By Gale Tern
One of the best ways to lose weight and feel better is through exercise. Science tells us that regular exercise makes us healthier and increases our feelings of well-being. The release of chemicals within our bodies called endorphins is what induces that good feeling and even reduces our perception of pain. However, exercise sometimes comes with the price of soreness, aches and pain. But minor aches and pains should not prevent you from getting your workout on.
Here are some things you can do to prevent injury and the hurt that sometimes comes with exercise.
1. Drink plenty of purified water throughout the day before you start exercising. This will hydrate your body and reduce cramping and soreness during and after your routine.
2. Consume anti-inflammatory herbs and nutrients such as tart cherry juice, ginger, vitamin C, and turmeric. Try drinking 8 ounces of tart cherry juice before you exercise. You can dilute it with water if it is too tart. In addition, you can add anti-inflammatory herbs like ginger powder and turmeric to your favorite fish and chicken dishes.
3. Stay away from alcoholic beverages before you exercise. They can dehydrate you and lead to cramps and soreness.
4. Add one teaspoon of baking soda (sodium bicarbonate not baking powder) to 8 ounces of water. Drink this mixture on an empty stomach at least one hour prior to exercise. Sports scientists learned several years ago that baking soda taken before athletic performances not only increased performance but reduced soreness and cramping afterwards. That’s because baking soda reduces lactic acid build-up in our muscles.
5. Juice green leafy vegetables at least 4 hours prior to your routine. Dark green leafy vegetables contain magnesium. Magnesium is the life-force mineral. Without it we perish. It relaxes our muscles and prevents muscle cramps. It works with calcium to make our muscles stronger. It is perhaps the most important mineral for health and wellness.
6. Drink green smoothies containing spirulina and chlorella several hours before and after your exercise program. They are high in vitamins and chlorophyll (which means they are high in magnesium).
7. Add chia seeds or flaxseeds to your diet. They are high in omega-3 fatty acids which cool inflammation.
1. Stretch before you begin exercising. This can help prevent or reduce injury.
2. Sip plenty of water. Add a slice of lemon or ginger to give it some zing and to prevent inflammation. Ginger also stimulates circulation.
3. Start your exercise routine slowly then work your way up to more intense exercises.
1. Use alternating streams of hot and cold water when you hit the shower. This is called hydrotherapy. Hydrotherapy aids circulation and can also prevent soreness and inflammation by stimulating the movement of blood throughout your body.
2. Juice more green leafy vegetables after your workout to get more magnesium into your system. Not sure how? Juicing for beginners is pretty simple.
3. Rub your muscles with creams or balms that contain capsaicin if you do get sore.
May 2nd, 2012