Enjoying a good work out is one thing. However you will probably have learnt by now that the effects of an after-work out can erase such enjoyment, or definitely minimise it. This after-effect of a good workout on the body pain and soreness is often a big factor that can deter you from taking up regular Dangerously Fit Fitness Training Below are a few tips that will help you to reduce and avoid such soreness from our best fitness expert:
Why soreness sets in
Whenever you try out a new exercise or indulge in some demanding body movements after a long period of time, you will be prone to an attack of DOMS or onset of delayed muscle soreness. It is a common condition and definitely not a pleasant one. Your limbs will feel weak and a bit rubbery definitely something you did not feel when enjoying the workout. The endorphins that peaked in your body while working out are now wearing off leading to a feeling of shakiness and soreness that will set in the next 24 hours.
Because of the feeling of soreness and stiffness experienced after a workout you might feel like taking it easy the next day and just sit around doing nothing. This will not help. What you need to do is some light exercising which will help to improve your circulation and relieve some of the stiffness.
If you had a heavy workout the previous day, you could try doing a few yoga exercises or light cardio. Exercising with a foam roller can also prove beneficial. By keeping your body in movement mode, the next time you attend the class you will find the after effects of soreness minimised.
Also remember to go through a cool down routine after fitness workouts Using the foam roller and doing a few stretching exercises will help to ease any knotting of the muscles and keep the connecting tissues in more flexible mode.
After-work out nutrients
Your body needs to be refuelled after each workout. Protein intake is important. Items like brown rice, whey etc. will help to repair any strained muscles. Smoothies containing cheery juice, almond milk and powdered chocolate protein act as anti-inflammatory aids and help in the repair process.
Also keep in mind the importance of re-hydrating your body after a workout. Water is critical for muscle repair. It helps to improve circulation and provides the required oxygen needed by the muscles.
When you exercise you sweat and such loss of water from the body needs to be replaced. A good check to see whether you have ingested enough water after exercising is to see if your urine is pale yellow in colour. A dark yellow hue means you need more water.
Importance of sleep
Never underrate the importance of a good nights sleep especially after working out. You need to get a good 7 hours sleep for your body to recover. The quality of sleep is also important. You can do this by making sure the bedroom is not open to undue noise and the lighting is subdued. Any intake of fluids before sleeping should be taken about an hour before actually retiring.
The sole purpose of losing weight is to look and feel fit. Weight loss is not just about reducing numbers on a scale. It is about removing the excess fat from your body that’s keeping you unhealthy.
Everyone is unique, which is why each of us needs different kinds of diet or exercise. Finding your appropriate cause to get into a weight loss challenge is very important. Once you reach your goal, all you need is a few healthy morning workouts that push toxins away and keeps mind fresh. If you fall into one of the below mentioned three cases, then you need to meet a dietician or a personal trainer.
Case 1: Obesity
People with Obesity are not just fat, it actually means their weight is not appropriate for that individual’s height and gender. Even “fit” looking people can be obese. It is calculated using a Body Mass Index (BMI) Calculator.
If you’re serious about losing weight, then you must learn how to lose weight fast, only then will you have the ability to shed unwanted weight whenever you pack on a few kilos.
It can be calculated for free online. Obesity can be controlled by a strict dietician who turns your everyday meal to vegetables, fruits and proteins. The best way to get over Obesity is to adopt a dog and jog with it every day.
Case 2: Fat Accumulation
The individuals with this cause at concerned more about their body look than their weight. The protruding parts of the body, most commonly belly, arms or thighs, is a result of accumulation of fat due to lack of exercise.
The biggest example is baby belly. Mother’s constantly find it hard to reduce their baby belly. This has to do with more exercise than diet. A good personal trainer will train you with floor exercises or machine exercises to reduce that bulge, wherever it is.
Use Rinsing Tubs: If you have items that need to be properly rinsed, instead of running them under the tap you can fill up two tubs. This will save you a considerable amount of water. In the first tub, place just a splash of vinegar which you will use first on your clothing items. The vinegar will help get rid of the fruit and vegetable residue, then they can be dunked in the second clean water tub. This action can save you a considerable amount of time by rinsing all of your clothes at once and save money by limiting the amount of water that you use.
In addition to clothes, you can do the same with dirty dishes as well. Running taps can waste a tremendous amount of water. By using tubs, you save a considerable amount of water. You can also reuse the dishwater for other purposes as well which will again contribute towards saving you even more money. When you consider that running water is heated from the power that comes from your home, the idea of using rinsing tubs becomes a lot more attractive.
Redirect Sink Drains: If you really want to save a large amount of money, try running your sink drains into barrels or bins for reuse. The money you save will add up over time if you reuse the water effectively. Naturally, you will have to remind yourself to never pour anything toxic or dangerous down the drains in the first place. This means that if the sink drain should clog for some reason, using natural or biochemical drain cleaners while disconnecting the barrels before rinsing will need to be done first.
However, the water you reclaim that otherwise would run right down the drain can be used for a number of different areas including watering your plants and garden. Of course, watering these areas will take a few special precautions such as making sure that you are not using water contaminated with soap or vinegar since it may harm the plants.
Plus, you can use this water for washing your driveway or porch areas. Wash your car, bike or flush out the gutters of your home as well. There can be a number of uses for this type of water, just make sure that it is not contaminated with any foreign agents if you plan on using it on plants or sensitive items.
Furthermore, you will need to keep this water away from your pets and children as well. Children are especially in danger since they can drown in just a few inches of water if they fall in headfirst and are knocked unconscious, unable to get out. To combat this, seal the opening around the bin and only let the water from the drains inside.
You’ll want cover your water for another reason as well. Mosquitoes in the spring and summer can be a real nuisance, so covering your water bins is a must. Plus, if they manage to breed inside the water they can spread diseases as well. A little bit of caution now can prevent a great deal of misery later. So be sure to take a little time to protect the waste water bins that you have created.
Waste water flow monitoring can be very useful around your home. A little money upfront to purchase these water bins can save you a lot of money in the long run as you heat up less water and use more of the waste water around your home.