My husband and I have become dance-a-holics. While in the moment on the dance floor, the music transcends us to another dimension of joy and we can move for hours. However, the next day, no matter how in shape we think we are, we experience aches and pains, usually waking up to a mental tune of Vanilla Ice, moaning “Ice, ice baby!”
Since we all agree that working out is key to health and longevity, let’s review some recovery tips to help minimize the day after pain of a vigorous workout.
1. Cool down. You’re thinking, “Duh.” But how often do we remember to do this? Medical News Today’s article says, “A few minutes of mild activity after an exercise session allows the heart rate and breathing to slow down gradually and aids recovery of muscle tissue and the cardiovascular system.”
2. Stretch. Again thinking? “No duh?” I’m a yoga teacher but even after a night of dance I forget to stretch. Medical News says, “Gently stretching muscles that were particularly active during exercise helps them relax.”
3. Drink water. Seems so obvious but I know when I dance, I sweat quite disgustingly. And although I drink water, the next morning I have an intense thirst indicating that I’ve gotten dehydrated. Medical News says, “It’s recommended that people weigh themselves before and after vigorous or prolonged exercise. The weight loss is the amount of water lost through perspiration. For each pound lost, drink about two cups of water or a sports drink.”
4. Refuel. This one didn’t give me the duh factor, not sure about you. Medical News says, “The muscles and liver are most ready for replenishment immediately after exercise. Within 30 minutes of exercise, consume some form of carbohydrates, such as a glass of juice or a piece of fruit, as well as a moderate amount of protein. These help jump-start the replenishment of energy stores and the building and repair of muscle tissue. Replenishment doesn’t have to be in the form of energy drinks. A recent study found that low-fat chocolate milk which contains carbohydrates and proteins works just as well or better.”
5. Soak. This one I added as my personal muscle saving tip. After a vigorous night of dance, I soak in an Epson’s salt bath. The warm water with magnesium calms the muscles and relaxes you to sleep more soundly and wake with less pain.
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