How to Maximize Your Workouts and Minimize Muscle Soreness
This entry was posted on September 7, 2017.
Sometimes it seems a good workout and sore muscles seem to go hand-in-hand. If you feel sore, it often becomes an excuse to skip workouts. This creates a negative cycle that compromises your goal of optimum fitness. Discover how to maximize your workouts and minimize muscle soreness.
Take It Slow and Easy
Prevention is always a better option than any cure. This means it matters to take it slow and easy when you are increasing the intensity or volume of your workouts. Add a small amount of weight or a few repetitions at a time. Extend your aerobic workout for five minutes rather than a half hour.
You can increase that duration over a few days to avoid exhaustion and muscle soreness. Keep in mind sore muscles may prevent you from working out for awhile. This becomes counterproductive as your goal is to engage in fitness activity each day.
Hit the Shower
One of the fastest and easiest ways to relieve sore muscle is to get into a shower. Start with hot water to relieve the soreness. Then alternate the hot water with cold water. This can boost your circulation and help to relieve muscle inflammation. All it takes is five minutes to get some necessary relief.
Step it up a notch by using a shower head the provides a massaging action. Direct the jets at the sorest spots to feel better. If you have more time, you can slip into a bath with Epsom salts. A jetted tub offers amazing relief when you have sore muscles. After the bath, give yourself a quick, cold rinse in the shower.
Get a Massage
A massage is a wonderful way to reduce muscle soreness. Ask for a deep tissue massage and prepare for the most relaxing hour of your life. While you might feel additional soreness, there will also be instant relief. If you do not have the time or money to go for a professional massage, ask a friend or family member to give you a quick rubdown.
Another option to purchase one of the many home massage devices, ranging from hand-held plastic rollers to chairs with a massaging feature. If you’re alone, these devices can give you great relief without breaking the bank or waiting for someone to give you a massage.
Plan Your Workout Routine
Keeping a workout journal can help you prevent injuries and soreness. Make sure to keep track of when you are working out your upper and lower body so you never overdo one area. Also gauge the weight you are using and how long and intense your aerobic workouts are. This helps you take it up a notch without going too far. A little goes a long way to help you reach your goals in just a few weeks.
Once you get there, you can slowly build upon your progress again. A fitness machine that keeps track of your workouts is also a great way to reduce soreness and get inspiration. Get a full body workout and keep track of your progress on a quality elliptical such as the Octane XR6X seated elliptical machine.