Fitness, Health and Wellness

  Whether you're a professional dancer, a dance enthusiast taking a few lessons to improve your technique, or you simply use it as a fun exercise to stay in shape, your overall fitness is vital for enhancing performance and preventing injuries. There are multiple components to physical fitness expected from a dancer, such as muscle strength and flexibility, and it is necessary for dancers to stay fit through exercise. While flexibility helps to increase their range of motion that enables a dancer to achieve the aesthetic of dance, their muscle strength allows them to move with speed and force. Depending on the type of dance you engage in, you may require different exercises that can strengthen the specific muscle groups in use. We have listed 5 dance exercises you can incorporate into your routine to improve your overall fitness for dancing.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. 5 Easy Exercises for Dancers to Stay Fit To ensure dancers are adequately trained to provide longevity for their performance and promote their health, it requires a balanced training approach that combines muscular strength training and flexibility training. Listed below are some of the ideal exercises to improve dancing: Squats Whether you're into hip hop, ballroom, jive or contemporary, strong legs are a requirement for all types of dancers. Squats are one of the strength exercises for dancers as they help improve overall leg strength by targeting your glutes, medius, quadriceps, hamstrings, hip flexors and calves. Squats promote better balance, enabling dancers to jump high and land safely on their feet. And in addition to strengthening your leg and thigh muscles, squats are also helpful in building up your back muscles. Dancers may engage in bodyweight squats or add some weights to make it more challenging. Cardio Stamina is the lifeblood of a dancer. Your stamina determines how long you can perform and how powerful your moves can be. The more stamina you possess, the more effortless and graceful you can be on the dance floor. In order to build up your stamina and to prevent yourself from feeling breathless at the end of a performance, you must engage in cardio. Cardio training allows you to improve your cardiovascular system's function, which in turn helps you move and perform with ease.[1] To improve your cardio, engage in running, swimming or even incorporate a jump rope session for 30 minutes a day. Stretches Dance requires flexibility. And in order to stretch out your muscles without sustaining injuries, they need to be conditioned. A good stretching session is vital to improve flexibility and strengthening. Incorporate a 30-minute session of stretching daily in order to allow your muscles to expand, helping you to twist and contort your body according to the requirements of your dance choreography. Alternatively, you can engage in a Pilates and yoga session too. These are some helpful exercises to improve your muscle strength and endurance, and they also promote joint mobility and flexibility.[2] Push-ups Push-ups are some of the best all-rounded exercises to improve dancing. They help target chest, arms, core, back and upper body strength and are very useful in correcting bad posture. Dancers require great posture in order to deliver graceful movements as needed in ballet as well as other forms of dance. Daily push-ups are instrumental in helping even the most elite dancers achieve great posture. Crunches Core strength is everything to a dancer as it is through your core that you power your limbs for movement. Crunches and sit-ups are the best workouts for your core muscles as they can help with strengthening your hips, abs and arms, thereby enhancing your overall performance. Find out more about strength exercises for dancers here.   Tips for Muscle Recovery for Dancers In order to boost your dance performance and prolong your career whilst avoiding injuries, you should incorporate some of these recovery measures after you wrap up your regular dance routine: Ice it up Use ice packs to reduce swelling in your legs after the session. Especially if your legs hurt after dancing, icing helps your legs to warm down faster and eases any pain that's experienced. Draw a warm bath If your legs hurt after dancing, relax and unwind by soaking your sore muscles in a warm bath. Add in some Epsom salt to encourage muscle relaxation and promote blood circulation. This is a useful technique to achieve muscle recovery for dancers. Elevate your legs Sore legs from dancing are unavoidable due to the strain on the leg muscles. Elevating legs for recovery by propping them up on a stool or a cushion when you're done with your dance routine will help relieve the built-up tension in your muscles. Use a compression tool If your legs hurt after dancing, compression wraps like SPRYNG offer one of the fastest means for recovery from dance. These pneumatic compression devices are designed to promote oxygenation in your leg muscles and provide relief from leg pain with just 15 minutes of use.     [1] https://www.verywellfit.com/dance-fitness-4014009 [2] https://presentingdenver.org/the-commentary-corner/muscular-strength-for-dancers/

