Q & A w Z: Muscle Soreness

Q: What is the best way to alleviate muscle soreness?

MH900409781 A: Every once in a while, we get sore after a workout, especially when we try something new. You should not feel sore regularly; pain is not a reflection of the effectiveness of your workout. Soreness results from microscopic tears in the muscle tissue. The pain response is the body’s way of signaling to you that repair work is going on. Fibers are rebuilding. There are a few things you can do to relieve the pain while your muscles repair.

Rest – if you’re feeling fatigued, you need rest. Take a day off. The recovery process is very important, just as important as the workout itself.

Vary – if you’re not feeling fatigued, switch up your workout to allow sore muscles recovery. Focus on different muscles or enjoy a cardio class, something that won’t further strain sore muscles.

Stretch – gentle stretching will relieve tightness and reduce the pain. Take a yoga class or do some extra stretching at home.

Massage – gentle massage promotes blood flow and circulation which reduces tightness and helps speed recovery.

Foam Roll – like a free self-massage. Foam rolling massages the muscles with the weight of your own body. Foam rolling increases blood flow within the muscle and therefore releases tension.

Take a warm bath or shower – warm water loosens up muscles and improves circulation which reduces soreness.

One Healthy Breakdown: Alleviate soreness while you allow your muscles to repair right, what happens outside of the gym is just as important as what happens inside!

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

Q & A w Z: Vacation

Q: How do you suggest staying fit on vacation? What’s a good balance between enjoying your time off or with family, but not feeling like you’re falling off your fitness plan all-together?

transportationA: Vacation is vacation. It’s time to relax. It’s the time when you shouldn’t be strictly dieting, counting calories, and going crazy about your macro-nutrients. You can still be active: hike, swim, walk, etc. just don’t be so strict. Try some new foods, exotic fruits, fresh-squeezed juices, locally grown vegetables. Give your body a break. Let yourself stray from your routine. We all need to stop once in a while. Vacation should be a time to recharge your battery. Leave your diet and workout routines at home. It will be there when you come back, I promise you. Have a delicious meal, enjoy a yummy cocktail, try a new dessert. Get back on track when you get home. That is the true balance.

One Healthy Breakdown: Vacation is VACATION!