Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Victoria's Secret Angels - exercise

Victoria's Secret runways have the power to hypnotise you not only with angelic creations, but with gorgeous bodies. These angels bodies are an inspiration for every woman.

You have a desire to improve your appearance? Beautiful Alessandra Ambrosio, Erin Heatherton and Candice Swanpoel along with their coach Justin Gelband will help you make the first steps.

This year, VS angels shared how they prepare before the biggest lingerie show. In the following videos you will find exercises for core body, arms, legs and buttocks, as well as cardio and complete training for the whole body that you can do anywhere.

Core exercises

Butt exercises

Legs exercises

Arms exercises

Cardio

Jet set exercises for the whole body without 

using gym equipment

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Medical diet

Everyday breakfast:

1  fruit (can be orange, apple, peach, pear, but should not be a banana or grapes)

1 rusk

a cup of coffee or tea (no sugar and no artificial sweeteners)

1st Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

2 tomatoes

1 cucumber

2 rusks

2nd Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

0.2p coooked beef

1 tomato

1 orange

1 rusk

coffee or tea, without sugar

3rd Day

Lunch:

1 orange

1 boiled egg

0.5p yoghurt

lettuce or cucumber salad

Dinner:

0.2p coooked beef

1 orange

1 rusk

coffee or tea, without sugar

4th Day

Lunch:

0.2p cow cheese

1 tomato

1 rusk

Dinner:

0.2p coooked beef

2 tomatoes

1 apple

1 rusk

5th Day

Lunch:

0.4p cooked meat or fish

1 tomato

1 rusk

Dinner:

0.6p cooked carrot, peas or broccoli

1 boiled egg

1 tomato

RULES:

Foods should be eaten one after another by order.

During the diet you should not consume alcohol.

The meat and vegetables are consumed boiled in water seasoned with soup cube.

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Stop feeding your feelings

Emotional eating is a habit of regularly consuming large quantities of food, usually fast, greasy or sugary foods, as a result of your feelings, not hunger. 

How to recognize it?

• Emotional hunger appears suddenly and physical "creates" gradually.
• If you suffer from emotional hunger, you eat certain foods such as ice cream, chips, pizza and only that food will satisfy you. If you eat because you're really hungry, you will think about other options and will include healthier food.
• Emotional eating does not stop when your hunger is satisfied and you continue with eating. If you eat because you are really hunger, you'll probably stop entering food when you feel that your hunger disappeared.
• Emotional hunger begins in your head. Physical hunger occurs in the stomach.
• Once your emotional hunger would be "happy", it causes feelings of guilt. If eating is caused by actual physical hunger, there won't be such a problem.

How to stop it?

Although emotional eating is caused by negative emotions, you can control the continuing need for the consumption of large amounts of harmful foods. Here are a few tips.

1. Learn how to make a difference between physical and emotional hunger.
2. Discover what causes your emotional hunger.
3. Get rid of the temptation (ice cream, chocolate, chips)
4. Satisfy your hunger with healthy food.
5. Find an activity that will replace your eating.
6. Do not skip regular meals.
7. Kill your boredom.
8. Reduce your stress.
9. Exercise.
10. Sleep enough.

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Nicole Scherzinger : Diet and Fitness

Nicole Scherzinger's moto: "Stay active, eat everything in moderation and stop being so tough on yourself."

To keep her body in top shape, Nicole Scherzinger eats everything, but in moderation and never skip meals. "Even with my crazy schedule, I'm never skipping meals." - says Nicole for the Shape magazine.

MENU

Breakfast: soft-boiled eggs, smoked salmon and integral bread

Lunch: thin sliced ​​pieces of processed meat and cheese that are served cold, vegetables and fruits

Dinner: chicken or fish with rice and vegetables.


"I have tried every diet out there and they don’t work, I started jogging and counting calories when I was just 14. I have been on every diet you can imagine. By the time I was in the Pussycat Dolls, I was on the scale all the time. It became my enemy because I noticed that when I exercised really hard, I’d gain weight. Now that I’m in my 30s, I have stepped off the scale and I just go by how my clothes fit."


Exercises

With both hands hold medical ball (4-8 pounds) (if you do not have such a ball, use weight). Spread your feet slightly wider than your hips, bend slightly at the knees and place the ball in front of your hips. Rotate your shoulders to the left and take the ball away from the left hip (position A).

Turn the upper body and lift the ball right over your head (position B). Return to the original position and do 12-15 repetitions, then start doing the exercise on the reverse side.

Take a push-ups position, and rely your palms on two small towels. Push with the left hand to the floor and slowly slide it forward (see picture). Turn the palm in the original position, and then do the same with your right hand to complete the exercise. Make a total of 10 repetitions.

If you find it difficult, try to rely on the floor with your knees.

Lie on the floor and lift your legs straight towards the ceiling. Hold hands along with the body (position A). Slowly lower your legs to the floor to complete the exercise. Do 10 repetitions.

Then, place your hands behind your head and bend your knees at right angle. Move your knees toward your chest (position B), and then lower them to the starting position. Do 10 repetitions.

Lie on your back, place your feet on the floor and lift your arms up over your chest. Lift your head and shoulders off the floor (position C), and then lower them. Do 10 repetitions.

Attach a rope to solid immovable object. Stand towards the rope, slightly spread legs and knees slightly bent. Grasp one handle, and hold on the shoulder height. Bend your elbows and move the hands to the head (see picture), and then return to its original position. Do 12-15 repetitions.

Stand with your back turned towards the rope, keep your feet at shoulder width. Grasp one handle and let your elbows bent at the ear height. Bend slightly forward and outstretched your hands (see picture). Then, bend the elbows again. Do 12-15 repetitions.

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