Swimming is an excellent form of exercise, and it's a fun leisure activity you can engage in all year round. However, like any other form of workout, you may experience a few frustrating episodes of leg pain and cramps after swimming. There are a number of factors that can be attributed to getting leg pain and cramps after you've finished swimming. From lower legs that are not adequately conditioned, to being dehydrated, there are multiple causes for those dull aches in your leg muscles and the cramping that takes place just after a couple of laps in the pool. If you find yourself constantly wondering 'why do my legs ache after swimming', you've come to the right place as we shall explore some of the leading causes of leg pain post swimming together with what you can do to overcome it. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Why do swimmers get muscle pain? Lack of conditioning One of the main causes of leg pain is the lack of conditioning. If you haven't been exercising for a while, your muscles don't have the endurance they need to keep going for an extended period of time. Hence, the first few times you swim, you'll probably experience some soreness or fatigue in your legs toward the end of the workout. That's normal, as long as it isn't severe enough that you can't swim anymore. Muscle fatigue due to overuse Swimming is a great full-body exercise and a fantastic cardio workout. However, swimming can cause some serious muscle aches and pains in the legs due to overuse and fatigue because of its repetitive nature. Swimmers have a higher risk of developing a condition known as exercise-associated muscle cramps, or EAMC[1] due to constant overuse. Strengthening your muscles and learning when to give them a break is vital in order to prevent overuse injuries. Dehydration Dehydration may cause you to experience leg cramps while swimming because you have not replaced the fluids lost from your body due to sweating during the workout. Dehydration also reduces the amount of oxygen that is able to get around the body, which can cause your muscles to experience fatigue more quickly. Leg muscle tension during swimming Constantly trying to point your toes during kicking may create tension in your calf muscles and lower legs. Persistent tension can lead to cramping and calf pain after swimming.[2] The good news is that you have the power to prevent these issues from happening or keep them from getting worse. Incorporate some of the following measures to alleviate muscle fatigue and avoid getting those achy legs after swimming. How to recover fast after a swim? Stay hydrated - Drink plenty of liquids in order to prevent dehydration. Replacing fluids lost during exercise with fluids containing electrolytes is one way to avoid dehydration from causing leg cramps. Proper warm-up - Make sure to warm up before you start swimming. If you do not warm up your muscles prior to a workout, they are much more likely to suffer from cramps and other injuries during exercise. Adequate stretching - Regular stretching can also help prevent cramping by improving flexibility and preventing tightness (which can lead to cramping). Stretch out your hamstrings by touching your toes while standing up straight. Lean forward from the waist and stretch out your back by touching your hands to the ground in front of you or reaching behind your back. Leg strengthening exercises - It's important to know how to strengthen your legs for swimming. Strong legs are less prone to injury and more capable of handling intense workouts. Squats are great for stronger legs. Squats work your legs and lower back, two areas that often suffer from swimming-related injuries. They also help improve your balance, which is essential for swimmers. To do this exercise, stand with feet hip-width apart and place hands on hips or hold a weight plate across your chest. Slowly bend your knees as if sitting down until the thighs are parallel to the floor. Then return to a standing position. Body conditioning - Swimming is a full-body workout that targets the arms and exercises the shoulders, abs, and legs. If you don't strengthen the rest of your body, you may end up with muscle soreness and pain that can affect your ability to swim comfortably. So, it's important to strengthen your arms and core in addition to your leg muscles before taking on a challenging swim workout. Planking, leg raise and the bridge are ideal strength exercises for swimmers as they help strengthen the arms and the core muscles. Incorporate different forms of therapy: For immediate relief from leg pain after swimming, try icing your legs for about 15 minutes with an ice bag or cold compress. Use a compression device that can improve blood circulation and oxygenation. SPRYNG leg compression wraps are the perfect post-workout recovery tools for active recovery from swimming.[3] These portable and easy to wear recovery tools can help your sore leg muscles alleviate pain as you get on with the rest of your day.   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/ [2] https://pursuitathleticperformance.com/2015/do-your-calves-ever-cramp-when-swimming-heres-why/ [3] https://myswimpro.com/blog/2017/11/10/recovery-for-swimmers-what-you-need-to-know/

