There are a lot of people who have not done much exercise in their life but at one point decide that they want to do some kind of sport. This is a great decision but still if these people have not done exercises regularly before that, they need to prepare themselves well. For example, they need to get the best equipment and to consult a fitness instructor.
Another thing that is important to have in mind is the muscle strain. Usually people who have not exercised much before have muscle strain after their first workout in a long time. And not only they have such a problem, but even some people who exercise regularly.
If you do not want this to happen to you after your workout, then you better read our advices on the topic. Check them out!
#1 Eat cherries
You may be surprised to learn this, but cherries really help you not to have muscle strain. This is because they contain anthocyanins. They fight free radicals which occur in one’s body after physical exercises. Cherries have anti-inflammatory effect and they increase the oxygen flow in the muscles. And this means that this will minimize the chance of having a muscle strain after that.
#2 Sleep well
The next trick for not having a muscle strain after a workout will help you for other aspects of your life as well. And this is giving your body plenty of sleep. Lack of sleep can make you restless ans tired. And it is connected to the consequences of a workout.
The less you sleep, the higher the cortisol levels in your body are, which will not only make you tired and anxious, but this will prevent your body from a fast recovery. That is why you need to make sure you get plenty of sleep. And also try not to stay up late at night.
#3 Include magnesium in your diet
The next of the things that will help you prevent the occurrence of muscle strain is magnesium. That is why you need to include foods which contain a lot of magnesium. Such ones are: leafy vegetables, bananas, yogurt, and peanuts. Women are encouraged to include magnesium in their diet because it is good for their muscles and their energy levels. So, make sure you start having such foods even before you start doing exercises.
#4 Have a cold shower
One of the best ways to wake up is to have a cold shower. Can you remember the feeling when the cold water touches your body? The way I would describe it is “breath-taking”. Another thing that cold showers will do, apart from waking you up, is to improve the work of your muscles.
Cold water shrinks blood vessels which helps get rid of the lactic acid in your blood more easily. This will reduce the painful feeling in your muscles after a workout. So, you definitely should consider having cold showers regularly.
#5 Drink plenty of water
Another way to prevent muscle strain is to keep your body well hydrated. This means that you should not only drink a lot of water during a workout, but you should also drink regularly, throughout the day. If your body is dehydrated, you will feel tire, sleepy, and lazy. You are also likely to suffer from certain health conditions, like muscle strains.
It is likely to feel pain in your muscles if they are dehydrated. That is why you should always carry a bottle of water with you wherever you go. Treat water as your best friend and you are less likely to have cramps as well.
Stretching is a rule which should not be underestimated. In fact, many people say the lack of stretching is the main reason for muscle strains. You need to make sure you do a really nice warm-up before you start doing any kind of exercises. This way your muscles will slowly warm up and will not be stressed, which is often the reason for painful muscles. That is why, no matter whether you do exercises for the first time after a long break, or weather you daily do exercises, you should never skip stretching. Your muscles will be thank you for that.