Top 5 Ways to Reduce Soreness After Intense Workout
Immediately after a workout, you have a maximum of about two hours to the most efficiently absorb what you eat as an energy and repair fuel. If you do not eat, you may not have the enough carbohydrate energy for your next workout, you will certainly not have the protein that you need to repair the muscles, and you will not have the enough healthy fat for your hormones and joints. Try a bowl of the quinoa or brown rice with the chicken, a protein smoothie with a whey protein powder, and a piece of the fruit. Or even a slice of the last night’s pizza.
Your muscle cells need the water, so when it comes to the recovery, the dehydration is one of your biggest enemies. So, try to drink one 20 to 24oz bottles of water for each hour of the exercise. Within a few hours after a workout, your urine should be light yellow or it is clear. If it is dark yellow, then you are inadequately hydrated. If it is any other color of the rainbow for that matter, you either need to get a glass or see your physician asap.
Performing a brief cool-down after a workout it helps to contracting the muscles milk out excess soreness-generating the fluids. In the same way, the techniques such as the massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also it can remove adhesions and the sore or tight spots from the worked muscles. If possible, use a foam roller once a week or after every strenuous workout and to schedule a massage once a month.
4. Blood Flow
The Circulation of blood in and out of a stressed body part it improves the speed of recovery. The Techniques that can improve blood flow which is include cooling down after your workout with a walk or easy bike ride and wearing compression garments, performing light stretching during or after each workout, alternating every 30 to 60 seconds between hot and the cold running water in your post-workout shower, taking an ice bath after a strenuous weight training workout or to long run, and performing a light walk, swim, or do easy exercise routine the day after a hard workout.
5. Topical Ointments
There are the several compounds that you can rub on a muscle to eliminate the soreness and improve in recovery. Most of these compounds work by creating a pain-relieving and the cooling sensation, it increasing blood flow, or displacing elevated levels of the calcium. The Popular remedies that have worked for me and my clients which include Arnica rub, Traumeel, Ben-Gay, Tiger Balm, and the magnesium oil. All of these ointments can be rubbed into the muscle immediately after and up to the several days after a workout, until the soreness subsides.
So, these are The Top Five Ways to Reduce the Soreness after the Intense Workout. If any Queries or Questions is persist then please feel free to comment your view points.