(CARLSBAD, CA) – “Oh, my aching muscles!” If you’ve ever participated in an intense workout, chances are those words have passed your lips. In fact, it often seems as if quality workouts and sore muscles are synonymous. But, are sore muscles really necessary?
The answer is, “No!” You can enjoy a workout regimen at the greatest of intensity levels, and still feel free as a bird in your muscles and joints in the following days. Jazzercise Founder and CEO Judi Sheppard Missett offers these five tips to reduce muscle soreness from a tough workout.
1. Eat right. Get at least five to seven daily servings of fresh fruits and vegetables. These foods contain antioxidants, which are known to fight free radicals. Tough workouts cause tissue damage and micro-tears in your muscle fibers, which can be repaired more rapidly and completely with antioxidant-rich foods.
2. Drink up! Drink plenty of fluids before, during, and after your workout. Drink both water and fluids that are rich in electrolytes, such as Gatorade or other sports drinks. And remember that once your body feels the symptoms of thirst, it’s already too late. Hydrate yourself before you feel thirsty.
3. Add variety. Get out of your exercise rut and try different fitness routines. Participating in a different routine may initially cause more muscle soreness. But, in the long run, you’ll build stronger muscles and a greater range of motion in more parts of your body by using a variety of workouts.
4. Timing is everything. Train each muscle group every 48 to 72 hours. Don’t repeat the exact same muscle group two days in a row. It takes at least 48 hours for your muscles to repair. If you work your triceps for 20 minutes on Monday, then again on Tuesday, and again on Wednesday, then your muscles have not had enough time to repair.
5. Stretch. Utilize stretching during your strength-training regimen. Hold each stretch, without bouncing, for 25-30 seconds. By holding the stretch for this length of time, you will feel your muscle “give” or “relax,” which reduces some of the soreness.
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 7,500 instructors teaching 32,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.