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Fitness Blog

Relieve Sore Muscles With Hydrotherapy

Your New Year’s resolution was to finally get into shape or perhaps to try that new vigorous exercise routine you have been lusting after. Either way all you know is that your muscles ache and the thought of sticking with this new routine is almost too much to bear. But before you quit or give up completely you may just need to try a form of hydrotherapy.

What Is Hydrotherapy?

Hydrotherapy is the use of warm water or rather water at varying warm temperatures that aid in the relaxation and relief of health conditions such as arthritis or poor circulation, and can also be used as a form of sore muscle relief. A hot tub is a great way to enjoy hydrotherapy in the comfort of your home or at the gym should you utilize their hot tub. An important factor to keep in mind when incorporating hydrotherapy into your daily regimen is to make sure that you have a clean bacteria-free environment within your spa or hot tub. Scheduling regular hot tub maintenance will help to maintain accurate chemical levels in your spa while also helping to assure that your hot tub is clean and safe to use on a daily basis. Warm water is a breeding ground for bacteria and if your spa or the facility’s that you are using is not maintained properly you are susceptible to various health concerns. 

Understanding How Sore Muscles Are Created

Once you have a better understanding of how sore muscles are created you may just appreciate your workouts more! First, we have Cellular Respiration, which is when sugars in the body are broken down into a form that your cells can use for energy. Next, we have Anaerobic Respiration which you may recognize as the burn you start to feel when your muscles are fatigued or you are doing an intense workout. This is due to a build-up of lactic acid that your body creates to help prevent harm to overworked muscles. While this means that your muscles are indeed working and that you are on your way to seeing results, it also means that you have a pretty good chance of being extremely sore and stiff. Instead of looking at those sore aching muscles as a reason to stop your new or increased exercise routine look at it as you are making proper gains! 

This is also where hydrotherapy comes in! Warm water helps to promote the movement of muscle repairing metabolics. It also increases blood flow and flexibility while relieving sore muscles and speeding up muscle repair and recovery. Because of these amazing benefits found in the warm swirling waters of your spa or hot tub, it also helps to increase the chances that you will stick to your new exercise routine and hit those New Years’ resolutions that you made for yourself. Lets not also forget that relaxing and enjoying a warm muscle repairing soak in your hot tub is therapeutic for your mind and soul as well. The warm water can help to reduce tension and ease the stress of the day away.

Not sure if you are convinced yet on the benefits of hydrotherapy? Give it a try for yourself for 30 days. Soak in a well maintained and clean hot tub at least 3 days per week and especially after intense workouts and you will undoubtedly see just how great hydrotherapy can be for your sore muscles, mind, body, and spirit! 

Cardio Exercises

9 Best Cardio Exercises You Can Do At Home

There are those days when you don’t feel like going out gymming or working out. But this isn’t a reason to skip your workout. Especially when you can do some of the cardio exercises right at home! So here’s a list of cardio exercises which you can easily include in your home-workout routine. Read on:

  1. Jump rope:
    A couple of minutes over the jump rope is the best you can do to burn off those extra calories. Apart from being a great cardio exercise to do at home, jumping the rope is the perfect warm up to any of your workout sessions.
  2. Jumping jacks:
    This simple exercise we did as little kids (and loved doing it) is one of the best cardio out there. Jumping jacks work on multiple areas in your body at the same time – toning your thighs, laterals, quadriceps and tummy –all at once.
  3. Rollbacks:Rollbacks
    Looking for quick cardio for your core – rollbacks are the best. These not only strengthen your core but also work well when it comes to improving movement coordination.
  4. High Knee march:
    This one will get you pumped up in no time. Make sure your knees reach as high they can and watch how toned your legs will be in a matter of a few weeks.
  5. Cross Jacks:
    Another variant of jumping jacks, the cross jumps are an advanced version of the basic jumping jacks. These Cross Jumps are wonderful fat, and calorie burners and repeatedly performing them will tone up your body in much quicker than the simple jacks!
  6. Spot Jogs:
    A quick spot jog after you wake up is what you need! A simple way to bust off the laziness the morning brings in and also to shrug off that unwanted calories in off-days.
  7. Lunges:
    Different variations of lunges are an excellent option for cardio at home. Look up for videos on YouTube where a lot of professional fitness trainers have listed and practically demonstrated the different types of lunges which target the fat of various body parts.
  8. Skaters:Skaters:
    Perfect for your high abductors muscles and glutes, you can easily include this in your home workout routine. It’s a pretty high-intensity exercise, so a couple of reps would be good enough.
  9. Bench runners:
    Best for your glutes, the bench runners can be easily performed at home. And have the best impact on your glutes, as they simultaneously work on your agility.