Due to the rise in popularity of women’s soccer, it has been shown that more women are taking up the sport and becoming successful. It is vital that soccer players’ have a strong posterior chain to create balance between the front and the back of the body. This balance will not only help lead to improved performance on the field but can also play a major role in helping reduce the likelihood of injury either during a practice or while on the field. This is why we feel it’s useful to understand the importance of strength training for female soccer players. The best soccer players need a combination of speed, agility, and stamina to outlast their opponents on the pitch. It is an absolute must to focus on strength and power while working out so that your body remains strong and powerful.     Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals & get 10% off! Benefits of Strength Training For Female Soccer Players Muscle Mass Maintenance: Endurance and strength training for soccer players builds and maintains muscle mass which in turn signals your muscles to adapt and grow bigger or stronger depending on which muscles you train. Low Impact Cardio: Strength Training Is one of the best forms of Low-Impact Cardio as it focuses on compound movement. These movements involve more than one joint and muscle group and it is recommended that rest between exercises should be minimal. Weight Management: Strength Training is one of the major benefits of strength training for women as it supports weight loss and management and protects bone health.  Strength Training Tips Lunges are a great lower body workout for soccer players because they keep your upper legs strongand build muscle fast. Wall sits strengthen your thighs and quads and they protect the knees from injuries. Pushup are great because they increase upper body strength   Planking strengthens the core and the muscles on the back Sit-upsare great to keep the core strong and engaged   Best Exercises For Soccer Players  The workouts listed below focus on three key areas for soccer players: speed, endurance, and agility, which are three of the most demanding parts of the game.. (i) Speed These drills will help you accelerate more quickly so you can go past the defenders and reach those deep crosses for a spectacular finish.  Single leg squats  Squats are excellent for strengthening essential leg muscular groups like the glutes, hamstrings, and quads. Single-leg squats are a simple collection of leg workouts for soccer players at home that assist improve the power to launch yourself forward while sprinting. Dumbbell bench step-ups  Dumbbell bench step-ups, according to Tony Strudwick, Manchester United's head of health and conditioning, help strengthen the same muscle area that will be used while transitioning from a sprint to a jump for those wonderful set-piece headers. (ii) Weighted Sled Drags  The sled drag puts a lot of strain on your calves, glutes, core, back, and shoulders, which you employ to drive yourself forward. When it comes to acceleration, working these muscles hard has a large payoff because it boosts your power production and ground response forces. Endurance These exercises will help you develop the stamina you'll need to play in long contests. They will also assist you in avoiding the consequences of tiredness before the game is finished. Running Running is beneficial because it forces your body to push itself and strengthens your legs. When your legs are performing the majority of the effort, it also widens your airways, allowing you to breathe in more oxygen, boosting blood flow and providing an extra pump of blood to your legs, not to mention enhancing general circulation while you run.  Burpee Pull-Ups  Burpee pull-ups challenge your body by exercising a variety of muscular groups, including your arms, chest, quadriceps, glutes, and hamstrings. Burpee pull-ups are an excellent way to increase your endurance and fitness. They target a range of muscle groups and are suitable for people of all fitness levels. Lateral Band Walks   Exercises like band walks assist stimulate the glutes, which can help prevent injury and muscle fatigue. They can be done both before and after a game. Agility Great footwork, balance, and the ability to change directions rapidly do not happen by accident: they are the consequence of some focused gym time. Here are some drills to help you improve your technique. Medicine Ball Push-Ups  While push-ups may not be the first thing that springs to mind when thinking of agility, they are essential for strengthening your core. This helps your balance, allowing you to make those quick spins without falling flat on your face in the mud.  