Minimizing Sore Muscles

Arghh, the dull pain from sore muscles, is a repeated complain from women involved in fitness training! Hard exercise causes muscle damage. If you looked under a microscope at your sore muscles after a hard workout you would see torn and ruptured individual muscle cells, and breakdown of the membranes between them. High intensity exercise causes muscle soreness.


However you can reduce the incidence of pain and sore muscles by following the following tips.




Adopt good training habits.

Avoid being a weekend warrior. A weekend warrior does little exercise during the week. The words "couch potato" come to mind. Then, with a burst of enthusiasm, the weekend warrior "seizes the weekend", running, playing, dancing, etc. A better strategy is to exercise regularly. Get into motion 2 or 3 times a week for 20 min at a stretch!


Do a bit of stretching.

Slowly bend down, reaching for your toes. Hang forward, counting to 15. Let gravity do the stretching. Don't force the stretch. Then lean over to each side, making a giant letter "C", again for 15 seconds. Then bend your knees and shift from side to side, stretching the groin muscles. Lastly, roll your shoulders around a couple of times. Now you're ready for more vigorous activity. Have fun.


Start with a slow warm up.

Cold muscles suddenly put to work are more likely to become damaged than ones that have been warmed up properly. Warming up gradually will increase your heart and breathing rates, increasing the flow of oxygen and nutrients to your muscles before you begin to work them hard. In addition, your joints secrete more synovial fluid and become less stiff. With a warm-up, the body is properly adapted to the demands of exercise.


Stay STrong~~!!!
IPL