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A Simple Formula for Reducing Post-Workout Muscle Soreness

June 27, 2017

A Simple Formula for Reducing Post-Workout Muscle Soreness

Relieving and/or preventing post workout soreness -- muscular mechanical hyperalgesia -- is simple. If you're just beginning a new regimen and your body isn't used to the strain, some soreness is inevitable, but you can reduce muscle soreness dramatically by doing five simple things.

1) Nutrition

Different vitamins, minerals, amino acids, and nutrients serve different purposes. Even a great deal of people who workout regularly don't understand which do what with respect to exercise preparation, performance, and recovery.

Magnesium and Zinc Prevent Muscle Soreness

Every dietary supplement designed to prevent and alleviate muscle soreness has either a very high magnesium content, very high zinc content, or a combination of both.

While your body also requires a great deal of different vitamins, minerals, etc. to recover, the foundation of both building muscle and preventing soreness are magnesium and zinc.

High Saturated Fat Proteins -- Best for Recovery and Preventing Muscle Soreness

The argument about whether or not the saturated fats in red meat are absolutely essential to metabolic function versus the propaganda claiming eggs and red meat are dangerous rages on. But no one with any experience exercising for an extended period of time intensely will deny the healing and soreness prevention traits of foods high in saturated fat.

Eggs and red meat have high quantities of protein, and with respect to types of amino acids, few natural foods are as diverse. As such, consuming large quantities of eggs and red meat each meal is not necessary.

Vegetarians who exercise must be careful to supplement their diet with saturated fats from sources like palm and coconut oil and Brazil nuts.

2) Exercise

Exercise every day to prevent muscle soreness. Though it seems completely counter-intuitive, if you exercise every day your body will not get as sore. However, if you go more than 24 hours without exercising again after a workout, your body will get what is called delayed onset muscle soreness (DOMS), the gradually increasing discomfort that occurs after activity.

Scientists speculate that DOMS is likely the result of your body releasing an enzyme into your muscles that increases soreness and, at the same time, repairs the muscle fiber microtrauma that results from exercise.

Though the exact reason exercising every day minimizes muscle soreness isn't understood in the scientific field, it's taken as gospel by those in the health and exercise community.

It is not necessary to do hardcore exercise every day. An active rest day can simply be taking a hike, a walk, or a yoga class.

3) Rest

A discussion about the importance of rest is enough to put anyone to sleep, but its importance cannot be overstated. While most people have a general idea of what the word metabolism is means, many have never even heard of the words catabolism and anabolism.

You spend the vast majority of your life in a catabolic state. When your body is in a catabolic state, it cannot repair itself. Only in an anabolic state can your body repair the damage done by exercise. And, the most profound anabolic state you can place your body in occurs during sleep, R.E.M. sleep specifically.

For muscle soreness/recovery, try to get between 8 and 9 hours of sleep a night if possible.

4) Stretching

Like rest, stretching is not a popular subject, though its importance is undeniable. Stretching creates muscle fiber elasticity. While the microtrauma -- micro muscle tears -- created by exercise is good, increasing exercise sums without increasing microtrauma is better. If you can stress your muscles without tearing them, you gain strength through muscle growth at a faster rate.

Try to stretch at least 20 minutes a day.

5) Massage

Unlike rest and stretching, massage is neither unpopular nor boring. And, while massage feels incredible, its real value is beyond the tactile sensation and the endorphin release massage creates. The real value of massage is circulation increase. Massage is more than the promotion of circulation, it's the induction of it.

Getting a massage daily is expensive and time consuming. The M Cushion Shiatsu massage cushion is an alternative that can help you accomplish what your body needs with respect to muscle soreness/recovery until you can get in the spa.




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