The common phrase "no pain, no gain" has always been used as a method of motivation for exercise. When you feel the burn, you know it's working and you'll see results. Many can relate to the day of soreness after training a certain muscle group – that feeling of barely being able to move after spending a few hours at the gym the day before. While this feeling may be familiar, it's actually more serious than you think and it's referred to as Delayed Onset Muscle Soreness.

What is Delayed Onset Muscle Soreness?
While you exercise, you alter, stretch and swell your muscles. Essentially, you completely break down the tissue so that it can rebuild itself to grow stronger. DOMS is the reaction to this, according to Pete McCall, an exercise physiologist and ACE-certified personal trainer.

"The very easy explanation is that you break muscle fibers down during exercise, and then your body builds them back up while healing, causing inflammation," McCall told Women's Health magazine. "Soreness is a response to damaged individual muscle fibers."

Symptoms of DOMS
Beyond the obvious pain that comes with DOMS, Ultra Running magazine reported some of the other common symptoms one may experience. Those include:

• Tenderness of the muscles.
• Stiffness of the muscles and joints.
• Swelling in the affected area.
• Loss of strength.
• Limited range of motion.

These symptoms can appear anywhere between 24 and 48 hours after working a specific muscle group, and last up to seven days. If pain lasts longer than a week, you may consider seeking help from a medical professional.

Treating DOMS
Instead of waiting for the pain to subside, there are numerous ways to relieve the discomfort that comes with DOMS. Consider the following:

• Take a break from exercise. Don't damage your muscles more! Take a day or two off from the gym if you're experiencing severe soreness.
• Try yoga. Take a load off and work on perfecting your stretching in the art of yoga. Just don't flex too aggressively – be gentle as you pose.
• Stay hydrated. According to Lance Dalleck, Ph.D., assistant professor of exercise science at Western State Colorado University, nutritional intervention may be your ticket to relief. He told Men's Journal that antioxidants in fruits like pomegranates and blueberries have been shown to reduce inflammation and improve recovery times.
• Use vibration therapy: Another way to relax your muscles and mitigate the pain is through vibration therapy. It uses gentle vibrations to contract and relax the muscles, which increases blood flow to the affected areas. The vibration may disrupt pain signals from your body to your brain and replace them with a calming, massaging sensation.

If you're interested in trying vibration therapy for DOMS, consider Intellinetix wearable vibration therapy products. These products let you easily target the source of pain, providing relief to any sore areas, including your hands, back, shoulders, knees, elbows and shins.

Learn how you can get your hands on Intellinetix products today.

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Whether you want to avoid an injury or simply maximize your workout, the steps you take after exercising are quite important. There are plenty of things you want to do each time you get active, and there are also a few things to avoid as well. 

Vibration therapy and other ideas are wise for helping your body recover, and what you eat and drink is key for maximizing your workout. Here's a quick list of the best post-workout reminders:

Use vibration therapy
A massage is an excellent choice for relieving tension or pain caused by any serious exercise, and Intellinetix vibration therapy products offer the same comfort and soothing relaxation. Gentle vibration stimulates muscles, ligaments and tendons in way that increases blood circulation while simultaneously numbing pain signals. After an intense session at the gym, unwind with the comfort of vibration therapy.

Stretch it out
Men's Fitness reported that there are two main reasons stretching is so advantageous following a workout. Like vibration therapy, softly stretching your muscles helps reduce tension and stiffness. Secondly, this is a way to limit soreness the next day because it lowers the build-up of lactic acid. Your body may also be at its most limber after working out, so you can promote flexibility by stretching at this time.

Eat right
Exercising helps promote nutrient absorption, which is why the right post-workout meal is critical. Select something full of protein, vitamins and minerals. That means either choosing a well-rounded meal or otherwise a balanced workout supplement like a protein shake. Men's Fitness stated that this is also a good time to eat carbohydrates, especially if you actively exercise. And besides giving your body the right fuel, selecting a meal full of sugars and too much fat can negate some of the benefits of getting active.

Hydration is another critical step for cooling down after a workout. Water helps promote strength and flexibility, and being dehydrated can put you at risk for feeling dizzy or sick.

During your exercise, it's important to drink an adequate amount of water or a sports drink. Likewise, avoid things like coffee, soda or alcohol. After your workout, be sure to pair a meal with the right amount of hydration.

Get some sleep
Muscle and Fitness stated that one overlooked but essential part of workout recovery is to get a good night's sleep or at least a restful catnap. Your body's central nervous system and muscles repair themselves while you sleep, and following strenuous exercise, this is key for avoiding soreness or injury.

These steps are most effective when done together. Consult a trainer or fitness expert for specific exercise or diet tips and always remember to work at your own pace to lower the risk of getting hurt.

