Expect these unwelcome after-effects of exercising regularly, and combat them with smart strategies.
It’s good to have the motivation to exercise every day with #noexcuses. Other than experiencing the obvious benefits of breaking a sweat, such as increased metabolism and toner muscles, there are some annoying but natural after-effects you should know about.
Of course, don’t let them stop you from exercising! Simply work around them by using the following tips.
Although feeling soreness in your muscles is not a nice feeling, it’s a sign that you’re on your way to becoming stronger. The burn that you feel 24 to 48 hours after an intensive workout is called delayed onset muscle soreness (DOMS).
How this happens: During your training, tiny tears are developed in your muscles. As scary as it sounds, these micro tears will rebuild, becoming more compact and stronger each time.
Avoid increasing the intensity of your exercise session too quickly, as that might lead to an injury. If you experience DOMS, work on actively recovering your muscles: stretch, ice and rest. If you must get in a workout, go for a light jog.
NEXT: Bigger appetite →
After an intense workout, you feel like having an ice cream sundae. While you deserve to satisfy your cravings, it shouldn’t happen all the time. Working hard at the gym gives you hunger pangs because your body craves food that will help to repair its muscles.
Fuel your body with post-workout meals that have a good proportion of carbohydrates and protein. Have a pre-workout snack like a peanut butter banana toast so you won’t have the urge to gorge on unhealthy food after.
NEXT: Heat rash →
Singapore’s humidity can really take a toll on your skin. If you perspire a lot, there’s a high chance that you’ll get a heat rash in this unforgiving weather.
Heat rash occurs when sweat is trapped in the pores of your skin, making it feel really itchy. Most of the time, heat rash goes away after you’ve cooled down. Avoid wearing tight-fitting sports bra and clothes if heat rash is a constant occurrence.
NEXT: Breakouts →
Sweat, when mixed with natural body oil or products left on your face, is a recipe for breakouts. When you go too long without washing your face, the layer of sweat (and grime) will settle and penetrate your pores, leading to breakouts.
Before exercising, make sure to cleanse your face – that reduces the chances of dirt building up on your skin. Other than the face, the back area is also prone to breakouts. Wear moisture-wicking and quick-drying clothes, and shower as soon as possible after you’ve cooled down from your workout.
NEXT: Dry, frizzy hair →
When you’re always dripping in sweat after a workout, it’s hard to avoid washing your locks. However, shampooing too often might strip your hair of its natural oils that help to nourish the scalp and promote hair growth.
On days when you’re doing lighter and less strenuous workouts, use dry shampoo instead. Pre-workout, spray dry shampoo on your scalp to absorb sweat during the workout. On alternate days, try skipping shampoo and go straight to conditioning the ends of your hair to maintain healthy tresses.
NEXT: Sore muscles →
By Jillian See, Shape, March 2, 2018.
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