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Less Pain, More Gain: How To Make Your Workout Painlessly Work For You

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By Mia Bolaris-Forget

One of my closest friends recently went to check out a personal trainer to help her get back in shape, only to “complain” about paying someone to “torture her” and leave her in pain. But, her husband and I try to explain, that pain was a “good” thing and reminded her of the “no pain, no gain” principal. And, while “feeling something” is proof positive that something IS happening and changing (for the better) there are ways to minimize the “guaranteed” aches and pains.

1. Don’t Skip Your Warm-up: You want to prepare you body for what its about to experience, so your warm-up should reflect your impending activity. This, commonly known as dynamic stretching gets your body ready for its specific workout by imitating the movements you’re going to do. For example, if you’re a jogger, start by taking a brisk walk, then work you way up to the jog.

2. Wind Down: Don’t forget to stretch after you workout. According to experts, the wind-down is just as essential as the warm-up and can help alleviate a lot of the aches you feel and experience the next day.

3. “Self Medicate”: Experts note that soreness is felt usually 24 hours after working out and that inflammation kicks in at about the 48 hour mark. Deal with inflammation by taking Ibuprofen but only as needed and only as directed.

4. Drown Out Your Pain: According to experts, muscle spasms and pain set in because of lack of water to the muscles. Make sure to drink plenty of fluids, before, during, and after your exercise.

5. Work Out The Kinks: Experts recommend taking some time to relax you and your muscles after a few grueling workouts. Book a massage and let the “healing” begin.

6. Keep Up The Good Work: Obviously if you’re in excruciating pain, you need to give yourself a break. But, with that said; don’t let “a little” soreness stop you from making strides. Continue to do some light exercise with less weight or fewer reps and keep that body and those muscles moving.

Long Island Health, Fitness & Beauty Articles > Less Pain, More Gain: How To Make Your Workout Painlessly Work For You

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