Recovering Your Muscles Quickly

You enjoy the benefits of regular exercise such as burning calories and toning muscles. It's the delayed onset muscle soreness you could do without. This condition is due to several factors, including the buildup of metabolites such as lactic acid and pyruvic acid in the muscles, changes in muscle cell proteins and inflammation. Muscle soreness occurs within 24 to 48 hours after activity that involves high energy output, such as running, or significant muscle effort, such as weightlifting. Strategies that quicken recovery from muscle soreness help to keep your training on track.
Step 1
Spend five to 10 minutes warming up before beginning your exercise routine. The easiest method to warm up your muscles is to do an aerobic activity such as walking or cycling at an easy pace.
Step 2
Perform a few gentle stretches while standing after the aerobic activity during your warm-up session. Do not hold your breath while stretching. Hold each stretch for 20 to 30 seconds.
Step 3
Train at an intensity or a pace that's suitable to your fitness level. Gradually increase intensity from session to session instead of exerting yourself too much or too quickly.
Step 4
Observe proper posture and technique during exercise. A fitness trainer can help you learn the correct techniques for various exercises.
Step 5
Cool down for 10 to 20 minutes after exercising. Perform static stretches on all your major muscle groups --- arms, shoulders, back, abdomen, hips and legs. Breathe normally, hold each stretch for 20 to 30 seconds and do not bounce.
Step 6
Drink a glass of chocolate milk, which is just as effective as a high-carbohydrate drink in promoting muscle recovery, according to a study published in 2010 in the "Journal of the International Society of Sports Nutrition." Chocolate milk was more effective at reducing one marker of muscle damage, serum creatine kinase, than the high-carb drink. Milk is also a good source of muscle-building protein, unlike high-carb sports drinks.