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For many folks, running a marathon is an important fitness goal. As one of our culture's proudest athletic competitions, it represents a benchmark for physical achievement. And innate talent notwithstanding, most everyone can finish a marathon with the right training. For that reason, it is an important accomplishment for anyone trying to advance their level of fitness or conquer a new workout goal.

That said, this usually isn't done overnight. For most folks, running, jogging or even walking 26.2 miles requires a fair amount of preparation. Otherwise, you could leave yourself vulnerable to serious injury or fall short of your goal. No matter your current level of physical fitness, use this guide to properly prepare for a marathon.

Start small
Unless you are already a seasoned runner, odds are you will need to do a bit of training to get ready for a marathon. As REI found, on average, this process takes between 12 and 20 weeks. One key benchmark is being able to run 50 miles over the course of a week.

As such, there's no reason to push yourself too hard, especially during the beginning of your training period. Otherwise you could get hurt or discouraged, derailing the entire process. Set a few realistic goals when you get started, and remain focused on increasing the distance of your runs in a reasonable way.

Training for a marathon requires patience and persistence.

Select the appropriate gear
This step is important, but it can be understandably a little underwhelming. There can be such a dizzying array of items marketed toward runners that it becomes difficult to know what you actually need.

Your best bet is to keep things simple. Select a pair of supportive running shoes that are comfortable. Likewise, choose outfits that are breathable and won't lead to any rashes. Otherwise, skip the fancy stuff for now.

Make good dietary choices
Preparing for a marathon requires so much more than energy supplements and plates full of pasta. In reality, you need to create a well-balanced diet to better your odds of success. In particular, you want to avoid foods with too much processed sugar and fat.

Runner's World found that eating a full breakfast, in particular, is a key step, especially one full of complex carbohydrates. That way, your body has enough energy to finish a tough workout later in the day.

Take care of your body
Selecting the right fuel is only part of making sure you're taking care of your body. You, of course, need to consume a balanced diet of vitamins and minerals, but you also want to make sure you are staying hydrated.

Otherwise, another key step is to stretch before and after working out. Prior to a run, this warms your muscles up and reduces the likelihood of an injury. Following or in-between exercise, taking the time to stretch helps improve flexibility, which leads to greater fitness overall.

Stretching is also key because it helps reduce lactic acid buildup which can otherwise lead to stiffness and soreness. To further reduce any pain, consider using vibration therapy. Intellinetix has a number of helpful wraps and other products that gently massage muscles in a way that offers soothing comfort. Addressing any pain the right way is critical.

Prepare for emotional difficulty
Another critical step for taking care of your body is to get plenty of sleep. This allows your muscles time to recover.

Unfortunately, preparing for a marathon comes with a number of emotional stresses that may compromise sleep and other aspects of daily life.

As Active reported, the weeks right before a marathon can be especially difficult. Many people experience something called "tapper madness." Ramping up a training period requires a lot of focus and mental energy, but once the date comes close, some folks begin to feel anxious or worried. This could mean obsessing over weather conditions, getting antsy about the right clothing or even having nightmares.

Feeling stressed or worried is perfectly normal. Your best bet is to be mindful of any negative feelings. Active suggested talking with family or friends for support.

The stress of training can lead to restlessness and other issues.

Run a simulation
A key way to improve your conditioning and prepare for a marathon is to focus on adding more time to each run. Rather than obsessing over miles, slowly tack on an extra 10 minutes of running every time you head out. That said, before the big day, you want to try to mimic the actual course itself.

For example, the famous Boston Marathon is known for a steep incline known as Heartbreak Hill, and if runners don't spend time preparing for this challenge, it can become a serious barrier. Do some research about any specific obstacles for the marathon you're training for. If you can't train on the specific route itself, consider simulating some of the toughest stretches. Try this step further into your training process after you feel comfortable pushing yourself more.

Keep it simple
Above all else, the best bet for training for a marathon is to keep your routine simple and consistent. The latest advances in sports science may help professional runners shave precious seconds off their race times, but for the average person, trying to do too much or integrate overly-complicated preparation techniques can lead to failure.

Find a schedule that works best for you, and look for small but meaningful ways to make changes to your diet and daily habits. Start small, take care of your body and stay focused.

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Does your post-workout recovery need a boost? Vibration therapy could be the answer.

Here are the top three ways to add vibration therapy to your post-workout routine:

1. Whole body vibrations
These systems send vibration frequencies throughout your entire body. You can purchase whole body vibration machines to use in your home, or find a local gym that offers them. They have a variety of settings, including frequency, amplitude and horsepower, which control how intense the vibrations are. You can stand, sit or lie on the machine, which has a vibrating platform that transmits energy throughout your body. By forcing your muscles to contract and relax, the machines are said to aid in weight loss, increase blood flow and reduce post-workout muscle soreness, according to the Mayo Clinic. You can also perform exercises on these vibrating machines, including stretches, push-ups and squats. Alternatively, utilize whole body vibration machines for post-workout relaxation. The melodic buzzing re-establishes healthy blood flow to your muscles after the strenuous movement.

