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Health & Fit: This Trainer-Approved Trick Is Key for Maxing Out the Benefits of Any Workout

How to Find Relief If Your Muscles Are Sore After a Workout

  How to Find Relief If Your Muscles Are Sore After a Workout Try these expert-approved strategies to ease the dreaded DOMS.To boost muscle recovery, it helps to understand what’s causing that post-exercise discomfort, which experts refer to as delayed onset muscle soreness (DOMS). Then, you can focus on how to find relief and even adjust your recovery habits to try and prevent the soreness from developing after future workouts—so you can get back to moving when and how you want to without too much downtime. Here’s what you need to know about DOMS and crushing your workouts without feeling a major burn a day or two later.

Let's face it: When it comes to workouts, most of us are serial first-daters. You try that new viral TikTok treadmill workout or AMRAP workout, then move on to greener pastures (er, other viral workouts). But one thing that we learned from Well+Good Renew Year Movement trainer, Tara Nicolas, is that there are numerous reasons why you should repeat workouts for your body and mind.

In her month-long workout plan (which you can access for free right here, by the way), Nicolas showed us that going back for seconds on the same exercise routine allows you to achieve a level of comfort and familiarity in that movement pattern that's multi-beneficial. In other words, completing a workout twice over—or more—will help you nail your form. "The first time you do a workout, you're just trying to understand what's being asked of you," said Nicolas. "When you repeat it, you get to feel more confident because of muscle memory. By this point, you and the workout will basically be old friends, so see if you can focus on your form and take a moment to congratulate yourself for learning something new."

I tried Will Smith's new workout series — and it's perfect for beginners

  I tried Will Smith's new workout series — and it's perfect for beginners Will Smith teamed up with Fitbit to create StrongWill — a collection of six workouts that are all under 20 minutes.Instead, he’s been focused on his health journey, both physical and mental, with a memoir hitting shelves next week and a new YouTube series, "Best Shape of My Life," documenting his journey to lose 20 pounds in 20 weeks.

If the term "muscle memory" is new to your workout vocab, it refers to the fact that your brain and muscles are in constant communication. The more you try a movement, the more your brain will commit that movement to memory. "Neural pathways move from the brain through the spinal cord and out into your arms and legs. Your muscles learn how to coordinate tasks better over time so that it almost becomes subconscious," David Geier, DO, orthopedic surgeon and sports medicine specialist, previously told Well+Good. "You're going to make a pretty rapid improvement at first—not just from your muscles getting bigger, but because you have neurons going to those muscles to learn a new movement, and the process allows your body to adapt to this new stress." Cool, right?

This Jump Rope Workout for Beginners Will Leave Your Entire Body Burning

  This Jump Rope Workout for Beginners Will Leave Your Entire Body Burning Devised by celeb trainer Kira Stokes, this jump rope workout for beginners features a killer blend of cardio and strength training. But to certified personal trainer Kira Stokes, who recently launched her own jump rope workouts for beginners, intermediates, and pros on her KSFIT app, a jump rope isn't just a toy — it's a compact, budget-friendly piece of equipment that offers both mind and body benefits for folks of all fitness levels. "Jumping rope isn't just a straight cardiovascular workout," she explains. "It works your arms, shoulders, legs, and core.

This type of thinking is also why you'll see people sticking with the same strength training splits for six to eight weeks at a time before switching things up: It gives your body a chance to get to know the movement patterns. And as time goes by, you'll naturally start to notice that you can up the weight and/or reps, which is so satisfying.

"The first time you do a workout, you’re just trying to understand what’s being asked of you." - Tara Nicolas

While, yes, this increased confidence and familiarity with a workout bodes well for your physical health, Nicolas points out that it's also great for your self-esteem. While a core workout or upper body burnout may feel challenging and disheartening at first, you'll feel so much confidence when you try it again and realize that you now know the ins and outs of a bicycle crunch. So next time you take a new workout out on the town, consider following up for a second date.

Level-Up with This One-Month Workout Routine for Beginners from Sweat x Shape

  Level-Up with This One-Month Workout Routine for Beginners from Sweat x Shape Up the ante each week with a new progression for every workout. The idea is to push your limits safely, and effectively so you continue to improve — and always have fun!Whether your go-to workouts are starting to feel stale or you can't seem to find your way out of a fitness slump, everyone feels like a beginner from time to time. Not only is that natural, as no fitness or wellness journey is linear, but taking on a beginner mentality allows you to become a student of exercise again — learning new techniques, perfecting form, and testing boundaries.

Check out Nicolas' 13-minute upper body and core workout—and don't forget to try it twice:

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Craving Sugar? A Dietitian Says You May Need More of This Surprising Nutrient .
When you suddenly need a sugar fix, that urge might feel like it has a hold on you. To help manage sugar cravings, a registered dietitian suggests you may simply need more of this healthy basic in your diet. The post Craving Sugar? A Dietitian Says You May Need More of This Surprising Nutrient appeared first on The Healthy.

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