Lateral Hurdle Sprints  This drill can help you improve your footwork and avoid injury while jumping. It's also useful for preventing falls. Forward - Backward Sprints   Sprinting backwards and forwards helps you prepare for sudden changes in direction by training your body to move swiftly in any direction. Backward sprints, in particular, aid in the development of muscle memory for when you can't take your gaze away from an oncoming striker. Recovery In Soccer & The Importance of It Sprinting, jumping, shooting, tackling, and physical contact are all part of the game of soccer. Due to the exertion of these tasks, it may cause weariness. Our bodies can repair and prepare for the next training load during recovery. It facilitates our bodies to perform at their optimum. Soccer recovery stretches and an overall recovery period are critical for a player's physical and psychological well-being. Scientific evidence is growing to support the advantages of recuperation following strength exercise, which include (iii): Assists in the clearance of waste products from the muscles, such as lactic acid Returns the body to near resting levels Gets the body ready for the next round of exercise Allows you to continue to operate at high levels May help minimize your injury rate Reduces muscle soreness Click here to learn more about what causes muscle soreness during an exercise and how to relieve muscular ache afterward.   Recovery strategies Mobility work Cool Down Active Recovery With all the above in mind, we can certainly see that strength training is important when playing the game of Soccer. It is also doubly important that recovery be performed and done right as well in order to condition the body to play the sport at a very high level in terms of fitness and skill. Everything aligned and recovery exercises for soccer players in place, you can be sure of your body performing at its best in the game and you feeling great after every game played! Click here to learn more about Active Recovery and how Muscle Recovery Tools Aren't Just For Athletes.    References:   https://www.fitnessfirst.co.uk/inside-track/fitness/the-best-gym-workouts-for-footballers/  https://www.fitnessfirst.co.uk/inside-track/fitness/the-best-gym-workouts-for-footballers/ https://fit4football.co.nz/physical-conditioning/recovery/

There is absolutely no doubt that we have all experienced this. You’re well into your workout and suddenly there is pain building up in your muscles, a pain that you can’t shake. It makes you stop and ask, why? The worst part is that this ruins the pump and adrenaline rush of the workout! The reason that you’re feeling this way is because of the Lactic Acid buildup in your system.   What Is Lactic Acid? Lactic acid is produced in your muscles and builds up during intense exercise. It can lead to painful, sore muscles. Lactic acid is a byproduct of anaerobic metabolism, which is the process that relies on oxygen to turn food into fuel for the body. Lactic acid is not responsible for sore muscles after an intense workout. However, it is responsible for that burning sensation you experience caused by Lactic Acid Cramps while exercising.      What Causes Lactic Acid Buildup? People often experience high levels of the effects of lactic acid in muscles during or following strenuous exercise. This is called exercise-induced or exercise-related hyperlactatemia. "When someone is doing a lot of high-intensity exercises (Sprinting, Powerlifting, Agility training), it leads to a build-up of lactic acid in the muscle, which is then moved into the bloodstream," says Jessica Garay, PhD, RDN, FAND, an assistant professor in the Department of Nutrition and Food Studies at Syracuse University.   Is Lactic Acid Harmful? Contrary to popular belief, lactic acid although prevalent in the body, is rather harmless and tends to mind its own business so to speak. Even though the levels of lactic acid might increase during a particularly intense workout, it always returns to its normal measure once we decide to rest it out. Although innocent, lactic acid is often blamed for the end result of muscle soreness post workout when in actuality, this is more likely to be caused by Delayed Onset Muscle Soreness otherwise known as DOMS.  "Lactic acid buildup is not the cause of DOMS, though it may simultaneously occur within the same workout that ultimately produces DOMS," says Garay. To read more about DOMS, check out our guide to DOMS: Definition, Causes, Recovery & Prevention.     Effects of Lactic Acid Buildup In Muscles?  The Symptoms of Lactic Acid buildup may include any of the following (2): Nausea  Vomiting  Weakness  Muscle soreness or cramping  Burning sensation in the muscles  Rapid or shallow breathing  Shortness of breath  Numbness  Tingling  Yellowing of the skin or eyes    How To Get Rid of A Lactic Acid Buildup During Exercise?  