5 REASONS WHY YOU HAVE SORE MUSCLES

As your Portland Personal Trainer, you will learn these 5 reasons why your muscles are sore and being overworked.

1.WORKING OUT TOO LONG- Like the distance, you run or the number of times you repeat a movement, such as lifting a weight, increases too quickly. Also going from a 45-minute spin class to a 90-minute spin class is another good example. Increase the time or number or reps more gradually.
2. WORKING OUT TOO INTENSELY- To avoid a plateau, the intensity of any new exercise increase but bit by bit. Like running on a treadmill at a 2 percent incline, suddenly just go up to 4 percent then 6 or 12 percent, be smart.
3. GETTING STUCK IN A RUT- Doing the same type of exercises all the time puts more stress on the same muscles. Vary activities, like alternating yoga with running or weight training.
4. NOT ENOUGH WATER AND FOOD- Staying hydrated will reduce soreness. Within 15 minutes of a workout, consuming about 10 grams of protein and some carbs, like a half of banana will enhance repair and recovery.
5. NOT ENOUGH SLEEP- If you don't increase the intensity or amount of exercise, lack of sleep can eventually make you sore, because your body won't be able to recover fast enough and repair itself to prevent overtraining.

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