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5 Tips to Decrease Delayed Onset Muscle Soreness [DOMS]

workout to reduce delayed onset mudcle soreness

3. Workout consistently

Differences between your workout intensities can severely worsen the DOMS you get from a workout. If you’ve been slacking off the past few weeks and suddenly start going to the gym regularly again you’re going to have a lot more soreness than you would’ve if you had kept the consistency. Try to workout consistently and try to keep up the intensity of your workouts.

always have a good warm up and cool down to reduce delayed onset muscle soreness

4. Prepare your body with a good warm up AND a cool down

A good warm up is essential, so before you pick up a single weight, you need to loosen up. get on the stationary bike or walk on the treadmill for a good 10 minutes. You want to increase blood flow to your muscles, start to feel warm and raise your heart rate a bit in preperation for what’s to come. Doing a good warm up will reduce DOMS significantly.

Have a cool down period at the end of your session as well to lower your heart rate and to start cooling down. it’s a good idea to include some static stretching as well during your cool down. The stretching will help to increase your flexibilty and reduce the chance of injury for your next session.

Written by Ryan F Perez

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