It is said that a certain world-famous ice hockey coach ran the least popular post-game sessions ever – at least within the first week or two of coaching a new team. Instead of allowing players to relax, the athletes were asked to pedal stationary bikes after each grueling contest. However, the teams soon caught on that they actually felt better the morning after games. Why? Because the mild exercise accelerated the dispersal of lactic acid built up in their muscles, which is the substance responsible for soreness after a workout. read her latest blog posted at http://www.healthyschoolmeals.org/5-ways-to-help-prevent-alzheimers-disease/
Warming down can be more important than warming up! Here are some gentle ways to reduce stress and soreness after a tough afternoon at the gym.
Guides for the amount of water to drink in a day are popular, but how much do you need after intense lifting? Weigh yourself both before and after you work out. Whatever the balance is, you have lost that much in water. Replenishing that amount is not just important for your overall health – it also decreases muscle soreness and helps maintain strength and flexibility. Experts agree that the right amount involves the missing weight, plus 25 to 50 percent. Be sure to drink that much water before bed time.
After a workout your muscles are more elastic. Take advantage by stretching to release the tension from exercise. Besides providing a mild warm-down, stretching will also help you maintain circulation and aid in the healing process, in addition to easing soreness in hamstrings, quads and calves.
If you are pressed for time, try just one stretch of the hamstrings by looping a towel around your foot while on your back. Pull both sides of the towel to draw your leg toward your chest, then repeat with your other limb.
Get a Massage
While studies differ on whether a post-workout massage speeds muscle recovery, there is no denying that there are psychological and relaxation benefits. Massages break up muscular knots, reduce swelling and help you stay properly aligned.
Make sure the pressure isn’t too hard or deep, though, as sore muscles can be damaged by an overly-enthusiastic once-over. A too-deep massage can also release toxins, making you more vulnerable to illness.
Future Research Possibilities
TB-500 is a synthetic version of Thymosin Beta-4, a natural peptide present in animal and human cells. Scientific research has shown that Thymosin Beta-4 is a key component in tissue repair, de-inflammation of joints and relaxing muscle spasms. Scientific studies on animal research subjects have shown that TB-500 may be effective in building growth and endurance while helping prevent adhesions in muscles, tendons and ligaments. This peptide is not yet approved for human consumption by the FDA. You can learn more here.
Give it a Shake
Having a protein shake is one of the best ways to replenish nutrients in your muscles. Just after a workout, your body is more receptive to the carbohydrates and proteins available in the liquid, helping you rebuild and become stronger. A good ratio for your healthy concoction is 4 grams of carbs for every 1 gram of protein. But make sure it tastes good – it will make you want to indulge again next time and keep taking care of your muscles the right way.