How to prevent muscle soreness after an intense exercise session
Body aches are a painful and bothersome feeling that occurs after a strenuous exercise session. They are the result of a micro-tearing of muscle fibers that occurs when the body is subjected to unusual movements or at a higher intensity than usual. Although body aches are normal, they can be very bothersome and interfere with your ability to function normally. Fortunately, there are ways to prevent or reduce soreness after a strenuous exercise session.
1. Warm up and stretch before exercise
Warming up and stretching is essential before any intense exercise session. Warming up helps prepare the body for exercise by increasing body temperature and improving blood circulation. Stretching can help prevent injuries and reduce the risk of soreness. It is important to stretch gently and not strain the muscles. It's also important to stretch after exercise to help reduce soreness.
2. Hydrate before, during and after exercise
Hydration is essential to keep the body healthy and in good shape. Water helps regulate body temperature and transport nutrients and oxygen to muscles. It is important to hydrate before, during and after exercise to prevent soreness. It is recommended to drink approximately 500 ml of water before exercise and drink regularly throughout exercise.
3. Avoid overdoing it
It's important not to overdo it during a strenuous exercise session. People who train too hard may injure themselves and suffer more severe soreness. It's important to start with easier exercises and gradually work up to more intense levels. It is also important to rest between workouts to allow the body to recover.
4. Use food supplements
Dietary supplements can help prevent soreness after an intense exercise session. Supplements like creatine, beta-alanine, and glutamine can help reduce fatigue and improve muscle recovery. Herbal supplements like ginseng, ginger, and maca root can also help reduce fatigue and improve muscle recovery.
5. Use massage techniques
Massage can help reduce soreness and improve muscle recovery.
