A tough workout can improve health and build strong muscles and bones. These types of workouts also take a toll on the body in the hours afterward. People can experience pain, swelling and even cramps afterwards. Fortunately, there are ways to prevent these negative effects. Five things should be done in the hours after a tough workout.
Stretch and Move
One of the first things to do is stretch and move gently. Stretching allows the body and the muscles to readjust to normal activity levels. Instantly moving into a state of rest can actually jar the muscles and increase soreness. Five to ten minutes of simple stretching followed by five to ten minutes of light activity like walking will reduce soreness and inflammation.
Eat and Drink Water
The muscles are damaged during a tough workout. The body needs nutrients like glycol in order to repair this damage and build new muscle tissue. It is important to eat a meal containing high amounts of protein and complex carbohydrates. These are essential for building muscle mass. Drinking water will replenish the moisture lost through sweating and exertion. Water also improves the metabolism so the body can remove lactic acid and other substances that cause muscle pain.
Avoid Strenuous Activities
The body needs to relax for at least one to four hours after a tough workout. This relaxation period should involve no strenuous activities. Lifting heavy items or pushing the body could turn normal tears in the muscle tissue into more serious injuries. The hours after a hard workout should involve mostly sitting, breathing and relaxing in a comfortable place.
Relax In a Hot Tub
A hot tub has a number of therapeutic benefits for anyone who just completed a tough workout. The heat from water will relieve inflammation and aching muscles. The different types of hot tub jets will soothe muscles and take away pain in the joints and back. A hot tub also increases blood circulation in the body. This allows more oxygen to reach muscles and organs so the body heals more quickly. It can help to visit a hot tub several times in the hours after a workout.
Nap for an Hour or More
After stretching and relaxing, it will help to take a nap for an hour or more. Sleeping comfortably releases important hormones into the body. These hormones accelerate the rebuilding of muscle and bone tissue. A simple nap can reduce pain and swelling. It also shortens the overall recovery time.
*Our content is not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Users / readers are always advised to consult their Healthcare Professional prior to starting any new remedy, therapy or treatment. Your Wellness Group accepts no liability in the event you, a user of n-gage and a reader of this article, suffers a loss as a result of reliance upon or inappropriate application of the information.