What is an effective way to reduce muscle pain when new to the gym? When you first join the gym, pain and muscle fatigue after every workout is something everyone has to go through. However, a lot of muscle pain occurs, making you feel uncomfortable. So you wonder if you should exercise if you have muscle pain in the gym? To answer, do not miss the following tutorial of Ocany Please!
If you have a lot of muscle pain in the gym, should you continue to exercise?
Gym today is a trend applied by young people to change their physique and improve their health. But to achieve the desired results, many people have to go through exercise steps that make the body feel sore and numb.
According to experience, many of you who are exercising and preparing to have a gym plan will ask if exercising at the gym has muscle pain, should you continue to practice? We would like to answer that we should continue to practice. The reason is because the problem of soreness after each training session is a very normal thing and most beginners will have to go through it.
Having muscle pain is a pretty good sign to explain to them that your muscles are really getting ready to grow. So, when you have just finished exercising and encounter this situation, you should continue to practice, just reduce the intensity and time of the exercise. At the same time, you should also apply measures that reduce pain so that the body can rest and recover faster.
The main cause of muscle pain after gym
Let’s find out what are the causes of muscle pain after the gym!
Unfamiliar first session
In the first session of starting to exercise, your body will react suddenly to increase activities that cause joints and muscles to expand, causing pain and fatigue. However, these conditions will last for about 72 hours, they will subside depending on the condition of each person. Do not be too worried when encountering these cases in the first day of training, it is also a good sign for the results achieved later.
Increase the intensity of exercise
When we go to the gym, we go through each step, each level of exercise with different intensity, this makes the muscles under more pressure. This problem is also not a concern, increasing the training level will help the endurance muscles become stronger. When you get rid of the pain, then you will notice that the muscles become stronger.
Practice wrong technique
At first, everyone makes the mistake of doing exercises that are too heavy, thinking that by doing so, the muscles can be toned as quickly as possible. Therefore, those are the causes that lead to a high probability of muscle pain when exercising. You should instead do light exercises, just your strength, should also limit performing movements that are too difficult, just gradually increase the level of practice until the body adapts gradually.
Effective ways to reduce muscle pain when exercising
When working out in the gym, in the first 72 hours, the body will feel pain and difficult to move, at this time you should find out the solutions with fast pain relief to support daily activities most comfortable. Here are specific solutions to reduce pain when exercising
Provide water for the body
Drinking enough water for new gym goers as soon as muscle pain is the simplest solution. Water has an extremely good effect on the body, helping to flush out toxins, relax bones and of course, water also helps you feel less pain after a gym session.
Water is really extremely important, when exercising or exercising a lot, if the body lacks water, it will lead to body temperature fluctuations, causing bad effects on our muscles and nerves. Therefore, it is recommended that you actively drink a lot of filtered water, especially when exercising, absolutely do not use soft drinks or carbonated drinks to avoid affecting the results of exercise.
>> Reference: What is alkaline ionized water? Why should you drink filtered water every day?
Soak your body in warm water
Our bodies will be much more relaxed if we soak them in warm water after a tiring gym session. To apply this method, every evening after exercise, you should prepare a bath and add a few handfuls of salt or herbs as you like to soak in relaxation and help the muscles rest, less pain. This is the solution shared by many gym people, which is extremely effective for pain relief.
Body massage after exercise
When muscles become sore or tired, that’s when they are in need of a massage, which is extremely suitable to soothe any body, making the body feel much more comfortable. At the end of each training session, you should spend 10 minutes for a relaxing massage, which is a must to avoid sudden muscle tension, affecting the training time later.
Apply ice for quick pain relief
The way to reduce muscle pain when you first exercise is to apply ice. Applying ice will help slow blood circulation, help relieve pain quickly. This method is very suitable for swollen or burning joints. To apply, you need to prepare a thin towel wrapped around a few ice cubes and then apply it to the painful area for about 10 minutes, the pain will also decrease significantly.
Reduce exercise intensity and duration
Exercising too much and too much is also one of the causes of muscle pain when exercising. In the early days, the intensity of training for beginners needs to be moderate and short in time. In particular, perform gentle exercises and increase the difficulty gradually so that the muscles are adapted.
In addition, you should also have a suitable exercise plan, avoid spending too much time in the gym. Because too much exercise will make the body tired, muscles do not have time to recover and develop.
Replenish essential nutrients
The way to reduce muscle pain when new to the gym is to supplement the essential nutrients for gym goers, protein is a food that helps muscles recover and develop very well. You should provide protein-rich nutrients such as: chicken breast, chicken eggs, beef, fresh milk, dried beans or nuts, etc. to keep the body full of energy, without feeling sore or tired. .
In addition to adding nutrients, for gym people, you should not use stimulants to avoid achieving undesirable results.
Get enough sleep
In addition to eating well, the way to reduce muscle pain when you first exercise is to get enough sleep. This is extremely important for the activities of our body.
Whenever you feel pain, sleep is an effective pain reliever. We recommend about 8 hours of sleep no matter how busy you are, always remember that muscles need rest too. Before going to sleep you need to stay away from electronic devices, it is best to put your phone on airplane mode to sleep easier and more deeply.
Solutions to limit muscle pain when exercising
Solutions to limit muscle pain when exercising you should know.
Warm up well before exercising
This is a mandatory step before you begin to practice the main exercises, warm up carefully to help muscles and joints gradually get used to the intensity of training. According to the experience of fitness trainers, one of the simplest ways to reduce muscle pain when you first exercise is to let your body warm up thoroughly before training.
You need to do gym exercises properly, adjust your posture accordingly to avoid unnecessary pain that may occur. Especially, when you do weight training, you need to start with a weight that is suitable for your strength. For example, lifting a weight of 50kg correctly will help you get more benefits, limit muscle pain than lifting a weight of 200kg that is not suitable for you.
How to reduce muscle pain when new to the gym with a scientific and reasonable diet
One way to reduce muscle pain when you first hit the gym is with the right diet. This is an important factor, determining the success or failure of the gym and limiting pain, helping the body recover faster. You should add more chicken, beef, fish, eggs and other types of head to add more protein to the body to help strengthen muscles. Besides, you should also limit drinks such as beer, wine or stimulants.
Note: If your muscle pain when exercising in the gym does not improve after 4 weeks even though you have applied the above pain relief measures, you should consult a fitness professional so they can help you. Do not try to endure it will cause more serious damage to the body.
Don’t stop practicing for too long
For those who are just starting to exercise, it is not advisable to take a long break from exercise (about 3-6 days). The first period is considered an important period to awaken your inner “hidden” muscles. You may feel a lot of pain and want to give up on the first training sessions, but if you work hard with moderate intensity, the muscle soreness will be better and no more. In case if you are in too much pain, you can use more pain relief gel or Salonpas paste.
Regular stretching exercises
The way to reduce muscle pain when you first hit the gym is to stretch every day. This can help prevent injury, improve flexibility, and increase blood flow to your muscles. Especially when it comes to muscle recovery after exercise. Stretching during exercise is also important, but if done wrong, it can be counterproductive. You can apply Dynamic Stretching methods to help recover muscles and bring comfort after a tiring day of work and training.
If your first few days at the gym make your muscles sore, you can apply the above-mentioned ways to reduce muscle pain when you first hit the gym. Gymnastics is a very good physical activity for health and helps to beautify the body, both men and women can do it. Don’t give up because of muscle soreness on the first day of practice, because this phenomenon will also decrease and disappear if you practice regularly.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.