Cherry Juice: A new study shows that this great antioxidant rich juice can speed muscle recovery after training. It has also been associated with reduced soreness for runners. Try about an ounce of cherry concentrate right before your workout. (I keep a bowl on the kitchen counter for snacks and also dilute the cherry juice in my water).
Probiotics: Research shows that probiotics decreased cell damage after a month of intense exercise. One capsule once a day is easy! I do try to get probiotics into my diet for all the health benefits they offer.
Lemon Verbena: An extraact from this herb reduced muscle and blood cell damage in those who ran for 90 minutes. Suggested dose is a one gram supplement each day. ( I haven’t tried this one, so I have no experience here! The research does NOT state whether teas have the same effect.)
Omega 3 Fatty Acids; Taking a fish oil pill once a day reduces the soreness and inflammation 48 hours after a strength workout. Usually one 1.8 gram capsule is the recommended dosage for muscle soreness and recovery. I do take Fish Oil, but didn’t realize it might have been helping with muscle recovery. That’s just another reason to continue!
One of my favorites is a good old fashioned soak in a bathtub full of Epson Salt. (They are also good on my rose bushes!)
15 Box Jumps (or jumps onto a step or anything elevated)
15 Tricep Dips off of the Box or Step
15 Elevated Lunges. That means put your back leg up on the step and lower yourself down into a lunge. Watch your front knee and make sure it stays over your ankle!
15 Elevated Push Ups. That means your hands are on the ground and your feet are elevated up on the Step
15 Reverse Crunches
30 Second Plank
REPEAT 3 TIMES!
Add 1 minute of Cardio between each set for a great Interval Workout! You can do this workout anytime, anywhere. You can use just your body weight for a great workout or add weights for a tougher one. No excuses!
HAVE YOU DONE YOUR PUSH-UPS? WE ARE AT 25!
What makes you really sore? What’s your favorite muscle soothing trick?