The Best Big and Tall Cycling Jerseys for a Comfortable Ride

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

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The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

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There are many types of sports and each has its pros and cons. The ideal sport should improve our well-being and health. It should also give pleasure, not be an unpleasant chore. Here is a list of 6 sports activities that seem to meet the above requirements.

Nordic walking

The popularity of Nordic walking should come as no surprise. The sport combines aerobic training, which increases oxygen saturation levels in all vital muscles and organs, leg and arm strength training, and cardio training, which strengthens the heart muscle. Pushing off with sticks reduces stress on the spine and joints, so doctors recommend this type of sport to people who have problems with the musculoskeletal system, nervous system and respiratory system, as well as the elderly and those for whom excessive physical exertion is contraindicated.

Yoga

Yoga classes increase body flexibility and correct posture. Regular practice of yoga provides everyone with many benefits: it increases energy levels, balance, muscle strength and endurance, improves concentration and accelerates recovery. In fact, the list of benefits of regular yoga practice is much longer. Clinical studies have shown that yoga strengthens the immune system, restores hormonal balance and is an excellent tool in the fight against stress. What more do you need to convince you to practice it?

Rollerblading

Roller skating engages 90% of the body’s muscles to work, which brings unheard-of health benefits. Roller skating actively works the lower part of the body: calves, thigh muscles and hips. In practice, such muscle work will increase your fitness and slenderize your body, sculpt your legs and buttocks. Roller skating comprehensively develops our health, puts us in a good mood, strengthens the musculoskeletal apparatus and the cardiovascular system. By rollerblading, you intensively oxygenate your body and burn calories, which, with a sedentary lifestyle, will be good for everyone!

Scooter

A scooter strengthens the muscles of your legs (especially if you don’t forget to change them), back, shoulders and spine. It’s also a great way to cover smaller and medium distances, avoid traffic jams and thus stress. The scooter doesn’t need a lot of storage space, let alone parking, and is fashionable, stylish and affordable. Finally, the scooter will instill in you the spirit of carefree and adventurous, which seems to have passed away irretrievably and remains in childhood.

Swimming

Swimming has long been recognized as an ideal type of sport: it provides the same benefits as aerobic training, while not stressing the joints. Swimming develops all the muscles of the body and increases bone mass. Regular water activities keep the body flexible and even reduce inflammation in the body. What else. Swimming is an excellent way to burn calories and increase lung capacity. It’s also a reliable way to reduce tension and fight depression. 

Tai-chi

Tai-chi is a traditional Chinese martial art that consists of fluid movements that resemble a slow dance. In addition to movement, an important part of the practice is breath control and concentration on body alignment and state of mind. All together, the class becomes something akin to meditation in motion. The workout is devoid of sudden, jerky movements and positions that put stress on the joints, which is why it is often recommended for the elderly, as well as for patients after injuries and in recovery.

main photo: unsplash.com/Joppe Spaa