Active Recovery Active recovery is a definite plus for your body as it helps reduce any soreness or stiffness in the body not to mention any possible inflammation or swelling caused by an intense workout. Active recovery also promotes an increase of blood flow around the body and can aid in the fast clearing up of any lactic acid that builds during a workout. While there are a lot of active recovery and muscle recovery tools, these are now available for everyone and not just professional athlete. Read more. Mid-Workout Massage A massage in between workouts will aid in pushing the lactic acid out of your muscles and help ease any uncomfortable symptoms. Heating Pads & Ice Packs Heating pads increase blood flow because it opens up blood vessels. Going from icing to heating reduces the lactic acid in the legs and the overall muscle pain after exercising. Applying ice for 20 minutes followed by heat for 20 minutes may be an effective regimen to help address muscle soreness following activity," says Christopher Hogrefe, MD, FACEP, sports medicine and emergency medicine specialist at Northwestern Memorial Hospital (3). Active Compression SPRYNG™ is an affordable, untethered, pneumatic compression wrap that through a patent pending wavetec™ compression pattern, functions as an active muscle recovery tool to aid in the reduction and recovery of the lactic acid buildup in the body after an intense or heavy workout.   How Do You Prevent Lactic Acid Buildup? Stay Hydrated Lactic acid is water-soluble, so the more hydrated you are, the less likely you are to feel a burn while you work out and cause lactic acid build up. Drink 8 to 16 oz. (236.6 ml to 473 ml) of water before you work out, then drink 8 oz. (236.6 ml) of water for every 20 minutes you work out. It is important to be constantly hydrated during a workout because hydration helps: Replenish any fluids that you lose when working out Rid your body of lactic acid Allow nutrients to create energy Relieve sore muscles Prevent muscle cramps Keep your body performing at optimal levels    A Stretch A Day Keeps The Lactic Acid At Bay Stretching or warming up before a workout helps the muscles relax and improves the circulation of blood to the muscles which relieves tension allowing for more flexibility when working out. This process reduces the amount of lactic acid that is produced overall and can also help get rid of any remaining lactic acid in the muscles from a prior workout or activity.   Breathe In, Breathe Out A good practice of breathing techniques such as breathing in through your nose and out through your mouth at an even and set pace will help in the delivery of added oxygen to the muscles. The extra oxygen slows down the process of lactic acid production significantly and releases any prior buildup of said lactic acid.   Diet Increasing the intake of magnesium Food rich in magnesium include nuts, legumes, and leafy greens. Taking a magnesium flake or Epsom salt bath is another way to absorb magnesium. It can also help to promote relaxation, boost energy levels, and relieve soreness   Foods with B vitamins  Leafy green vegetables, cereals, peas and beans, along with protein-rich foods such as fish, beef, poultry, eggs and dairy products  Food rich in fatty acids  Food that is rich in fatty acids such as fresh water salmon, walnuts, and corn oil help to reduce any inflammation in the body which actively lessens muscle soreness that is felt after a heavy workout. Fatty Acids also aid in quick recovery which means that you can get back into a workout faster and stronger. We have learnt that the buildup of lactic acid in muscles is not the most pleasant in terms of feeling especially when it occurs in the midst of a workout or run. However, even though there are no adverse side effects to the buildup it is unpleasant should it happen at all. It is important to take the steps and the precautions mentioned above to prevent or slow down the buildup of lactic acid so that you can carry on with your workout for longer and feel better. References:   http://read/https_www.insider.com/?url=https%3A%2F%2Fwww.insider.com%2Flactic-acid  https://www.healthline.com/health/how-to-get-rid-of-lactic-acid#hydration https://www.menshealth.com/health/g22638706/sore-muscle-recovery/  

At some point, you will need to make changes to your workout routine. Changing workout routine benefits include:  Avoiding a plateau in performance and results   Avoiding change may lead to a plateau in workout performance. When you do the same exercises all the time, your body gets used to the stress of the workout and becomes efficient. This may sound good, but this means that your body will not get stronger. It also means that you will burn fewer calories even though you’re doing the same exercises, meaning that you may reach a weight-loss plateau.1   Preventing boredom  Doing the same workout for too long can also lead to boredom. This may lead to you missing workouts or quitting altogether, thus delaying or preventing progress. Even if you are a very disciplined person who never skips a workout, boredom from doing the same workout all the time is something to look out for because it makes workouts less enjoyable.   Preventing overuse injuries  Change is also needed to prevent overuse injuries(2). When you do the same repetitive motions, such as running, you may experience repetitive stress injury. You need to change your exercises to allow overused muscles and joints time to recover. Exercising with damaged muscles and joints can lead to injuries and a decline in workout performance and progress.     Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. When to change workout routine?  Though it is recommended to change your workout routine to maintain and/or improve progress, changing your workout routine too often can be counterproductive. After all, progress is made through consistency over a sufficient period of time.   