Helping Your Body After Training Hard: Pre- & Post-Workout Methods

Helping Your Body After Training Hard

Getting fit from intense workout sessions, such as battle reenactments and military obstacles courses, requires major mental and physical stamina. You push yourself to the max and in some cases beyond your limits, causing your body to send signals of overexertion. These signals can be in the form of aches, strains, and even dehydration from time to time.

You can mitigate these symptoms, however, by taking the necessary steps to prepare your body for upcoming sessions, and following up with post-training regimens. Pre- and post-work can help your body become adjusted, or readjusted, to the fitness challenges that may arise on a day to day basis.

How is Your Body Signaling You

Although the popular phrase “no pain, no gain” can be true in some cases, it doesn’t have to be for all. Conditioning your body can help ease some results of tough training sessions like delayed-onset muscle soreness. Pain and soreness in your joints, feet, arms, legs, back, and core results from the body’s natural inflammatory response after a strenuous workout as well as your muscle fibers repairing themselves.

Warning signs like these sometimes go unnoticed, especially if you’re focused on achieving the goals of getting through rough exercises to keep up with your “battle buddies”. Although the military calls for strong-willed and determined individuals, you cannot ignore these signs for long. Doing so may prevent you from remaining in top shape to complete your fitness routines.

In addition to muscle and joint pain, your body overall may have a different reaction to previous workouts. Feeling drained or exhausted may be a way of your body telling you that it’s trying to keep up, however, there are certain measures you can take to help it out.

Preventative Methods

Waiting for something to happen to your body then taking action is very common. However, taking necessary steps to “warm up” your body can help in reducing pulls in the muscles and joint pains. Here are ways to keep your body in shape and ready for future workouts and boot camp activities.

  • Stretching: Dynamic stretching with exercises like taking a brisk walk or doing plyometric jump squats helps to warm your muscles up and lengthen them prior to a high-intensity circuit.
  • Drink Water: Because of the large amount of sweat you produce in a strenuous workout, it is also helpful for you to have a good amount of water intake both before and after you exercise. You can start with the well-known recommendation of 8 glasses (8 oz) per day. Failing to do so may lead to dehydration and fainting during extreme fitness sessions.
  • Eat Properly: Maintaining a well-balanced diet allows your body to gain the necessary nutrients that can help in your in training. A proper diet can help fuel high-intensity exercise sessions as well as help you stay alert and focused.

Post-Workout Methods

After an extreme fitness session, your body may need relief from the workout and the constant pressure placed on the joints and muscles. There are ways that can help provide relief, as well as potentially speed up recovery and limit muscle soreness:

  • Ice Baths : Immersing yourself in a bath of ice water may play a part in relieving the body after an intense workout. Some athletes, soldiers, and fitness gurus use this method with the aim of reducing pain and healing time. Due to health concerns, it is best to keep your ice baths to a minimal time-frame of 6 to 8 minutes.
  • Rubbing Ailing Joints: Rubbing down your elbows, knees, and ankles with topical aids can sooth painful inflammation. Holding certain exercise positions with your legs may have you on the search for the best ointment for knee pain, for example, or an extra strength cream for your ankle. These over-the-counter topical aids help to stifle pain sensations being sent back to brain as well as increase blood circulation to key tissues.
  • Stretching: Flexing the muscles with a good static stretch after a workout can help ease tension of overworked limbs. This can also help keep your body flexible and prepared for the next day’s adventure in fitness.

The body can be a self-healer, however, it can always use your help in both preparation for rigorous activity as well as recovery afterwards.


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