ACHIEVE! Things you should know and how to recover. WHAT YOU NEED TO KNOW!

Warming up for exercise has always been number one to ensuring that aching muscles before a workout won't prevent you from working out but there is more you should know.

Pain and recovery are great partners, pain tells you you haven't recovered and need to recover fast. Recovery means you will have time off and you'll get more time off when your muscles are painful. You should jog swim or cycle the day after a workout. To prevent injury it is right to, even with painful muscles the process of slowly pumping blood around the muscles during low intensity exercise for 30 minutes the day after a painful workout is something you should do.

Pain is a sign that you have not fully recovered, use ice every four hours for 30 minutes not directly ice to skin but wrapped in a towel also heat rub slightly. Taking a cold bath for a couple of minutes with the body temperature elevated a few minutes directly after a workiutwill aid recovery also.

Diet plays one of the biggest roles in making your next workout painfree. 8 cups or 4 pints a day plus an extra pint of water per hour of exercise to add what electrolytes you have lost during sweating and working out. Also less adequate low caffeine and alcohol, high fiber, high protein and low sugar will make your workouts less painful.

Pain should go from muscles before your next workout, so follow the recovery process of using light cardio to recover. Combined with mobility and gentle flexibility you will find you should be able to make the pain go in time for your next workout.

Stay loose, don't stretch hard and stay warm. Warming up and cooling down for enough time to ensure the blood is flowing well and your joints are mobile and ready for the movements of the exercises ahead. Use flexibility and mobility gently, a comfortable combination of the above is key to success. (Don't work at a pace you can't manage)

Maxing out more than once a year in strength and endurance could cause problems during workouts, doing a few sets to maximum at sub maximal weight DOESNT mean maxing will necessarily be problamatic. This could result in not being able to recover from workouts fast enough. Running a mile at race pace twice a month is common for competitive athletes and also lifting weights to the max for competitive weightlifters. This maxing out A.K.A max effort exercise is usually done competitively only quarterly in a year on average among competitive athletes.

But being competitive could make your muscles sorer and you should consider taking a less competitive but more practical approach to achiving goals, it will still work in moderation and workout to be better for your results when used in moderation if competing is not what your goals are immediately or you don't need to settle for a podium finish.