How to get rid of those workout blues
I think we can all understand the struggles of making ourselves get up out of bed and actually hit the gym to get that summer body we all want. I don't know about you, but the one thing that puts me off is the aches and pains you always get after you've been at the gym. Whether you've worked too hard on leg day, or you've pulled a muscle trying to get that arm definition, the after care you're body needs from that strenuous workout is just as important!
Here are some remedies that should help with the aches and pains of your gym workout.
1. Eat cherries. This might sound odd, but cherries act as an inflammatory agent for your body. Cherries will increase the oxygen flow to your muscles banishing potential delayed onset muscle soreness, you should grab yourself a small handful before your workout which also counts as one of your five-a-day.
2. Cold baths. I know it isn't the most appealing thing to think about, jumping into a freezing cold bath after a full on workout, but the cold therapy will help repair muscle tissue tears from intensive or repetitive workouts. The cold water constricts the blood vessels which help to promote the removal of waste products like lactic acid in the body and help reduce muscle soreness as a result. If you're not a lover of ice baths, then try a warm bath with epsom or magnesium bath salts.
3. Keep hydrated. Having the right amount of fluid intake will stop you from getting injured during your workout. If you get dehydrated during your workout, this can lead to dizziness and cramping before and after a workout, as well as slowing down the removal of lactic acid which will make you more sore the next day. You should drink around 1.5 to 2 litres throughout the day, and after your workout to avoid dehydration following exercise.
4. Foam roll. You can use a foam roller to massage your muscles after a workout, a foam roller is an exercise device that used for massage and fitness. The roller will help soothe tight, sore areas and speed up muscle recovery after a workout. You should give each muscle group at least five rolls, starting with your calves and working your way up your body.
5. Eat for rapid recovery. You need to make sure to get enough healthy proteins, carbohydrates, and fats these all play important roles in repairing and maintaining muscles. A couple of hours after you workout, and when you sleep are two times when protein synthesis (muscle repair) increases.
6. Stretch. One of the key rules of exercising before and after any workout is stretching. When you contract your muscles and the muscle fibres get shorter, lengthening them after a workout promotes mobility, and can lead to a more thorough recovery of your muscles.