How you exercise is important, but so is how you relax post workout.
2. Punch your pain harder
After a great workout session, it's absolutely normal to feel a certain amount of muscle soreness. Pain or soreness in your muscle after intense physical activity is also known as delayed onset muscle soreness (DOMS).
Sunjay Ghai, Founder & CEO, ‘Revofit’ and ‘Hello Green by Revofit’ says “The biggest mistake that people make is that they do not get into a physical program gradually. They want a Stallone like body in 1 month. So the first point is to let your body adjust to the new stress. Secondly, warm up before intense workouts so that blood is pumping through your muscles as this usually helps reduce DOMS. Thirdly, do dynamic stretching before your workout begins and do static stretches during each set and post your workout. This should also reduce DOMS. Stretching increases your range of motion along with flexibility to perform various other exercises. Force yourself to stretch until you feel the pull in your muscle. Initially this will be difficult, but once you make this your workout routine, it won’t take much time.”
3. Daily protein consumption
When asked about the daily intake of proteins, Harpreet Baweja, Managing Director, Aroma Spas and Salons says, “For someone whois training consistently, the recommended dosage is 2.5 grams per kilo of body weight. For example, if you weigh 75 kilos and are moderately/very active, then you need to consume about 200 g of protein. There are online calculators that can determine the exact amount of protein you need. Having said that, to simplify matters, unless you are a professional athlete or
weightlifter, a good balanced diet along with a couple of protein shakes a day should fulfil your protein requirements. One personal recommendation would be to switch from whey to vegan protein powders as whey causes bloating and your body has to work harder to break it down.
4. Post Workout Pain
“There is no 100 effective way to counter the pain caused by DOMS. To reduce pain, don’t rest too much and instead, hit the gym. You will notice that DOMS will reduce once your body is warmed up. Icing might help if done immediately post the session, and if the pain increases you can opt for a painkiller. If pain still persists or you have dark urine, please consult a doctor,”
5. Dos and Don'ts
The first and foremost thing to do is to hydrate. Continuously working out and sweating will dehydrate your body and to prevent that, carry your bottle to the gym or keep it next to you while working out and make sure that you drink water regularly.
Stretching after a workout will help decrease muscle stiffness.
Stretch Out- When body goes through vigorous activity, the heartbeat increases rapidly.
Breathing is the simplest way to relax after a hectic workout. It is crucial to breathe in the right manner. After a workout or before going to bed, sit in a corner and practice deep breathing by inhaling and exhaling deeply.
Refuel your body with carbohydrates and proteins. If you want to perform better in future workout sessions, keep your tank full, i.e. take some food within 30 minutes of exercising.
Give yourself ample time to rest.
Listen to your body, if you feel exhausted -get rest. Don’t push yourself in that situation, as it could lead to injuries.