Some ingredients for a low calorie, vitamin filled, refreshing side #salad and #healthysnack! If I made a website and had some FREE weekly #healthyrecipes, and #workouts to purchase, would you become a member?! Like and comment if you’d be interested!!
A 5 Minute Morning Ritual to Start Every Day Off Right
What do the first five minutes in a typical day of your life look like?
Does it consist of you rolling over to hit the snooze button in disbelief that morning has already come? Or does it involve you grabbing your phone to see everything that happened on Facebook, Snapchat, Instagram, and Twitter while you slept?
No matter how your day currently begins, I’m convinced you could be doing it better. That’s a bold statement, I know, but as someone who has found himself enacting both of the above scenarios, as well as a number of other, equally unhelpful ones, far too often, I now recognize just how impactful the start of your day really is.
The adage, “no pain, no gains” holds true when working out. If you don’t experience soreness after working out, well you aren’t working out hard enough. Lifting weights creates small tears in the muscle fibers. As your body repairs this damaged tissue, your muscles are rebuilt bigger and stronger than before.
Known as delayed onset muscle soreness (DOMS), aching muscles is actually an indication that of a productive workout. With that said, it’s still frustrating when you wake up the day after a major strength training session only to discover that your body is sore and aching. So, what steps can you take to ease the discomfort?
Cold and Hot Compress
Should you apply ice or heat to sore muscles? Normally, it’s best to apply ice to sore muscles for the first 24-48 hours, as this discourages blood flow to the affected region while subsequently reducing inflammation. After 48 hours have passed, however, you should switch to a hot compress. Heat has the opposite effect by promoting greater blood flow to the affected region, which is helpful in healing the damaged tissue after 48 hours.
Another helpful tip to ease muscle soreness after working out is to take an anti-inflammatory drug like aspirin or ibuprofen. These drugs live up to their namesake by reducing inflammation. And being that inflammation is one of the defining characteristics of DOMS, it should come as little-to-no surprise to learn that anti-inflammatory drugs are beneficial after working out.
Drink More Water
It’s estimated that nearly 1 in 3 U.S adults are chronically dehydrated. Hydration is important for a number of reasons, but it’s particularly important for bodybuilders and athletes. Failure to drink an adequate amount of H2O will cause your muscles to cramp up, resulting in even more pain and bodily inflammation. To prevent from this happening, drink plenty of water before, during and after your exercise sessions. You can also eat more fruit to increase your water intake.
Take it Easy
Of course, you should refrain from any strenuous physical activity until your muscles have healed. If you feel sore and aching, your muscles are most likely injured. As stated above, that’s not necessarily a bad thing, as it indicates your muscles are trying to grow back bigger and stronger than before. In the meantime, however, you should take it easy by avoiding any heavy lifting or other strength training activities that could further damage your muscle tissue.
‘Presents a series of rhythmically integrated exercises, performed to music by a group of boys under an instructor’s direction on a school athletic field. Both boys and girls can participate in these exercises, indoors or outdoors.’ (from www.archive.org)