What are some tips to avoid being sore after a real workout?
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Answers:
I agree with all of the above (expect for the Whey Shake one)...stretching before and after a work out is a must. Make sure that you stretch all of the major areas, and hold the stretches for 30 seconds or so.
A lot of the initial soreness and stiffness after a work out is due to lactic acid production. When you are working out your body begins to shunt blood to different areas, as it is needed, and your muscles do not always gets the greatest amount of blood/oxygen. Also, they may use up the oxygen faster than they can get it. As a result, the muscle tissue will turn to anerobic metabolism (energy production without oxygen), which produces lactic acid as a waste product. This will build up in your muscles until the blood flow flushes it out. You can help this out by staying well hydrated--this will improve blood flow, among many other things. Also, plan out your work out session well. Front load the anerobic exercisizes (like weights) and then move into aerobic exercisizes (like jogging). When you are almost finished with your work out, throttle back a bit and do a cool down lap by walking for 5 or 10 minutes. This will improve the blood flow through your muscles and help flush the lactic acid out of them. Don't forget to stretch before and after your work out.
Remember to start your work out routine slow and give yourself time to recupperate. Try about 15-20 minutes 3 times a week for the first two weeks, and then build up to 30-60 minutes 3-5 times a week. If you start out pushing yourself too hard, or if you don't give yourself a day between work outs to recover, you will be sore and you will be damaging your muscles.
If worse comes to worse, use over the counter pain relievers like Tylenol and Motrin. Motrin is especially good a counteracting the pain. You may want to take it half an hour before you start your work out, and then about 6 hours later, before it wears off.
Don't forget that hot showers help out sore muscles too.
Other Answers:
stretch before you work out....good...and after....the soreness comes from your muscles tighten up....
Always do stretching exercise before and after workout. Beginning do some easy workout and at the end do some easy cooldown exercise.
take pain killers.
The sore after workout shows that u strained your muscles and that is a good thing if u r trying to build. Try taking whey shakes before your sessions it will give u extra energy so u can lift more(if you are lifting) and probably reduce the sore
btw researchers have now found out that streching is not always useful and over streching can cause injuries during your workout
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