Exercising activates the body muscles to increase metabolism and can cause muscle soreness afterward. Here, we will discuss the changes in muscles before and after exercise.
As soon as a person starts exercising, their body will respond by encouraging necessary physiological processes for exercising and slowing down the others. The opposite incident occurs after the exercise routine. Let’s discuss them in detail.
Muscles Before and After Exercise
Muscle Condition Before and During Exercise Routine
Before starting exercising, the body muscles conduct their regular activities. The physiological processes necessary to exercise, like the cardio-respiratory system’s activity, increase whenever a person starts their workout routine,
This increase in heart rate allows more blood to reach the brain. Therefore, the person becomes more aware of their surroundings and will feel less pain.
On the other hand, digestive activities in the body are slowed down to ensure comfort while exercising. Also, depending on the training routine, unutilized muscles will reduce activities by transferring energy to the active ones.
Muscle Condition After Workout
When a workout routine is completed, the body will start to go into a resting mood. The inhibited physiological processes will start to elevate, and the elevated ones will calm down. This whole process will be dependent on the fitness of the individual.
Surprisingly, the body will undergo drastic changes rather than return to the normal metabolic condition. The blood pressure will be lower than usual, and the digestive activities will increase notably.
If the body is not fit enough, one can develop micro-trauma in their muscles resulting in muscle soreness. This is quite common for people newly starting to exercise. With time the soreness becomes less and takes less time to recover.
A good workout routine can keep metabolic rate elevated for 72 hours after exercise. Within a week, a person will experience noticeable mental and physiological changes. The density of mitochondria increases in the body cells to generate more energy, and the person will feel less depressed.
Within two to four weeks of working out regularly, one can witness measurable fitness results. They will lose their extra weight and improve muscle density while having several mental, physical, financial, and social health benefits. Several chronic health conditions can also be regulated through regular exercising.
Measures to Reduce Muscle Soreness from Exercising
As discussed earlier, anyone newly starting to work out can experience muscle soreness for the first few weeks. It may often make them quit. However, these micro-traumas can be managed and reduce the curing time for soreness by following the methods mentioned below:
Have the Right Meal
It is important to give the body the right foods to repair damage and supply energy for the next workout. The body needs carbohydrates to generate energy, healthy fats to lubricate joints, and protein to repair muscles.
One will need to include green vegetables, fish, nuts, and seeds in their diet. Also, it is recommended to have light snacks before and after workouts.
However, don’t exercise after having a heavy meal. The body’s digestive system slows down during exercising. Therefore, it may cause discomfort and cause health problems.
Drink Plenty of Water
Muscles need quite a lot of water to recover from damage. So, without properly hydrating, muscle soreness will last longer.
One will need to drink 8 ounces of water for each 15 – 30 minutes of exercise. Also, measure weight before and after exercise to determine how much weight has been lost. For each pound of weight loss, drink 8 ounces of water.
If the workout routine involves muscle training, one will need to drink more water to increase muscle mass.
Warming up and Cooling Down
Warming-up muscles and joints before exercising help in avoiding muscle soreness. Light stretching and jogging help muscles to activate for intense training.
Warming up before workouts allows blood to flow in the muscles to prevent injuries and primes muscles for rebuilding after exercising.
Additionally, reverse the warm-up activities after the workout to cool down the muscles properly. This will help in preventing fluid from gathering around the muscles and joints.
Take 10 – 15 minutes to cool down properly. It will allow the heart rate to get normal to breathe regularly.
Red Light Therapy
Light therapy has shown significant promise in reducing muscle recovery time. In this therapy, LED lights of specific wavelengths are used to treat soreness.
The wavelengths of red light and near-infrared light penetrate the skin layer and reach the muscles. These wavelengths start healing the injured muscles to relieve soreness and pain upon reaching there.
The therapy is absolutely natural and has no severe side effects. Therefore, many gyms and healthcare centers are now offering this therapy to reduce muscle healing time.
Most people stop working out after experiencing muscle soreness. However, this is never a good idea.
Exercising allows blood to flow properly around the joints and muscles. As a result, necessary nutrients and antioxidants can reach the affected areas to reduce pain and soreness.
One will need to keep exercising even after experiencing muscle soreness. To make the pain more manageable, one can reduce the intensity of their workout routine.
As one improves their fitness, they will experience less pain and soreness.
Exercising can drastically improve mental, physical, and social health. One’s muscles will go through several changes before and after workouts to lead the body in a sound state.
However, many individuals lose spirit after experiencing muscle soreness after their first few workouts. For them, it is crucial that they follow the proper methods to reduce this soreness. Red light therapy is one of the exceptional methods that can help such individuals.