However, keep in mind that whole body vibration does come with some significant drawbacks. The devices aren't portable, which means you're stuck in one place while using them, and you'll have to make room for a large machine somewhere in your house. Price can also be an obstacle, with entry-level models starting at $250 and the best costing more than $1,000.

2. Targeted vibrations
These handheld devices use the same technology as whole body vibration machines, but they allow users to focus on the therapy to specific areas of the body. With mild compression and vibrating motions, localized therapy enhances blood circulation, improves range of motion and flexibility and provides pain relief to specific muscles and joints. Some are handheld vibrating massage tools which have different attachments and various speeds to help target specific muscle groups.

Others are wearable, easily targeting sources of pain with localized, portable vibration therapy. Intellinetix products, for example, are hands-free, discrete and easy to use. Therapy gloves can ease symptoms from arthritis or chronic joint pains that make certain exercises difficult to complete. The vibrating knee and elbow and calf and shin wraps provide targeted relief even after just five minutes. For the maximum duration of pain relief, you should wear the wraps for about 25 to 45 minutes after your workout. Made with breathable cotton materials and anti-slip design, Intellinetix products are ultra comfortable for seemingly effortless pain relief. As a bonus for your wallet, Intellinetix products also retail for significantly less than other portable vibration therapy products. Plus, more wraps, including a universal one, will be available in the coming months for even more localized therapy.

3. Vibrating foam rollers
Those who work out frequently often turn to foam rollers to massage their muscles after strenuous exercise. Add vibration therapy to this muscle recovery tool and you have an automatic upgrade to your standard foam roller.

In a recent trial published in the Journal of Sport Rehabilitation, researchers compared the effects of vibrating and non-vibrating roller intervention on range of motion and pressure pain thresholds. While they didn't find a significant difference in range of motion, the results suggested that vibrating rollers can increase pain tolerance more effectively than non-vibrating rollers. Of course more research is necessary, but vibrating foam roller supporters cite significant improvements in performance between, during and after workouts. These advanced rollers also usually have a few vibration speeds so you can roll to your own preferences.

Find the option that works best for you, then get ready to reap the benefits of adding vibration therapy to your post-workout routine.

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With tingling, numbness, sensitivity and endless discomfort, peripheral neuropathy is anything but the life of the party. The good news is that there are ways to find relief from the pain.

Try alleviating your symptoms with these treatments and therapies:

1. Ask your doctor about medications
Along with medications for the condition causing the peripheral neuropathy, there are others designed to specifically help relieve the symptoms. Those include painkillers, which doctors may prescribe if the over-the-counter options are ineffective. Anti-seizure medications, topical treatments and antidepressants may also provide much-needed pain relief.

Foot massages can provide temporary relief from neuropathy pain.

2. Find a masseuse
Whether it's your significant other, friend, family member or a professional, put your feet up and have them rubbed. The same goes for your hands. While it may only provide temporary relief, the massaging sensation can help improve circulation and stimulate nerves. Of course it feels nice to be pampered, but you can always massage your own hands and feet when the pain is at its worst throughout the day.

3. Follow a healthy diet
The Foundation for Peripheral Neuropathy recommended consuming low-fat meats, dairy products and plenty of fruits, vegetables and whole grains. Plus, try not to overdo it on the adult beverages. According to Livestrong, foods high in thiamine, protein and antioxidants can also help the nerves heal.

4. Keep moving
Your neuropathy doesn't have to limit your ability to maintain your health and fitness. Stick to an exercise plan or go for daily walks. Swimming and biking are great fitness options, as they don't involve additional pressure or impact on your hands and feet. Nancy Campbell, M.S. and exercise physiologist at Dana-Farber Cancer Institute, further recommended low-impact exercises such as calf stretches, ankle rolls, leg lifts and finger taps. Any movement can help get your blood flowing, while also giving you a productive distraction from the pain.

5. Breathe in and out
Many people who suffer from peripheral neuropathy find comfort in relaxation techniques, such as meditation and yoga. The idea is to release stress and tensions that can make the pain worse.

6. Master your sleep routine
While it's common for neuropathy to keep you up at night, there are certain methods you can try to get a better night's rest. Try not to drink caffeine in the afternoons and evenings, limit your naps and try to get used to sleeping and waking up around the same time each day. The Foundation for Peripheral Neuropathy further recommended sleeping with a pillow between your legs to keep your knees from touching, which can reduce pain and pressure. Keep trying until you find the routine that allows you to get your optimum beauty rest.