Here are four main signs it’s time to make some changes to your workouts you need to be aware of:   You are not seeing results   You are losing interest in your workouts   Your workouts do not feel challenging anymore   You are always sore and hurt after workouts    How to switch up workout routine  There are many ways you can change up your workout routine such as:  1. Increasing frequency: for instance, you can increase your workout routine from 2 or 3 times a week to 4 or 5 times a week.   2. Increase intensity: you can increase the intensity of your workouts by adding weights, increasing reps, or taking less time to rest between sets   3. Change exercises: instead of doing the same exercise all the time, you can try a different exercise that works the same muscles. For example, you can do push-ups instead of crunches or burpees instead of jumping jacks.   4. Change your workout days: you can change the order of your workout days, like having a leg day before a HIIT workout day, for example.     Importance of recovery after workout  When planning your workout routine, be sure to include regular recovery days.   When you exercise, microscopic tears form in your muscle tissues. This could explain why, with each leg day, for example, you may be asking yourself the same question: why do my legs hurt when I exercise? This is why recovery days are important- it allows time for your muscles to repair and recover after workouts. Exercising with damaged or weak muscles is a bad idea as it can increase your risk of injury as well as reducing your performance.   Not only that, but recovery methods can also be sport-specific. Check out tips' footballers, snowboarders, and skiers. But wait, there’s more. Recovery isn’t just important post-workout or sports practice. Ever taken a long walk and found that your legs hurt afterward? Find out how to soothe the pain away from the comfort of your home.   Leg muscle recovery  In addition to taking a rest day, you can also use compression devices like SPRYNG to alleviate leg pain after exercise. Using SPRYNG is the best way to recover from leg day as SPRYNG helps increase blood circulation to the legs. Increased blood circulation is important because it allows muscles to repair faster and reduces inflammation. To learn more about SPRYNG, The Science of SPRYNG™ (spryngme.com)    (1) Getting past a weight-loss plateau - Mayo Clinic  (2) How to avoid overuse injuries – Mayo Clinic News Network     

Should you work out every day? There's no universal answer, but most people who work out regularly find that it's a good idea to do so. Why? First, it makes you feel better. A regular workout can improve your mood and energy levels. Second, working out is one of the best things you can do for your health. It reduces stress, strengthens your muscles, and improves your digestion. As such, proper exercise routines are vital to staying motivated and staying in shape. But if you find yourself wondering 'if you should work out every day', or better yet, 'can you work out every day?' then the following text would give you some insight.   What happens if you work out every day? Working out every day has many benefits. Yet, at the same time, there are downsides to it. Let us have a look at each of them in more detail:   Benefits of working out every day  Engaging in full-body exercises every day benefits your entire body. The benefits of cardio every day ranges from improved heart health, lowered blood pressure (especially if you have hypertension) and generally helps remove stress from your system. In addition, increases in muscle strength and mass alongside enhanced muscle tone are some of the benefits of going to the gym every day.  Additionally, working out gives you excellent mental health benefits. Studies show that physical activity leads to positive changes in the brain[1] and body that make you feel happier, healthier, and more energized. When you exercise, chemicals in your body change and become more efficient at using fats and carbohydrates as energy. This makes it easier for you to stay focused on your day job or other goals when you're feeling tired or sluggish. After a complete workout, your body releases dopamine - the same chemical that gets you pumped after a big win. And if you're exercising regularly, your body learns how to manage fatigue much more effectively - leading to less sleeplessness and a more productive day.   Signs and dangers of over-exercising Exercising brings a sense of enjoyment and well-being to many people. However, there are disadvantages of exercising every day that most people aren't aware of. Why is over-exercising terrible, you may ask? Over-exercising can negatively affect your health and give you health problems such as heart disease or stroke.  