Muscle pain: if you often exercise intensively you cannot ignore it. What can you do to reduce your muscle aches? And how do you ensure that recovery goes just a little faster? I share 6 easy ways!
Often when I have had the first workouts of a new schedule, I already feel it: intense muscle pain. Sometimes it’s just a bit of a bite to eat and I can do my other workouts well, but sometimes that just doesn’t work and I can barely walk down the stairs because the muscle pain is extremely intense. Does this sound recognizable? Then you will definitely benefit from the coming tips to overcome your muscle aches!
This first tip may be very obvious, but it is one of the most valuable. I often think quite quickly that I have consumed enough protein if I don’t fill in my calories for a day, but that is soon disappointing! You often have to make targeted choices throughout the day if you want to achieve your protein goal. That is why it is good to pay attention to this after a hard workout. Proteins restore your muscles faster and if you consume enough of them, they also get the chance. Do you have no idea which products contain proteins? Then have a look here for a clear overview! A protein shake or bar can also help you and quickly provide a good deal of protein.
You might not say it right away, but fat is your friend. And especially omega-3 fatty acids. These are known as an anti-inflammatory and that helps with the recovery of your muscles. So, are you currently experiencing severe muscle pain? Take a fresh piece of salmon or cod with your evening meal tonight.
Of course, you drink enough during your workout, but don’t forget to do this after your workout too! If you drink enough water, make sure that your muscles stay flexible. In addition, coconut water is also a good option because it restores your moisture balance and replenishes the electrolyte supply after exercise. These electrolytes are minerals (potassium, magnesium, sodium, and calcium) that, among other things, ensure a good moisture balance.
Yes, I know that thing can really hurt, but it is an unwise good way to “roll your muscles lose.” I try to keep up with it myself and do it regularly after an intensive workout, but damn! What can that feel like? Nevertheless, the effect is very nice afterward, because your muscles become much looser and all the knots come loose.
It is very tempting to not want to do anything after such an intensive workout and, above all, to take it easy, but if you keep moving and ensure ‘active recovery’, chances are that you have recovered earlier. Walking, stretching, swimming or – as just mentioned – foam rolls can help a lot in this. In addition to that, I also perform several outdoor activities to keep me active.
A Good Night’s Sleep
As I often say: sleep is really underestimated! Your whole body comes to rest, your muscles can recover and your hormones come into balance. Do you sleep too short? That can ensure that your recovery is not optimal, that you get cravings during the day and that your hormones get out of balance. Provide about 7-8 hours of sleep per night for optimal recovery.
I hope these fitness tips will help and support you when you need them the most. Severe muscle pain is anything but fine, but you certainly know that you have done your best and have given everything. Follow my tips and see the improvement in your body.
Best Tips for a Fitter Thanksgiving
Celebrating the festival with the best tips for a fitness thanksgiving. Spread love, health, and the blessings of a long life. Eat healthy food and stay fit.
The great Thanksgiving ain’t too far now. This festival holds an important place in our society. It is a day to be thankful for so many things. But this Thanksgiving, let us pledge to be thankful for our healthy body.
Every shape is beautiful and every size is right. However, with too much weight comes too many problems, such as obesity, diabetes, etc. Hence, we must look at ourselves and try to be fit. In this article, we will discuss the Best Tips for a Fitter Thanksgiving.
Fitness is not just about the body. It is a broad concept. It comprises the mental, physical, emotional, social, and spiritual health of an individual. We cannot be called fit unless we are totally healthy inside out. Therefore, let us promise ourselves to get fitter this Thanksgiving.
Let us find out the best tips for a fitter Thanks9giving and get going:
Most of us have desk jobs. Although it is extremely hectic for the brain our physical health is compromised. We sit in one position for hours and work. Our jobs are so stressful that we hardly get time to work out or hit the gym. However, you have to take out some time from your busy schedule for exercise. You can perform many interesting outdoor activities or go swimming. You can even buy some cheap gym machines at home and become your own personal trainer.
Stay Hydrated and Drink Fresh
Staying hydrated is one of the best tips for a fitter thanksgiving. If you want to lose that extra weight of yours, you must drink lots of water. Drinking water has its own perks. You stay alert and energetic for a long time. Other than water, if you have the urge to drink some other beverage, DO NOT go for soft drinks. Instead, drink fresh and healthy drinks for health. Also, try to cut down on your alcohol intake. You are already going to drink more than usual in the Thanksgiving holidays. So, save it!
