Title : 9 Exercises To Do With The Sore Muscles
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9 Exercises To Do With The Sore Muscles
Choosing Your Exercise Routine
The goal here is to choose an exercise routine that will allow you to go low and slow, performed at moderate intensity. Since your muscles are already hurting, there is no need to make the situation any worse than it already is. These exercises that you choose should allow you to workout for ten minutes at a clip without having to stop. These exercises are designed to help build up your muscle endurance and keep you in shape. Be sure that you choose an exercise that will raise your heart rate and have you breathing heavier than normal. There is no need to be sweating profusely, but you should still be pushing yourself slightly harder than a simple walk around the block.
Low-Impact Exercises: Choose one of the following low-impact exercises.
1. Walking
Now we are not talking about just walking around the block and calling it a day, a brisk walk is a stress-free way to keep the muscles that are sore moving and rebuilding. Take a set of five pound dumbbells with you on the walk and do slow curls as you walk to strengthen the arms and legs without too much exertion. Choose a route will more hills and strap on some ankle or wrist weights to get that heart rate climbing.
2. Elliptical
If you own an elliptical or have one at the local gym, this is the time that you should be using it. This piece of exercise equipment will put just the right amount of stress on the legs, arms, abs, back, and help you to ease some of that muscle pain. This has less of an impact on your legs than running and will help to tone the muscles.
3. Stairmaster
Not too many people own a Stairmaster, however some gyms do have this piece of equipment. You can always find a set of stairs in your neighborhood if you do not have them in your home, and strap on the weights and get climbing.
Strength Training Exercises: Choose one of the following strength training exercises.
1. Cycling
Cycling is still considered low-impact but it will definitely get your heart-rate up there. There is little chance that you will do any damage to the joints while on the bike, and you can help to strengthen those sore muscles by keeping them active during a 20 minute routine.
2. Rowing Machine
The rowing machine is a perfect alternative to exercising when the muscles are sore. Not only does your core get a great workout, the abs, legs, back, arms, and shoulders will certainly feel the burn as you keep the entire body moving.
3. Tai Chi
If the local gym does not have Tai Chi classes, you can rent a video and practice in the comfort of your home for a great total body workout. Including some meditation with this particular exercise will give the body a small break. The fluid and gentle movements can improve flexibility in the body and ease the muscle pain.
Yoga/Pilates/TRX Exercises: Choose one of the following exercises.
1. Pilates
The local gym will certainly have a Pilates class you can join today. This intense workout will keep all the muscles toned and allow them to heal without overdoing it. Grab a mat and enjoy strengthening the core while increasing your overall flexibility.
2. Yoga
If your local gym does not have yoga classes, there are plenty you can rent and watch on your television. Adding some half moons and spiral twists to your routine will certainly keep you active while the muscles heal.
3. TRX
TRX is also called total-body resistance exercise, easier on your joints and more challenging for the rest of the body. Speak with an instructor at the local gym and see if you can master all of the 45 unique TRX exercises.
Beginning to Exercise – Once you have chosen the low-impact exercise that you feel comfortable with, maintain a steady pace that does not put too much strain on those sore muscles. The ideal rate should be at least ten minutes without having to stop. According to the American Heart Associations, performing at least a fifteen minute workout twice a day will drastically improve your cardio health. So even though your muscles might be sore today, know that other areas of the body are benefiting as you push through the pain. The longer that you push the muscles, lungs, and heart, the more endurance and stamina that you will build up.
Exercising at Home – If your muscles are too sore to get you to the gym, there are plenty of exercises you can do right in the comfort of your home that will help to strengthen your body during this healing period. Walk up and down the stairs with weights on, jog in front of the television, do jumping jacks in the basement, jump rope in your backyard, and do push-ups just about anywhere. Utilize your dumbbells to make low-impact exercises more of a strength training routine instead. Grab the bike or strap on the roller blades, just get up and push through that initial pain and you will feel much better in a very short time.
These simple yet effective exercises to ease the muscle pain are designed to get you up and take your focus away from the discomfort that you are feeling. Even doing a few minutes on the treadmill will have a huge positive impact on the ability for the muscles to heal and strengthen in the process. If you were to take some time off to allow the pain to subside, you lose all the benefits of a healthy-heart workout.
Originally published by FitHog: http://fithog.com/9-exercises-to-do-with-the-sore-muscles/
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