Hey viewers!
Have you heard of a “fitness hangover''? It has nothing to do with parting and booze.
This is a term that most gym rats use. When you are all pumped up to push harder in the gym,
your muscles might have an altogether different plan. Sore, aching muscles
due to a killer workout the previous day don’t allow you to train effectively.
In today's video let's discuss the 11 best things for quick muscle recovery.
Should you drink tart cherry juice? What about cryotherapy?
Wait a minute can wearing tights reduce muscle fatigue? We're discussing all that and more...
1. Use of foam roller
Delayed onset of muscle soreness or “doms” (doms) occurs due to microscopic tears of
your muscle filaments. Intense resistance training or even a simple workout if you have been inactive
for quite a while, can give you painful muscles. When the pain strikes, you might even have to go
for days without working out. At times you won't be able to target a particular muscle group,
which can put you behind in your fitness plan. But all this can be avoided by using a foam roller.
The knots formed in your muscles are the real reason for pain.
The scientific term for muscle knots is Myofascial (my-o-facial) adhesions.
Use a semi-rigid or a rigid roller post-workout or before you begin training.
It can be a part of your warm-up, improve your flexibility, and speed up muscle recovery.
If you have had a strenuous leg day, then concentrate on the muscles of your
thighs and calves. Don't be in a rush and exert enough pressure so you feel released from pain.
Studies have shown that this kind of massage helps to decrease doms
after exercising. That is why athletes make it a point to keep a roller handy.
Have you ever used a foam roller? Do you prefer it over deep tissue massage? Sound off in the
comments below and start a conversation with our ever-growing Bestie community.
2. Drink chocolate milk
Having a post-workout snack is just as important as any other meal of your day.
It can instantly revitalize your body without experiencing an energy crash.
When you are in a time crunch preparing nutritious snacks can be difficult. Store-bought snacks
can often have lots of fat and sugar. How about a delicious glass of chocolate milk?
Cocoa powder has proteins that provide nutrients for muscle tissues to begin the repair.
This drink has a balance of chocolaty carbs and proteins. Studies have also
shown these carbs to be beneficial and prepare your body for the next workout.
3. Have a refreshing siesta
We often complain of sleepless nights after an afternoon snooze. This usually happens when
you have an inactive lifestyle. Since you have worked your body more than an average person,
you will require more rest than others for the night.
Having a short nap in the daytime can enhance your performance at the gym. Sleep is a natural
detox of your body. A night of good sleep can get rid of the toxins accumulated during the workout.
Studies have shown that men who clocked more than 7 hours of sleep had better handgrip strength than
those who slept less than 6 hours. Some athletes even sleep for more than 10 hours a night.
This is the time when your body generates hormones that help you to bulk up by growing muscles.
Getting an early night's sleep can leave you super refreshed.
Looking for answers on all the latest health and wellness news? Hit that “subscribe” button,
and join our millions of followers. Stay up to date on all our great Bestie content…
4. Cryotherapy
It might be a scary thing to take a cold bath immediately after a strenuous day at the gym.
After a rigorous training session, your muscles undergo a normal process of inflammation
and swelling. It's just a sign that they are adapting to the workload and becoming stronger.
The aching muscles should subside within a day or two. If it lasts more than that you must take a
cold bath to accelerate recovery. Cryotherapy’s foundation is built on a similar concept.
Cryotherapy is exposing your body to near-freezing temperatures like an ice bath.
Studies have shown that whole-body cryotherapy reduces the inflammatory markers from the muscles.
5. Drink tart Cherry juice
Pain relief is not in your medicine cabinet but your refrigerator. If you feel stiff as
a log after that spinning class or after a long run you need a powerful pain reliever.
Have some tart Cherry juice ASAP. You will recover much faster.
Also, it is quicker than most painkillers, without the heap of side effects.
Studies have shown athletes who drank tart Cherry juice had a considerably lower rate
of pain in the muscles and a faster recovery than those who did not have this juice.
The peel of cherries has the same enzyme that most popular painkillers have.
Always choose brands that have organic Cherry juice. You will get maximum
benefits with minimum amounts of preservatives and chemicals.
Tart cherry juice is also known to keep bone disorders like osteoporosis away.
Before we go ahead, watch 7 reasons why cherries are good for you.
Coming back to ways to treat sore muscles.
6. Keep yourself hydrated
Water is a highly underrated beverage. It's a way to recharge your body. All the sweating makes you
lose electrolytes and fluid. Generally, the gym environment is hot and humid even if the air
conditioner is on full blast. You are bound to lose more fluids in this environment. Water is
the single best drink that has stores of minerals like magnesium, potassium, calcium, and sodium.
Energy drinks should be strictly avoided. Despite these drinks claiming to energize you instantly,
they are not the best natural replenishers. Not to mention the crazy amount of sugar they have.
Other natural alternatives can be coconut water, a fruit smoothie, or a glass of milk.
Having lemon water in the morning is also a top favorite of many athletes.
7. Destress
People who are constantly stressed out have a tough time with muscle recovery. It has a
negative effect on your overall performance, also. It targets your entire system including your mood,
immune function, heart, brain, and lungs. So letting go of the extra
baggage you've been carrying around will be in the best interest of your muscles.
When you are stressed, your body concentrates on your mental well-being rather than muscle
recovery. All that stress is going to give you a sluggish recovery.
Try meditation and breathing techniques to make you feel as light as a feather.
8. Wear compression tights
Have you noticed all the chique workout clothing is literally body-hugging? It’s
not just to make a fashion statement but with scientific backing.
Compression garments aid in the recovery of exercise-induced muscle damage, quickly.
Tight clothing can promote efficient blood circulation
not just to the superficial muscle fibers but the deeper ones, also.
More blood moving in your system will wash out the toxins accumulated after heavy exercising.
9. Prioritize proteins
Proteins are the building blocks of muscles. Those tiny tears after your workout means your muscles
need repair. The repair process is gently fuelled by the proteins. Elite protein
snacks like almonds, tofu, peanut butter, and chickpeas can help your body repair faster.
You can also add a protein pre-workout coffee smoothie or yogurt with fruit to
go all-natural. Protein powders are also preferred by many powerlifters
due to the wide spectrum of amino acids and collagen they provide.
You need at least 1.4-1.8 grams of protein per kg of body weight every day.
10. Never miss a warm-up or a cooldown
Include dynamic stretching before you begin your workout to activate the muscles you are about to
target that day. Remember to do movements like deadlifts, single-arm rowing pull-ups before
aerobic exercises. This will help to expand and contract the muscles simultaneously.
Also, don't slack on the cool-down routine. It just takes 5 to 10 minutes but it is very
important. If you skip that part there's a good chance that you may have severe muscle cramps.
A proper cool-down slows down your heart rate gradually. Doing static stretches where you
have to hold a position can improve your range of motion in the future.
11. Listen to music Most of us need a high tempo playlist
to push harder in the gym. But we are not talking about rock songs that might make you go all crazy.
Rather you must focus on listening to relaxing tunes.
These methods work more like a distraction technique when your legs feel like they are
on fire or you run out of breath after an intense HIIT session.
Studies have shown that instrumental and soft songs can reduce your heart
rate and help to get rid of toxins that create pain more quickly.
Heavy workouts are not always the best.
Simple exercises, if done correctly, can work like a charm in transforming your body.
Let's keep the conversation going with a couple of more easy work out related videos, shall we?
Watch; do burpees every day and see what happens to your body or
11 simple exercises that show results after just one workout.
Go ahead, click one. Or better yet, watch both, and learn more about how to keep training with
simple exercises. What do you do to reduce muscle soreness? Let us know in the comments below!