In addition, overtraining can cause your muscles to become tighter and more brittle, making them more prone to injuries such as strains or tears. When this occurs, you’ll be needing professional help to overcome it. If your muscles aren't hurting excessively and you don't have any sign of infection or inflammation, the chances are that you are overtraining. The first thing to look at when feeling unwell after a workout is whether you're using good form. Suppose you're pushing yourself too hard or missing critical steps in your training. In that case, it's time to rethink your program and re-evaluate which exercises and exercise-related activities are making you sore. Most non-specialists have no idea what the signs of over-exercising are – and how dangerous it can be. Most gym-goers think it's up to them to spot when they're overdoing it or that if they do any damage, they'll pull themselves back in line. Knowing the warning signs can help you recognize overtraining and avoid harmful consequences, such as an increase in injuries or an inability to maintain a healthy weight. When you recognize the tell-tale symptoms of overworking out, it's time to take action before it's too late. The first step is to stop exercising. Every time you put on the gym clothes or get out of bed, give yourself an hour to get ready. Make sure that you stretch and do the recommended exercises to warm up your muscles prior to the workout to avoid any potential injuries.   Why do muscles get sore after workouts? If you've ever felt sore after a workout or are constantly wondering, "why do my legs hurt when I exercise" even after you've done the required warm-up and warm downs and given your body all the nutrients it needs, you are not alone. Sore legs after a workout are a common occurrence. This is a sign that your body is recovering from a rigorous workout routine. A variety of factors cause muscle soreness after exercise. Factors such as a previous injury or an inflammation of the muscle can contribute to muscle soreness after exercise. Other factors may be linked to the training itself or the post-exercise recovery period. Sore muscles are more likely to be associated with regular physical activity or strenuous activity that takes place three times a week or more frequently. But if experiencing such sore muscles constantly is a problem for you, there are ways and means to combat the soreness and help relieve leg muscle pain after a workout.   Why is it important to have rest days between workouts? The importance of rest days for muscle growth is highly underrated in the fitness industry. If you go above and beyond what is considered safe for your body, it will take longer for your gains to manifest. This is why you *must* allow yourself at least a couple of days off per week to let your body rest and recover before pushing yourself again. Many beginners struggle with overtraining and burning out after completing a solid workout routine as they're unaware of the importance of rest after workouts. By allowing yourself at least two days off per week, you will ensure that you aren't overtraining and losing muscle during an effort that could prove beneficial for your overall fitness level and success. For some, the idea of taking time off to rest isn't worth considering. They're used to being on top of their game all the time. But if you want to get in shape without adding stress to your system, it may be time to consider taking a day or two off from lifting weights or performing other physical activities.   How often should you work out? One of the most common questions asked by people who want to get in shape is how many times a week should you exercise. Around the world, people exercise as part of their routine to stay fit and trim. There are two main reasons why people exercise: to maintain or gain health benefits from being physically active and to decrease the risk of getting a disease such as cardiovascular disease (CVD) or chronic conditions such as hypertension. For example, many people will engage in regular exercise to control their blood pressure. However, many people also do exercise for reasons other than CVD or chronic conditions. So, it's essential to know how many times a week you should exercise and how many rest days per week you should allocate. To get in shape, you need to hit the gym (or engage in your home workout routine) multiple times a week. It doesn't matter if you work out in the morning or afternoon. The key is hitting the gym at the right time of day and having the right equipment at your disposal. If you require an exercise routine for your busy lifestyle, consider trying out HIIT. High-Intensity Interval Training allows you to alternate between intense exercises and more moderate ones with short interval periods in between that enable you to pack in a well-rounded workout routine into a 10 to 30-minute session[2]. According to research from the University of Connecticut, adults who engage in regular to moderate exercise throughout the week, report better physical health and fewer psychological problems than those who don't engage in training at all[3]. However, the opposite can also happen when you feel overwhelmed by routine activities and lack direction. You may start to burn out and find it harder and harder to get inspired to work out again. If this happens, it's time to take a break from the gym. Instead of working out every day for a set number of