Eat Healthy, Feed Healthy
Thanksgiving is all about sharing memories, love, and food. Most of us either host the special Thanksgiving dinner or go to one with a dish cooked of our own. You must make sure that whatever you serve on the table is tasty as well as healthy.
Try to avoid such dishes that contain a lot of sugar or oil.
Use fat-free chicken broth to make the turkey’s gravy and to baste it.
Use fruit purees instead of oil and sugar substitutes for cooking.
Use fat-free yogurt.
Stress and anxiety are the evils that cause the greatest damage. They are major turn-offs and party- poopers. If you want to enjoy the festival, you must have a peaceful mind. Meditate and do Yoga for mental peace. Do not overburden yourself with responsibilities. Share them with your loved ones. Glowing skin is very important to look good. Therefore, do not get panicky at all.
This Thanksgiving, be the best version of you.
Top 5 Reasons to Exercise Daily
The top 5 reasons to exercise daily will motivate you to spend at least 30 minutes of your life every day towards health and fitness.
The benefits of exercising cannot be discussed enough. A good lifestyle is very important for a long life. And, daily exercises are an essential part of a good lifestyle. However, exercising daily is easier said than done. Taking out time for working out sometimes becomes a problem.
So, below we have listed the top 5 reasons to exercise daily. These reasons will motivate you to exercise every day.
Balanced Blood Pressure
Hypertension is a major cause of heart diseases. Most of the people in the world suffer from high blood pressure. If you exercise regularly, the arteries will widen and the blood pressure drops to normal. Therefore, exercising daily is very important for a healthier heart and balanced blood pressure.
One of the top 5 reasons to exercise daily is that it strengthens the immune system of the body. Lethargic and inactive people are more susceptible to diseases. However, if you perform some exercises daily, you can build up your immunity and stay fit.
If you want to lose weight, you must definitely work out daily. If you cannot go to the gym, you can perform various outdoor activities such as running, swimming, etc. Daily workout helps reduce extra weight and fat from the body. Excessive weight results in obesity which is a fatal disease.
Another one of the top 5 reasons to exercise daily is that it helps build a strong, muscular body. Take it from the most famous bodybuilders of all time; the daily workout is very important if you want to build abs, arms, and thighs. You must perform beginner’s bodybuilding exercises if you are new to bodybuilding. Gradually, you will become your own trainer.
Mental health is as important as physical health. In order to stay mentally healthy, you must stay away from stress and tension. However, in today’s life, it is not easy to lead a stress-free life. Therefore, exercising greatly helps. Yoga and meditation assist you in staying away from stress and keeping your mind sound.
Strength Training for Women
Strength training for women is very extensive and important. Women need to be physically, emotionally, and mentally strong to meet the world. Here are some tips for physical training.
Weight training? Isn’t that really something for men? Nothing is less true! Women can also benefit greatly and more and more ladies cannot be beaten away from the powerhouse.
Strength training can help you lose weight and get a better body. Hello, solid legs and buttocks!
Training your muscles is essential if you want to lose weight. If you combine this in a schedule with cardio trainingand balanced nutrition, you will have a killer body in no time. Are you not sure how to handle this? Then ask if a personal trainer can help you draw up a nice schedule. Your strength training for women can begin!
The Benefits of Strength Training
With strength training the pounds don’t fly off as fast as with cardio training, that is because you build up muscle mass. This gives you a tighter belly, legs, and buttocks and improves your posture. So, you literally radiate more power and your size does decrease. Strength training also has a positive influence on burning, which means you can burn calories fanatically even at rest. For that layer of fat that you want to get rid of, combining strength with cardio is the perfect solution.
If you start with strength training, you start at a relatively light level, after which the difficulty level and weight of the exercises slowly increase. This is because it is important to keep challenging your muscles. This way you stimulate your muscles with every training to keep developing. So, it never gets easier, but you get better and better.
The Perfect Approach
Rest is the most important part of effectively training your muscles. Peace? Yes. Take enough time between exercises to recover during training. The amount of rest that you have to take depends on your training goal and the intensity of the exercises. Another important thing to think about is the number of repetitions of an exercise. Do you want more muscle power? Then a maximum of 6 repetitions of each set is sufficient. Do you want to develop muscle mass? 8 to 12 repetitions are then perfect. Improve your muscle condition? Then it is advisable to do more than 12 repetitions. The perfect intensity of an exercise is when it is so heavy that you just manage to