Over the past few years, boot camps have become a popular way to transform your body according to your fitness goals. Boot camp workouts are a fun, social, approach that can yield results fast. Because of their higher intensity, however, they can also wreak havoc on your body if it is not used to an intense workout routine.
If you cannot move in the days following a workout session because it feels like someone took a sledgehammer to your limbs, it means your session was a boot camp success. But this can also make your daily activities hard. Check out these simple tips to quickly recover from the training aftershocks and alleviate muscle soreness.
Do It Again
Once your muscles get accustomed to intense training, experts think it is ideal to give a muscle group a rest of 48 hours before training them again. However, if your muscles are sore, doing a light workout the next day could help you loosen them up. It could be anything from a long walk to a light workout. For instance, if your legs are hurting the most, you could do bodyweight squats followed by a brisk walk. Keeping your muscles active and engaged will help them recover.
Icing any body part that is aching can relieve pain, likewise bathing in ice-cold water after boot camp, will instantly help relieve soreness. Research conducted at the University of Western Australia suggests that a cold shower can help expedite recovery faster than when bathing in both hot water or not doing any post-workout treatment.
Relax your Muscles
Getting a massage after an intense workout at a boot camp and be a godsend. But if you don’t want to spend a lot of money or don’t have time, rolling your body over foam rollers can help your muscles relax. The Journal of Strength and Conditioning Research published a study that hinted the benefits of foam rollers for reducing fatigue right after exercise.
If you are experiencing muscles spasms, inflammation, or chronic soreness, consider the innovative, low voltage electron current-based pain relief kits known as Tens Units (transcutaneous electrical nerve stimulation). These can quickly help relax muscles, and even treat bone or joint related issues. When all else fails in alleviating the pain, these science-backed kits can be worth a shot.
Grabbing an alcoholic drink and eating junk food after a workout can undo all your hard work fast. Lean proteins like tuna and skinless chicken will not only replenish your body with the nutrients it needs but also speed along the recovery process. Blueberries, tart cherries, and other dark colored food have also been shown to help with delayed onset of muscle soreness.
Eating leafy greens improves digestion (so your body quickly gets the much-needed nutrients after workout) and reduces inflammation while staying hydrated during and after the workout helps your body maintain its electrolyte balance. Eating eggs as well as almonds, walnuts, and other nuts can also help repair the damaged tissue.
If you exercise regularly, you should get at least 8 to 10 hours of sleep every day. Especially, after an intense workout, your body needs ample sleep to recover and get ready for the next day. A recent study published in the International Journal of Sports Physiology And Performance claims that taking a nap after an hour and a half of intense workout is very valuable for physical recovery.