hours, break up your workout plan into two or three short-term workouts per week. This activity schedule should strengthen your body's resistance to pain and improve your overall fitness level without exhausting yourself too quickly. All in all, there is no one size fits all module for working out. How long you should work out a day to how many times a day you should work out and how much rest between workouts should be allocated are all dependent of the individual. The key is to pay close attention to your body to find out what it needs and when it needs it so that you can individualize your workout routine to suit your requirements. If you follow the proper exercise regimen, you can burn fat, build muscle, and improve your energy levels. Exercise takes time and commitment.   Methods of muscle recovery If you consider any type of exercise, even a something simple as walking, the body uses a large amount of energy. Additionally, if you engage in strenuous workout regimes, your muscles can also get damaged from excessive straining during the workout This is why it's important to take reasonable steps to help yourself recover from a workout. Imagine if you could heal your muscles instantly with the simplest of home remedies. Research has shown that 30 minutes of intense activity can temporarily increase the blood flow to your muscles and promote cell regeneration[4]. And it just so happens that the recovery time varies with each exercise and the individual. But on average most people will require a few days at least, for the body to reach muscle soreness recovery. It is essential to engage in recovery methods after a workout to speed up your body's recovery process. Hydration and nutrition Some of the best muscle recovery methods commence immediately after training[5], and it starts with proper hydration and nutrition. The first thing you should do after a workout is to drink water. Consuming about 8 ounces of water within the first 30 minutes of your workout is the recommended amount[6]. This will help your body replenish salts and minerals that are lost through sweating. In addition, ensure you consume sufficient proteins for muscle repair, carbohydrates to replenish the lost glycogen stores and fresh vegetables and fruits to provide essential vitamins and micronutrients that enable fast recovery of your body. Stretches and massages Adequate stretching and massages should be utilized to help your muscles relieve built-up lactic acids that can generate pain and soreness post-workout. Use muscle recovery tools Other popular methods used in active muscle recovery and DOMS (Delayed-onset Muscle Soreness) include compression garments, cryotherapy, and water immersion therapy. The proper use of these methods can be beneficial in reducing muscle pain after a gym session.   How muscle recovery tools can benefit you If you're wondering how to speed up muscle recovery after a strenuous workout, compression devices are some of the best tools for muscle recovery available in the market. The purpose of compression is to reduce swelling and secondary tissue damage[7] , and in doing so, it promotes quick muscle recovery. Additionally, introducing new blood cells into a region to flush out built-up lactic acids and encourage muscle recovery are other benefits of leg compression therapy. One of the fastest ways to recover from sore muscles is through the use of Spryng compression wraps, which are specialized muscle recovery tools that serve as a better alternative to compression socks. This portable and sleek device offers multiple compression therapy benefits such as pain relief, fast recovery and improved performance all within a mere 15 minutes of use time. Research indicates that after just one exercise session, those who use muscle healing products report experiencing faster muscle recovery. Scientifically proven to increase blood flow to muscles, compression devices provide an excellent alternative to prescription drugs commonly used for muscle pain and treatments with their many side effects. Other measures of post workout treatments such as massages are costly and time-consuming when needed regularly[8].  Hence, if you're looking to recover sore legs fast, a pair of compression wraps are ideal tools to have at hand at all times. Regardless of how often you work out or the requirements of your individualized workout plan, devices such as Spryng can promote fast recovery to help you and your workout routine stay on track and achieve your ultimate body goals.   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/ [2] https://spoonuniversity.com/lifestyle/if-you-think-youre-too-busy-to-workout-try-hiit [3] https://www.acsm.org/docs/default-source/files-for-resource-library/updating_acsm_s_recommendations_for_exercise-28-(1).pdf?sfvrsn=3aa47c01_4 [4] https://www.nebh.org/blog/how-does-exercise-affect-your-heart-and-what-are-the-benefits/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ [6] https://familydoctor.org/athletes-the-importance-of-good-hydration/ [7] https://www.recoveryforathletes.com/pages/benefits-of-compression-therapy-for-athletes [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/