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Feeling the burn? exercising more might be the answer

FITNESS: LadyXSize

PUT YOUR hand up if you have experienced muscle soreness after working out. Muscle soreness often occurs after doing an exercise that your body is not familiar with.

If going for a daily jog is your norm and then you decide to run the marathon the next day, you are likely to experience it.

Pushing up intensity levels or increasing exercise duration can also have this effect. It’s called DOMS which stands for delayed onset muscle soreness? Now I am sure you are all aware of this and have experienced it from time to time. But what exactly is it?

DOMS occurs when changes to your exercise routine cause tiny injuries in your muscle fibres and connective tissue. You'll start to feel sore, within about 48 hours after exercise. It will gradually improve over time. Usually we take it on the chin and accept that this is inevitable. So, is there anything we can do to circumnavigate or improve our post exercise prognosis?
Here are five handy tips to help with that post recovery process…

Protein

Muscles are made-out of protein, so to shorten the time it takes muscles to heal, try to eat some sort of protein right after you exercise — this will also help you build more muscle over time. Studies have found that recovery drinks that contain protein help decrease muscle soreness compared to normal carbohydrate-based sports drinks.

Stretching

Stretching is a great way to relieve muscular tension and it could potentially downplay the soreness you may experience later. Always wiser to perform a series of dynamic stretches after muscles have been warmed during your workout. Then include a series of static stretches at the end of your workout during your cool down section.

Vitamins

A few natural substances may help to prevent muscle soreness. Consuming foods high in antioxidants such as vitamin C on the day of your workout and post workout is good idea. Vitamin C boosts the production of collagen, a connective tissue that helps to repair skin tissue, this will help with muscle repair. Vitamin C also helps to flush lactic acid from muscles. A build-up of lactic acid causes cramping. Good sources of vitamin C include, citrus fruits, pineapples and sweet potatoes.

Consuming foods high in Vitamin D may also be beneficial as it helps the body absorb calcium, which in turn helps to build strong muscles and bone. Vitamin D also regulates the immune system, so reducing inflammation. Eggs, fatty fish and sunlight are all excellent sources. B vitamins, vitamins E and A are all great for aiding your recovery.

Painkillers

Pay attention the difference between an injury pain and normal muscle soreness. We all know what workout pain feels like, so make sure that what you are experiencing is in fact DOMS and not an injury. Taking a pain killer or ibuprofen or using ice, will help to reduce inflammation.

But be wary, as pain killers may mask a different kind of pain and hide the fact that you may have injured yourself. If you are new to working out, aches and pains are normal. However, when workout pain feels more like a burning sensation, then it may be time to seek professional advice.

Hair of the dog – More exercise

DOMS is a good sign, so whatever you do, don’t use it as an excuse not to workout the following day if that was your plan. Instead, alternate your workout. Exercise a different area of the body. The micro tearing of the muscle fibre and connective tissue, which is what causes the pain you are experiencing, actually helps to build muscle fibre and make muscles stronger. So, no pain, no gain!!

As we are moving towards the summer months, why not try my Summer Body online 13-week workout and Meal Plan. Go to LadyXsize.com/shop/Summer-body, use code LADYXSIZE-VSB and get the workout package for just £29, normally £59.

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