· Hydration during exercise your body loses some of its water content as it sweats, this can lead to dehydration. Dehydration slows the process of muscle growth as the bodies nutrients levels are lower, therefore increasing the severity of muscle soreness post workout
Warming up: ensuring your body is properly prepared and warm reduces the chance and severity of muscle soreness. Dynamic stretches (ie: knee lifts, squats, lunges etc) increases blood flow to the muscles, delivering more oxygen to the cells and making the muscle overall more supple and ready for exercise. So hop on a bike for an extra 5 minutes before the class or perform some extra dynamic stretches as listed above.
Cool down: by cooling down it allows a
gradual decrease in heart rate, breathing and body temperature. 30 second static
stretches are optimal for allowing muscles to return to their prime length-tension
relationship; preventing tightness and soreness in muscle groups as well as
reducing the chance of future injury.
Active recovery: light exercise such as jogging
or swimming increases blood flow to the muscles which helps reduce muscle
pains. By boosting circulation it increases the cells nutrients levels allowing
for more effective protein synthesis, this enables muscle growth and recovery.
In combination with hydration this is one of the most effective ways to reduce
Stretching/foam rolling: These activities
work to ease muscle and joint pain by increasing circulation and lengthening
muscles. This also helps to shorten your recovery time. (try a release class)
Most importantly keep moving the more you
sit when you have sore muscles post exercise the more stiff and painful those
muscles will become. Gentle walking, Circuit or Balance classes and swimming are ideal to help loosen up.
- Try some magnesium. Rub oil or cream into muscles or have a bath with Magnesium salts. The magnesium is absorbed through your skin and helps release tight aching muscles.
Posted by Maria Lennartz.