Why Rest Days Matter
They allow your body to recover from intense workouts. Rest day allows body to recover and repair to reap the benefit of their hard work. And also your body gets some time to adapt and strengthen.
Recovery: MUSCLE SORENESS
It depends on how intense was your workout and it is completely normal and it can last 24-48 hours. It is caused by a build up of lactic acid.
Epsom salt bath (20-30 min)
Using Epsom salt in a bath helps muscle restoration by supplying your body with the muscle-relaxing mineral Magnesium. Magnesium is a primary component of Epsom salt as well as very important for recovery. It’s a mineral that the body needs, and, unlike other minerals, is absorbed through the skin as you soak in the bath.
Alternate Muscle Groups
While many advocate two days between workouts involving the same muscle group, there’s no one-size-fits everyone solution. So, the best way that you are giving your muscles the rest they need in between workouts is to alternate the muscle groups that you focus on each day. For example, lower body/upper body
BCAA’s have been scientifically found to reduce muscle soreness and fatigue when consumed during or after your workouts. BCAA has electrolytes and it makes water tastier and flavourful?
Drinking enough water ensures that those nasty toxins trapped in your muscles that make DOMS (delayed onset muscle soreness) even worse get flushed out faster, and that your muscles are hydrated enough to stay supple. Dehydrated muscles become tight and easily injured, so try to keep them hydrated by drinking at least 3-4 Litre water daily.
Have certain muscles that always feel tight and restricted? Roll them out with a foam roller before you work out to mobilize the muscles, get blood flowing, and keep overuse injuries at bay.
Take A Day Off
Since sore muscles are already compromised with slight damage, it’s important to not keep pushing through the pain with tougher workouts. Consider a total rest day if the soreness is too much.
Take A Magnesium Pill
Magnesium helps to reduce soreness as well as muscle cramps.
Add Anti-Inflammatory Food in your Diet
Cherry juice, pineapple, ginger as well as Antioxidant supplement – curcumin (turmeric root is filled with anti-inflammatory effects), fish oil pills(omega3)