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November 10, 2016 by
Jay Medley
Typically, after a workout you will feel great about yourself and the improvements you are making to your health, wellness, and body overall.

Especially after a group fitness session with your colleagues that bonded you all and led to better working relationships, you probably left feeling inspired.

However, the next day can often be plagued with body soreness that makes it hard to move properly or hit the gym again. However, if you are sore from an intense gym session, there are a few measures you can take to remedy the ouch:

Hydration

Muscle cells require water, so after a workout dehydration can be an issue. Experts suggest drinking one 20-24 ounce bottle of water for each hour of exercise.

hydration

Don’t forget a cool down!

At the end of your workout, a cool down is an important step not to be missed. Even if it’s just for five to ten minutes, this lessened intensity exercise time helps contracting muscles release excess soreness-generating fluids.

Nutrition

Failing to eat in the two hours following a workout is a big mistake. In order to repair muscles used and worked during exercise, your body requires protein and healthy fat for your hormones and joints.

Something rich in carbohydrates and protein make a good meal

– for example, quinoa and chicken or a fruit smoothie with protein powder.

nutrition

Keep moving

Even though it will probably be tough, pushing yourself not to skip your next workout – even if you are sore – is an important part of muscle recovery.

Keeping your body moving increases circulation, which promotes healing. The day after a particularly intense workout, it is good to go with something a little less rigorous.

Experts suggest using 50% of your max effort on a recovery day. Something like yoga is a great go-to workout for days like these.

Use heat therapy

Warm compresses and temperatures are an additional way to increase blood flow to sore muscles – fast.

Whether it’s soaking in a hot bath, standing in a steamy shower, or applying heat directly to the muscle giving you trouble, this is a great way to increase circulation.

There are many peel-and-stick heating pads that are easy and convenient to use, and can even be worn under clothing.

Even though the saying goes, “no pain, no gain”, it doesn’t mean that you want to suffer through muscle soreness after a group fitness class. That’s why we recommend the above tips to aid in and expedite your recovery.

While soreness is certainly the downside to working out, don’t forget to balance that with the many upsides that your group class had.

Your class worked to increase engagement in your office build a stronger team. If you have not tried one of our activities yet with your colleagues, give us a call today to learn more about the options.

We can accommodate any group size or skill level, and they are guaranteed to be a fun and exciting experience.

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