Fitness, Health and Wellness

Training goals are so rewarding, and when you see the results in form, it's hard to think of giving yourself a break. You've worked hard to find the rhythm of working out daily and are proud to say it's now part of your daily routine. The thought of undoing a habit you've worked on so hard to instil, just so that you can have a rest day, is unnerving. Do you even need rest days? Given that so much of life today feels chaotic and overwhelming, exercise is a much-needed distraction, a grounding stress relief and a controllable piece of reality. Hence you may be wondering whether you should take a day off from working out. However, you've been sensing something is different about your body. You've noticed subtle signs of fatigue you've brushed off. You've experienced a few sleepless nights here and there; so you caffeine it up during the day to get through., Now you're beginning to notice that your regular exercises seem harder than they used to be.   Is it possible that you're overtraining? Overtraining occurs when your body is exposed to more training stress than it can possibly recover from. If the body is not exposed to the rest it needs, the overtraining syndrome can occur. This can lead to more severe conditions that would result in you taking months to recover. If you are involved in training or fitness in any form or capacity, you are likely to experience signs and symptoms of overtraining. Effects of overtraining such as fatigue, increased hunger and the lack of progress can make people anxious[1]. This is where rest days come into play. A rest day allows muscles to replenish the body's energy stores, reduce muscle fatigue and prepare muscles for the next workout. During a rest day, cells called fibroblasts repair and build muscle tissue. On rest days, the body has the chance to remove excess lactate from the muscles[2]. Hence, rest days are crucial for those who work out regularly to combat the effects of overtraining. How can you tell if you should take a rest day? And how many rest days should you take? These are all valid questions. How often you should take a rest day depends on the severity of your condition. It is safe to assume 24 to 48 hours is sufficient to recover from regular workouts. As for the effects of overtraining on the body, there are a few signs and symptoms that you should look out for when routinely working out. Your body always sends you messages when it requires something. You have to watch out for those subtle signs when they appear.   Signs you need a rest day from working out  You feel tired and sore all over While it is normal to feel tired after exercise, fatigue occurs when the body has not fully recovered from your training. How long do muscles take to recover after a training session? Research suggests that muscle soreness peaks two days after exercise. Hence, a rest period of at least 48 hours is optimal for recovery and injury prevention, at least in competitive athletes, according to studies[3].   You're exhausted even after sleeping 8 hours a night Sit back and lay off the workouts for a day or two if you know that you are getting enough sleep but still feel exhausted. Give your muscles and your body a break to recuperate. Perhaps rethink your workout strategy and try a rest day and a good night's sleep before doing another training session[4].   You feel overwhelmed and stressed Maybe you're not looking forward to your training session. Just the thought of exerting more energy after the hectic workday you've experienced may be debilitating to your mind and body. This is a clear sign of being stressed and overwhelmed. If this is the case, it may be good to take some time for yourself to rest and unwind.   Your progress has come to a halt You notice that even though you've been pushing your limits, your progress seems to have slowed down. You know you are eating right and training with an expert, so what might be holding you back? Well, your body has likely been exposed to more training than it can cope with, so a rest day is what it needs to return to optimal condition.   You're unusually irritable Your body is exhausted after too many workouts, and you may notice that you are cranky. It is because your body is in a catabolic state, which means it is wasted. You're losing the body mass and muscle you've worked so hard to gain. Ensure you give your body and mind sufficient time for relaxation if this is the case.    How to speed up muscle recovery While it is essential to take a rest day, there are things you can do to help your sore and strained muscles to recover faster. Taking a relaxing massage would be ideal after a strenuous workout to ease up all those knots in your body. Better yet, using a muscle recovery tool like SPRYNG provides compression therapy for your sore muscles and improves blood circulation in your tired and strained leg to help you recover faster while at the comforts of your own home. The portable and easy to use device only requires 15 minutes to provide you significant relief from your strenuous workout. Nobody trains the same way, and no one reacts the same way to overtraining. So, you have to pay attention to different signs and symptoms your body gives out as a call for help. If your body feels fatigued, give it adequate rest and nutrients to recover. If your muscles feel strained, use techniques such as massages and leg compression therapy and if you want to reach your ultimate fitness levels, make sure your body is in its optimal condition.    [1] https://coconutsandkettlebells.com/signs-of-overtraining/ [2] https://www.medicalnewstoday.com/articles/rest-day [3] https://www.active.com/fitness/articles/how-many-rest-days-do-you-need [4] https://www.runtastic.com/blog/en/6-signs-find-rest-day/

