Lifestyle Mirror

How To Prevent Sore Muscles After A HIIT Workout

High-intensity intermittent training (HIIT) is associated with many health benefits, including flexibility, mobility, rapid gains in speed, cardiac strengthening, muscle building and weight loss. It involves alternating a few minutes of intense activity with periods of rest. You usually train at a high intensity for around 20 seconds and then rest for about 30 seconds only to start again and repeat. It includes elements of rowing/cycling bouts, treadmill workouts, CrossFit and strength training. 

It’s no picnic, so your body will most probably hurt. Make sure to do a proper warm-up and recovery post-workout in order to achieve the best results. Also, make sure to support your body with a natural supplement in order to properly recover. Not sure what supplements are the best available on the market? Click here for more info on Authority Reports – a trusted source for nutritional health supplements. 

Why Is Recovery So Important?

Many fitness experts and scientists praise the benefits of HIIT (including improved glucose tolerance, skeletal bone improvement, muscular development, weight loss, lowered insulin resistance and more), but few people talk about the importance of a proper cool down and post-workout recovery plan in order for HIIT to really be successful. 

One of the main benefits of a HIIT workout is that your body continues to burn fat even after you have finished your workout. A post-workout recovery plan should help you to make a smooth transition from a high-intensity activity to passive rest. By doing a proper cool down after your workout, you will achieve the following:

  • Reduced and alleviated exhaustion and soreness.
  • Enhanced effects and benefits of your workout. 

Read more about the health benefits of high-intensity interval training. 

Recovery Steps

  • Proprioceptive Neuromuscular Facilitation is a stretching technique used in injury recovery and rehabilitation that improves flexibility and mobility. Research shows that this stretching technique shows impressive results when it comes to improving athletic performance and increasing range of motion. 
  • Foam Rolling is relaxing, fun and is really helpful to prep you for your next training session. This will prevent next-day fatigue and soreness. It is even recommended to use a foam roller in order to alleviate sciatica and lower back pain. 
  • Yoga – just do a few poses to relax your mind and body after using a foam roller. It has many benefits such as alleviating back pain, leg pain or neck and shoulder pain. Click here to find out what the 11 unexpected benefits of yoga are. 
  • Take a shower – it is still a bit of a dilemma whether you should be taking a warm or cold shower as part of your recovery-plan if you have already engaged in some other recovery activities. It seems that a mix of hot and cold shower sessions might be the answer. Studies show, however, that your immune system and some of the body’s most potent antioxidants get boosted when you are exposed to cold water for short periods of time. If you decide to rather go with hot water, it will definitely also be beneficial as your body will surely flush out scar tissue and dead cells. 
  • Treat yourself – the best way to cool down and finish your workout is to have a fresh, icy-cold smoothie, packed with minerals, fiber and vitamins. Try a pumpkin-based smoothie, as it is an excellent recovery treat and it is also rich in carotene and vitamin A and will repair your cells after a workout. They go great with avocado, coconut water and almond milk which will help to prevent inflammation, protect your body against free radicals and rebalance electrolytes. Electrolytes need to be in proper balance in order for your nerves, amount of fluid in your blood and muscles to be in a good working order. Imbalances may even lead to confusion, nervous system disorders and irregular heartbeat. 

Even though HIIT workouts are tiring and intense, they come with immense benefits for overall health and weight management. Try to make your workouts challenging and exciting to avoid boredom and make sure not to neglect the recovery phase. Also, take care of your mind and body before, during and after your training sessions in order to reach your desired results as soon as possible.