Exercise is good for you, but to get the benefits you have to work hard. When you exercise, you deplete nutrients and cause microscopic tears to your muscle tissue, according to the National Strength and Conditioning Association. This can lead to sore, aching muscles within 48 hours of a workout. This is a normal part of an exercise program, but you can take steps to alleviate the body aches with proper rest, stretching and nutrition.
Step 1
Get adequate rest. Your muscles need at least 48 hours between resistance-training sessions to recover. If you are sore from a tough cardiovascular workout, take a day off or do a very light training day. Your body needs time to recover if you are going to get stronger and relieve body aches.
Step 2
Stretch after every workout. Perform a stretch for each major muscle group and hold it for 15 to 30 seconds, according to the American College of Sports Medicine. Repeat stretches up to three times for the most impact on flexibility, range of motion and muscular soreness. Stretch just to the point that you feel a slight pull.
Step 3
Hydrate with water before, during and after exercise. Your muscles are up to 70 percent water, and if you dehydrate they cannot perform at optimal levels. This can lead to fatigue, cramping and body aches. Drink 8 or more oz. four hours before a workout and sip water throughout your session. After your workout, replace fluids lost through sweating.
Step 4
Drink a sports drink that contains carbohydrates and electrolytes along with water if you are exercising longer than one hour, are performing high-intensity workouts, sweat a lot and/or are exercising in the heat. Carbohydrates and electrolytes aid in muscular recovery as well as help your muscles contract during your workout session.
Step 5
Consume a post-workout food or beverage within one hour of finishing your workout. This snack or drink should contain approximately 3 to 4g of carbohydrate for every 1g of protein. An example would be chocolate milk or a fruit smoothie made with yogurt or milk. This combination aids in muscular recovery to help alleviate/prevent body aches from exercise.
Tips and Warnings
- Record all of your workouts in a notebook to see if you can pinpoint any specific causes of your body aches. Gradually increase intensity, duration and frequency of workouts to prevent extreme muscle soreness. Carry water, a sports drink and a post-workout snack with you to alleviate and prevent body aches. Eat a healthy, balanced diet throughout the day to aid in muscular recovery.
- Do not perform resistance exercises for the same muscle groups every day. Take an extra day off to prevent injury or over-training if you are extremely sore and your form is compromised. Do not skip stretching after a workout. Do not overstretch or bounce during your stretches. If you are thirsty you are already dehydrated.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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