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8 Ways to Reduce the Risk of Muscle Soreness

8 Ways to Reduce the Risk of Muscle Soreness

Everytime you start a new fitness programme or activity or perform a hard session of resistance exercise, you will experience muscle stiffness and pain. Though it might be extremely uncomfortable, muscle soreness or pain is inevitable and normal. It is known as “delayed onset muscle soreness (DOMS)” which is actually a sign that your body is getting used to the workout. This is what makes you stronger.

Exercise causes microscopic destruction to the muscles which causes muscle soreness. The stiffness mostly occurs in a day or two after the exercise/workout. The most common symptoms of DOMS include swelling, stiffness, and limited range of motion in the affected joints, increased tenderness and reduced strength in the affected muscles.The extent of soreness depends on the type of workout, your fitness background and the intensity of your session.

On the bright side this muscle pain does not last for very long. You start feeling better within a few days. The next time you do the same workout, your body is able to cope with it better and match the physical demands of the exercise.

There are various ways to reduce the risk of muscle soreness. If you’re struggling with stiff muscles, here are 8 things you can do -

A Good Warm Up
Warm-up is the most important element of an exercise program. It is very important to help prevent injury. Warm up prepares your mind and body for exercise and only when your body is prepared will the muscles be able to match the physical needs of the exercise or sport. A good warm up will reduce the risk of injury and will allow you to train better.

Keep Yourself Hydrated

fitness blog
Dehydration is a frequent problem in physically active individuals practicing high intensity workouts which makes the muscle soreness worse. It is important to keep yourself hydrated during and after exercise. Water also helps you flush out toxins from the body. One way to check your hydration level is checking the color of your urine. If it’s dark, you know you need to drink more water.

Train Easy
Whenever you are starting a new exercise or a new routine, go slow with it. Let your body adapt to the physical needs of the routine. This will only happen if you start with a gentle approach with light training. A gradual approach will minimize any soreness and stiffness.

Caffeine

benefits of coffee in winter
Studies have shown that athletes tend to suffer less soreness and stiffness by intaking caffeine post their workout. Intaking two cups of coffee reduces upto 50% of the post workout pain.

Cold Compress
Immediately after a tough workout, icing your muscles can prevent inflammation. The area is free to move when inflammation is down which in turn promotes healing.

Pineapple and Tart Cherries

benefits of pineapple and berries
Pineapples contain an enzyme called “bromelain” which has an anti-inflammatory benefit. Some studies have also shown that even tart cherries have anti-inflammatory powers which significantly reduce inflammation in the body.

Arnica

benefits of arnica herb
Arnica is a herb that grows in Siberia, central Europe and North America. The plant containing active chemicals can be applied to the skin in a gel or cream form which helps with swelling and soreness.

The Right Shoes

benefits of right running shoes
Wearing the wrong shoes which do not fit you well or are of poor quality can lead to foot, leg and back pain. So, do not compromise on the shoes you pick for your run/workout.

Muscle pain is not restricted to beginners and can happen to anyone from beginners to elite athletes. Everybody should take precaution and exercise smart.

Walking and it & benefits

Walking and it & benefits

 

Walking is a great exercise for physical and mental fitness. It is not only the simplest form of exercise that almost everyone can do, it’s also free of cost that can help in weight loss and maintenance. Regardless of the fitness level and age, walking offers a number of benefits. Here is how walking can help you -

1. Improves the mood
If you’re having a bad day, walk it off. There have been studies which have shown
that walking boosts the mood and reduces stress. What’s even better is if you can
take a walk amidst nature, through greenery which reduces the feeling of
frustration and calms your mind body and soul.
2. Strengthens the bone structure
You need to keep your joints moving for them to work their best. Regular walking
increases your muscle strength and makes your bones stronger and also
increases their density. It also tones down your calves, hamstrings, and quads. It
helps you maintain healthy joints and reduces the chances of arthritis and back
pain.
3. Improves heart fitness
Walking raises your heart rate that gets blood pumping around your system.
Hence, it provides a perfect workout for your heart and circulation system
reducing the risk of heart disease and heart strokes. It helps lower the bad
cholesterol (LDL) and increases the good cholesterol (HDL) which keeps the blood pressure in check.
4. Sharpens the brain
Walking as a form of exercise becomes increasingly beneficial as you age and
your risk for dementia and other brain disorders increase. It can help reverse the
effects of aging. A study showed that participants aged between 55 to 88 who
met the exercise guidelines set by the American Heart Association showed a
significantly lower risk of developing Alzheimer’s disease.
5. Helps you lose weight
To lose weight, you need to burn about 600 calories a day, more than you eat and
drink, and for that to happen, you may have to increase your speed. You can burn
off twice as many calories by walking at 6.5 kilometers per hour than you can at
half that speed. Walking also increases muscle mass and tones your body. Hence, the more muscle you have, the faster will be your metabolism, and the more calories you will burn off.
6. A healthy pregnancy
Studies have shown that walking just for half an hour every day can help pregnant
women prevent back pain, constipation, swelling and other pregnancy-related
health conditions. Pregnancy doesn’t have to mean your health decreases.
7. Improves immunity
A walk every day helps your body to keep illness away and fight it better as well.
As mentioned above, regular exercise/walk can also help in maintaining a healthy
weight, which helps reduce the various risk of diseases such as cancer and type 2 diabetes.
Walking is not limited to strolling by yourself around your local neighborhood.
There are various clubs, venues, and strategies you can use to make walking a
the delightful and social part of your lifestyle.
Treat yourself well and stay healthy!

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