We’ve all experienced foot cramping -  that excruciating pain in the foot that hits you out of nowhere. It’s a condition that causes you to feel like you will collapse if you lower your heels on a flat surface. Cramping is a sensation that generates pain in the muscles and causes you to rise from bed or move around in uncomfortable ways. Muscle cramps in your feet at night is a common occurrence among most adults. It can be caused by poor orthodontics, footwear, bad posture and even extreme sedentary lifestyles. Let us look at the causes of painful foot cramps at night in more detail to understand this phenomenon better.   Causes of foot cramps at night There are a variety of reasons for getting foot cramps at night. The type of footwear you are wearing, the bed you are in, the position of your body weight are all things that can cause cramping. Injuries or illnesses can also cause some foot pain at night[1]. In some cases, foot problems can be due to overuse and improper foot care. Improper foot care can include wearing uncomfortable shoes, sneakers with complex lacing methods etc. These can all contribute to foot cramping. Other common causes of foot cramps include hormonal imbalances, an overactive thyroid, or dehydration. Some symptoms may be anxiety-related, while others may be the tired body feeling itself out after a long day[2]. Listed below are a few of the most common causes of night-time foot cramping. Inappropriate footwear & muscle strain during the day Foot cramping is a common problem for people who have professions where they must stay in constant motion (waitresses, doctors and nurses, for example). It can be caused by several different factors, such as tight and uncomfortable shoes or poor posture. The best way to avoid this would be to try other shoe brands and styles until you find one that fits comfortably without causing you any discomfort. It is also important to wear shoes with the correct arch support for your feet. Inactivity In contrast to overexertion, long periods of inactivity can also lead to cramping feet. The current remote work atmosphere most likely has you working from the comforts of your couch all day, leading to a highly sedentary lifestyle. Sitting for long periods coupled with bad posture can exert pressure on your nerves and inhibit the blood flow to the lower parts of your body. Additionally, even your sleeping position can contribute to foot cramping due to cutting off the circulation in your feet. Most people find that incorporating different sleeping positions provide relief from pain during sleep. Dehydration Dehydration is a common cause of foot cramps at night. Maybe you're overtraining during the day, leading to a lot of water and electrolyte loss. Perhaps it's the hot summer that's making you sweat excessively, leading to dehydration. The low fluid levels in your blood make your muscles more susceptible to cramps and muscle spasms. If dehydration is the cause, prevention is the key to avoiding these annoying bouts of muscle pain. A sure way to prevent foot cramps at night is to drink plenty of water, eat nutritious meals and take care of your muscles by not overworking them, especially during the hot weather[3]. Nutrient deficiency Foot cramps at night can also be a sign of other problems like hyponatremia (when your blood becomes too sodium depleted). Other factors contributing to cramping include deficiencies in vitamin B compounds, folate, thiamine, magnesium and potassium. Whenever you find yourself sluggish or lightheaded, try increasing the amount of potassium in your body by eating raw potatoes or fruits such as bananas and strawberries. Do not overdo supplements as they can lead to more harm than good. Instead, if you suspect a nutrient deficiency, it may be better to consult a nutritionist that can provide accurate guidance.   How to treat foot cramps at night Although they aren't too severe, foot cramping is painful and annoying. But the good news is that there are several treatments for cramps in the feet that do not require a doctor's attention or any form of special training. Let us look at a few treatment methods you can try at home to relieve pain from foot cramps.   Soothe your muscles by stretching them out Do some stretches to ease the pain in your feet. You may notice that your foot contracts when cramping. You may have to forcibly stretch it out by pressing down on the big toe and flexing your foot to relieve the pain. If you do this right at the onset of the cramp, you can stop the foot cramps immediately.   Hydrate your body Drink some water or an electrolyte solution if you sense your cramp is due to dehydration and loss of nutrients. Keeping well hydrated can prevent those late-night foot cramps from happening.   Wear compression socks Wearing compression socks at night can help increase the blood circulation in your legs, thereby prevent cramping caused by poor posture and nerve constraints.   Use SPRYNG active compression devices Wrap up the SPRYNG active compression devices on your legs and rest for a few minutes. The device can improve blood circulation in your feet and legs within minutes, leading to increased oxygenation and relaxation of your muscles. In addition to preventing those foot cramps at night, it can further help relieve muscle pain that occurs due to overexertion during the day. Using this device for just 15 minutes before bed while you conduct your usual night-time routine can make a world of difference to your cramping feet at night.   [1] https://www.healthline.com/health/foot-cramps-at-night#takeaway [2] https://www.medicalnewstoday.com/articles/324840#causes [3] https://www.everydayhealth.com/news/unusual-signs-of-dehydration/

