What to do if you feel tired and sore after working out
Some say that spring is the best time to start working out as you can take your fitness regimen outside and more easily exercise several times per week. But, if you don’t particularly like spending time in nature, you can hit the gym, and then enjoy a refresh walk to cool down after. The benefits of exercising can be felt almost immediately, no matter what age you are. You can improve your thinking, reduce your risk of depression and anxiety, and, last but certainly not least, get a better night’s sleep. You’ll enjoy a sense of accomplishment after each workout. Find time for physical activity even if you have a very busy schedule.
If you push your body to the limits, you’ll undoubtedly experience fatigue and muscle soreness. You’ll feel so tired that it will be impossible to get out of bed and have body aches. Some of these symptoms will fade away and the benefits of working out will remain. Exercise has wonderful benefits, but you shouldn’t over-train. Working out too much or at an intense level can leave you drained and increase the risk of injury. Fatigue and soreness shouldn’t be used as measures of how effective your workout is. Make sure you aren’t pulling yourself too hard.
Should your workouts result in intense fatigue and soreness, try one or more of the following fixes. You should feel better at the end of the day.
Get extra rest
Rest is physically necessary so that the body has time to repair the damage done to the muscles. Hormones are highly active during their period, helping the body relax and regulating blood pressure. Skipping resting days throughout the week isn’t a good idea, as you can imagine. Your body will believe that exercising all the time is normal and will take some measures. The result is that your endurance will drop significantly and the body will create the so-called “fake muscles”; the muscles become engorged with blood. Without proper rest, you can experience unpleasant side effects.
A rest day isn’t about being lazy, so you don’t have an excuse for lying on the couch all day long. You can do light workouts, such as gentle stretching. Equally, go out for a walk to feel refreshed. The point is that you need to keep your body going with low-intensity exercises that encourage the muscles to recover, without putting too much strain on them. If you’re feeling tired, reduce stress. Some researchers believe that caffeine works directly on the muscles by boosting its efficiency in generating power. Until now, there’s no solid evidence in that sense. But that doesn’t necessarily mean that coffee is bad.
Take natural therapies for enhancing muscle recovery
What you do after an exercise counts more than the workout itself. The post-workout period is crucial to your overall fitness progress. Make sure that your body receives enough rest after working out and consider leveraging natural therapies to avoid pain and other complications. Cannabidiol, CBD for short, has proven to be effective in enhancing muscle recovery. To be more precise, it has anti-inflammatory and pain-relieving properties, which can turn out to be very useful. CBD is the natural ingredient in the hemp plant and its unique properties make it the go-to choice for athletes, who are looking for solutions for muscle recovery and relaxation.
According to the experts at Pure Hemp Farms, one gram of hemp flower contains about 100-200 mg of CBD, depending on the concentration of the strain of the plant. Hawaiian Haze, for example, is a Sativa that has a strong floral scent, with subtle notes of pineapple and berries. It’s recommended for daytime use. Adding cannabidiol to your health regime is one of the best decisions you can make. Just about anyone can use CBD, whether fitness enthusiasts or first-time gym-goers. Smoking hemp buds has some advantages according to research. You can roll the hemp flowers in a cigar or use a pipe, which is more sophisticated. Also, you can incorporate the hemp buds into butter, pastries, and cocktails.
Try muscle massage
You no longer need an excuse to go to the spa. Massaging helps decrease muscle soreness. What happens is that it flushes out the toxic waste in your muscles, which are produced during exercising. Don’t opt for a deep tissue massage but a gentle massage that targets tender areas and reduces inflammation. Getting massages on a regular basis will increase your body’s ability to handle delayed-onset muscle soreness. Ideally, you should have a massage right after working out. If that’s not possible, don’t postpone the massage too long. You won’t be doing yourself a favor. If your schedule is busy, make some time.
If you have too much tension in your body and are sensitive to the touch, get a Swedish massage. It’s a whole-body therapeutic massage that involves stroking, gliding, kneading, rubbing, tapping, and pounding. If the thought of removing all your clothes makes you feel uncomfortable, don’t worry because massage therapists are professionals. They will slowly move the sheet to uncover areas that need working on. You can try a sports massage to increase flexibility and performance. It can be quite strenuous, but at least you won’t feel tired or sore anymore.
Do recovery workouts
Active recovery is superior as compared to passive recovery. It increases the time you can perform exercises and helps you sustain power output. Examples of recovery workouts include but aren’t limited to walking, yoga, and swimming. Walking, in particular, enhances blood flow and helps with post-workout recovery. A few minutes of walking per day are enough to reduce soreness and stiffness. Unfortunately, walking is something that we take for granted. We prefer to hop into our cars and drive, even if it’s for short distances. Consider leaving your car at home the next time you need to go to the grocery store.
All in all, recovery workouts are a very important part of the fitness process. Don’t fall victim to the belief that pain is gain. If you fall victim to over-training, you’ll put too much pressure on yourself and you won’t get the desired results. Don’t try doing squats or overhead presses. Even if you’re not training hard, you’re not losing your fitness.