Do you suffer from Prolonged…

Fatigue

Muscle soreness

Reduced muscle growth

A hiatus in your training progress

 

Overexercising and Inflammation

Every workout you complete, inflammation occurs within your body to help repair the microscopic damage that has been done to your muscle fibers. This usually takes anywhere from two to 48 hours for your body to completely repair this damage.

Acute Inflammation

Acute inflammation is the inflammation you experience after a hard workout. White blood cells rush bio-chemicals to your body to quickly and efficiently repair the damage to the muscle tissue. Inflammation also occurs when an area of your body is injured. Acute inflammation helps to heal and protect the injured area by sending pain signals to the brain.

Chronic Inflammation

Chronic inflammation is when you put your body under constant stress and do not allow enough time for recovery. Instead of repairing the damage to your muscle tissue, the bio-chemicals damage the muscle tissue even more and cause cells to malfunction. This will slow the recovery process, limit muscle growth, and make your body more susceptible to overuse injuries.

 

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How can I prevent inflammation caused by exercise?

REST: Taking a rest day every week is crucial in avoiding inflammation caused by exercise. It takes time for your body to heal the microscopic damage done to your muscles during a hard workout, that is why you must give your body at least one day a week completely off from exercise.

Stay Hydrated: Make sure that you are drinking enough water leading up to exercise, during exercise, and after exercise. It can also be helpful to consume liquids with electrolytes during activity to help further prevent dehydration which can cause inflammation.

Cherry Juice? Yes, tart cherry juice has shown to maintain muscle strength and reduce muscle pain and inflammation

Eat Foods High in Antioxidants: Foods filled with antioxidants help to reduce oxidative stress, which in turn reduces inflammation in the body. Some of these foods include: dark, leafy greens, nuts/seeds, avocado, broccoli, peppers, berries, sweet potatoes, and squash.

 

Still have questions regarding how much you should be exercising?

Ask in the Facebook group and see if your question gets answered in the weekly live Q&A! Click the link down below!

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Source: Armstrong, R. B., Warren, G. L., & Warren, J. A. (1991). Mechanisms of Exercise-Induced Muscle Fibre Injury. Sports Medicine, 12(3), 184-207. https://doi.org/10.2165/00007265-199112030-00004

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