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     

Some of us spend a significant amount of time driving. If you have a profession that demands a lot of driving specially cross state with limited stops, you are well aware of the drawbacks of driving. This includes thigh and lower back stiffness, aches, and leg pain after driving long distance. Fortunately, there are techniques to treat and avoid discomfort and recovery from leg pain after driving.  Why Do Your Legs Hurt After Driving? Numbness and pain can be caused by sitting incorrectly on a chair or by something pressing against those nerves for an extended period of time. As your legs are doing all the work regulating the brakes, clutch and accelerator while driving around, it cause discomfort and severe right leg pain while driving. What About Knee Pain After Driving? So, your knee hurts after driving? Knee pain after a long car ride is also a probable side effect as your knee is held at a precise angle, generating stress in the muscles surrounding it. Leg discomfort comes when your back and legs' nerves are pinched or crushed for an extended period of time. This is especially frequent in people who spend a lot of time behind the wheel as it can cause the cartilage beneath the knee caps to deteriorate over time. However, in other circumstances,  the fact that your knee hurts while driving could be related to other factors, such as unrelated accidents or simply aging. However, if your knee hurts while driving, it could be related to other factors, such as unrelated accidents or simply aging. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF SPRYNG! Common Symptoms Of Calf Pain While Driving Numbness, tingling, or your foot falling asleep are the most prevalent symptoms of calf pain when driving. It is also associated with aches and stiffness. Knee stiffness and discomfort are the worst, especially if they persist despite stretching and moving around. It can seem like there's a balloon in there, steadily growing and creating a lot of pain.  What Causes Leg Cramps While Driving?  Long rides or constant depressing of the brake, accelerator, and clutch might cause muscle cramps. Sitting in the same position for long periods of time can also result in poor blood circulation. After a given period of time, the nerves and muscles in the thigh encounter excessive pressure and begin to hurt. Read on to find out causes of sore legs after driving. 1. Uncomfortable seating posture When it comes to leg pain from driving, sitting posture is of utmost importance. Even the cramps and muscular pulls in the car are caused by bad posture. To avoid such issues, one should constantly ensure that the seats are correctly balanced and use a form of support if needed. 2. Incorrectly placed backrest The adjustable seats' backrest is also a crucial component. When adapting seats to the steering wheel and foot pedals, the backrest position should always be taken into consideration. Comfort is a big factor when sitting in the same position for long periods of time and an incorrectly positioned backrest will disrupt the overall comfort. 3. Keeping your wallet in your rear pocket Keeping your wallet in your back pocket while driving is also a common cause of   lower leg pain while driving . When driving for long periods of time, never place your wallet in your back pocket. It not only makes driving unpleasant, but it also impacts your posture. How To Avoid Leg Pain While Driving  The great news is that, there are a number of simple and low-cost options on how to prevent leg pain while driving. Calf pain after driving and hamstring pain while driving can be alleviated with simple items such as wedge cushions and mesh back support systems, which you can purchase online and put on your vehicle seats. These will relieve leg discomfort by providing additional support to your lower back and hips, preventing the delicate and finicky nerves from being pinched and above all, answering the question of how to get rid of leg pain? 1. Wedge Cushions Wedge Cushions are an excellent choice because they are both comfortable and soft, while still providing the required support for your hips during long distance drives. Wedge cushions assist by providing a cushion between your legs' nerves and the seat underneath you. This reduces the amount of compression they experience resulting in reduced left leg pain after driving long distance. 2. Taking Breaks Another effective way to reduce left leg pain while driving is to take breaks during long road journeys. You can stroll around and stretch your legs while obtaining gas or stopping at a rest stop along the road.   3. Wear Loose Fitting Clothes When you sit, tight-fitting garments put excessive strain on your thighs, and some jeans can even put extra strain on your knees. So, loose clothing is still the way to go to get rid of that extra component and reduce the pressure on your legs while you're sitting.   4. Pre-Drive Stretching Another way on how to avoid left leg pain while driving long distances is to stretch before the drive. This allows the muscles to prepare for the lengthy period of strain to come. Pre-drive stretching will work in the same manner as a pre-workout warmup.   5. Mesh Back Support Systems These support devices can also aid in the relief of leg and lower back discomfort. They give additional back support, which might help to relieve nerve pressure caused by extended sitting.    6. Muscle Recovery Tools   Spryng is the ideal alternative if you're hunting for a muscle recovery tool that relieves aches and stiffness while also improving circulation. The best part about SPRYNG is that you can use it while you drive. It will improve circulation in your lower extremities thereby reducing leg pain.     Click here for more information and solutions that can help you on your next journey. Your journeys will be lot more enjoyable if you can avoid lower back and leg pain while driving. If you enjoy traveling around and going on excursions but despise the aches and pains that come with sitting motionless for long periods of time, try these tips and see what a difference they can make. It might even answer your question of how do I stop my knees from hurting when I drive.   References:  https://www.pretected.com/auto-insurance/buyer-guide/how-to-prevent-leg-pain-while-driving-tips-for-travelers https://www.easyposturebrands.com/blogs/articles-1/8-ways-to-stop-right-leg-pain-while-driving

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/