Sore Muscles?

Yesterday, I participated in a Spinning Class at the gym. I love these classes, it always seems that your heart rate get going, as well as, you can push yourself harder and harder. The workout is great. However, the after effect sometimes leads to muscle aches and pains. How to deal with this is the question.

1. Make sure that before you even enter the gym or start your program you are hydrated. Your body is made up of 70% water, you lose water throughout the day. Make sure that you are continuesly replenishing this source. Your muscles need it.
2. After your program do a cool-down for 10-15 minutes. This will cool down the muscles controlling some of the lactate acid build-up, that happens during a workout.
3. Eatting protein one to two hours after a workout also will help with muscle soreness. The protein will help to rebuild the muscles that have been torn during a workout.
   
4. Hot and Cold Shower Water, this is another trick, while your showering after a workout change the water temperature back in forth. 2 minutes on hot (not so it burns you), 30 seconds on cold, 1 minute on a moderate temperature in between the two. Repeat 3 times.
   
5. Some people swear on an ice bath.
6. Make sure to replenish the fluids again at the end of a workout.
7. Depending on your soreness level, you can hit the gym again the next day. This will create more lactate acid in your muscles and they will start to recover faster. Be careful of overtraining and listen to your body. It is good if your hitting the gym again, do lower body if you did upper body the day before. Do a warm-up of Cardio or try a different machine.
   

If you start to feel muscle pain during a workout, you should stop, this will reduce the risk of injury. Muscle aches and pains should only last 1-2 days, sometimes even three days.

Happy Lifting and Training, CHEERS!