10 ways to relieve pain after your first workout – You’ve taken the first step toward a healthier lifestyle by beginning your exercise routine. As your muscles adjust to the new demands, it’s normal to feel some discomfort or soreness after your first workout. There are several things you can try to reduce the pain and speed up recovery. Here are 10 ways to feel better after your first exercise:
1. Hydrate, hydrate, hydrate!
It is important to drink water throughout the day, and especially after your workout. Drink plenty of water during the day and after exercising. If you want to replace minerals, you can drink electrolyte-rich beverages like coconut water or sport drinks.
2. Consider massage therapy
Massage is a great way to relieve muscle stiffness and pain, especially for people who are involved in high-intensity physical activity or have been injured. Massage helps muscles recover faster and more effectively, according to research. Massage can help to improve strength and repair by removing inflammatory cells and squeeze out the inflammation-causing cells from the muscle tissue.
Massage can also help to treat Delayed Onset Muscle Soreness by reducing pain and stiffness and increasing blood flow. It will also allow normal movement and flexibility.
3. Refuel your body with the right food.
You need protein to rebuild and repair muscle tissue. Eat a lean source of protein within 30 minutes after your workout, such as beans, chicken, fish or tuna. Include carbohydrates to replenish energy and healthy fats to improve your overall health.
4. Your friend is the gentle movement.
Even though you may be tempted just to lie on the couch and relax, a little exercise can help relieve muscle pain. Take a stroll, practice yoga or go swimming. It’s important to move without overdoing it.
5. Stretch out.
Stretching can improve range of motion and flexibility, which reduces muscle tension and pain. Repeat 2-3 times. Hold each stretch 30 seconds. Concentrate on the major muscles groups you worked out.
6. Shower or take a bath to cool off.
Cold water can help constrict blood vessel, which reduces inflammation and pain. Try a cool bath or shower for 10 to 15 minutes or alternate between hot and ice water for a contrast therapy.
7. Sleep enough
While you sleep, the body rebuilds and repairs tissues. To help your muscles heal properly, aim for 7-8 quality hours of sleep every night. Enough sleep also helps to reduce the risk of serious illnesses, maintain a healthy body weight, improve mood and decision-making skills, and decrease the likelihood of becoming sick.
8. Over-the-counter pain relievers are available.
Ibuprofen and acetaminophen, which are available over-the-counter, can relieve muscle pain and inflammation. It’s best to consult your doctor before starting any new medication.
9. Be patient.
Your body will adapt to your new workout routine over time. Do not get discouraged when you don’t see results right away. Keep going and you will eventually feel and see the benefits.
10. Celebrate your accomplishments!
You’ve done it! You have completed your first exercise! Celebrate your achievement and be proud. You will be motivated to keep going back and continue learning.
Recovery is as important as your workout. Follow these tips to help your body recover and become stronger for your next workout.
How long before you can start working out again?
The amount of time that you need to wait before exercising the same muscle again depends on a number of factors. It is recommended that you wait between 24 and 72 hours to train the same muscle again. Consider these key points:
General recommendation: It is common to recommend that beginners wait 24 hours before training a muscle group. For a full recovery of the muscles, it is often recommended to wait between 48 and 72 hours.
Factors that Affect Recovery Time: The length of recovery is affected by a variety of factors, including the intensity of your workout, fitness level and age. Other factors such as sleep, stress and nutrition may also affect muscle recovery.
Muscle Growth and Recovery: The muscles need time to grow and recover. It’s important to note that delayed onset muscle soreness (DOMS), which occurs between 24 and 72 hours following a workout is a sign of muscles healing and growing. A severe muscle soreness could indicate that you need more recovery time.
Active recovery: By increasing blood flow and reducing muscle pain, engaging in light exercise can speed up the recovery of muscles. Walking, swimming or light jogging are all examples of activities that can be included.
In summation, taking individual factors and muscle soreness into consideration, the ideal time before working out again the same muscle group is usually between 24 and 72 hours. For effective muscle recovery, it is also important to pay attention to your body signals and perform an active recovery.
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