7. Try vibration therapy
Doctors often prescribe TENS for acute forms of nerve pain, but it can sometimes cause an uncomfortable electric shock. Vibration therapy can also increase blood circulation and provide sensory distractions, but without the shocks. Intellinetix vibration therapy is wearable and rechargeable, so you can take your treatment with you, anywhere you go.

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Feel that? That vibration could be the key to relieving your chronic pain and muscle soreness.

Here are the answers to all of your questions about vibration therapy:

How does it work?
This type of therapy transmits gentle vibrations throughout the body that stimulate the muscles, causing them to contract and relax. This increases blood flow to the areas that need it for healing. Certain vibrations also promote the production of osteoblasts, which are important for bone growth and repair. Sending gentle, massaging sensations to replace the discomfort, therapy machines and products result in a soothing feeling of pain relief, free of any electric shocks.

There are two different kinds of vibration therapy: whole-body and localized. While the former requires lying on a vibrating platform, the latter involves a smaller device that can focus on one particular area of the body. 

What are the risks and benefits of vibration therapy?
Whole vibration therapy or transcutaneous electrical nerve stimulation in general can sometimes be risky for people who are on blood thinners or suffer from severe diabetes, as well as women who are pregnant. Plus, if the intensity of the vibrations is too high, it can cause severe back pain or injury. For most people, targeted vibration therapy is a safer option. Unlike TENS, localized therapies, such as Intellinetix products, are safe for pregnant women and people with pacemakers. Plus, Intellinetix offers adjustable levels of vibration to suit personal thresholds and does not reach intensities that incite back pain or injury.

Many people have a positive experience with both whole body and localized vibration therapy, claiming effects such as:

• Improved circulation.
• Boosted metabolism.
• Alleviated stress.
• Reduced joint pain.
• Improved bone and muscle strength. 

Some research also suggests that vibration therapy can be beneficial for those who follow a regular workout schedule. A study published in the Journal of Athletic Training concluded that the therapy prevented delayed onset muscle soreness, when conducted before the exercise session. These kinds of results suggest that vibration therapy may improve overall athletic performance. Some gyms even have vibrating fitness machines, which can improve muscle strength in elderly adults and aid in weight loss, according to Livestrong.  

Which conditions does vibration therapy treat?
Vibration therapy is often used to reduce chronic pain caused by conditions such as arthritis or to treat acute injuries, offering focused relief to the area in pain. It can even be beneficial for relieving migraine and severe headache pain. A recent study, published in Complementary Therapies in Clinical Practice, tested the effects of whole-body vibration therapy on patients with fibromyalgia, and found that it was effective in reducing symptoms. Plus, Intellinetix research conducted with Brigham and Women's Hospital and Harvard Medical School, found that more than half of the participants felt vibrating gloves were helpful in reducing pain caused by osteoarthritis. 

Are you ready to start vibration therapy?
While you don't need a prescription to use vibration therapy methods, it's always a good idea to talk to your doctor before committing to it. When you're ready to start, check out Intellinetix products, which are rechargeable and easy-to-use devices that target pain with localized, portable vibration therapy. They offer options for your hands, knees, elbows and shins, providing relief from injury, improving strength or reducing soreness from regular physical activity. With sessions of as little as 20 minutes, you can experience notable improvements in spine, joint and muscle pain.

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Going through the day with feelings of soreness and aching are what make it so difficult to deal with chronic or short-term pain. Unfortunately, when you have chronic pain, even getting out of bed the wrong way can cause excruciating pain. 

For that reason, it's essential to identify remedies and solutions that work. Consider these helpful ideas for combating instances of pain:

Find ways to relax
Stress can make your body more tense and make you less healthy overall. In turn, this can not only lead to physical pain directly but may also leave you prone to injury.

There are a number of steps to take to combat feeling stressed or anxious. Look for opportunities to prioritize comfort and relaxation at home. For example, set aside time each evening to turn off any electronics and read a book. Try using scented candles or softer lighting to create a more soothing atmosphere, as the absence of tension helps promote regularity in your body.

Calm activities can help reduce instances of stress and discomfort.

Get a better night's sleep
A healthy body needs to be well-rested, and long nights of tossing and turning lead to the same kind of tension and imbalances that leave you vulnerable to serious discomfort.

Like stress, there are a number of reasons why you could be having trouble falling asleep. Try making changes to your nighttime routine, adjusting your bed or taking any other proactive steps to get better, more consistent sleep. Even darker curtains can make a difference for some people, while a sleep mask or IMAK® Compression Eye Pillow can be used in a way that promotes deeper sleep.

Change your shoes
Subtle things like your clothes or chair at work can inform whether you suffer from chronic pain. As osteomyologist Quincy Rabot explained to Psychologies, your shoes are a key consideration.

"The most common cause of back pain is poor posture," said Rabot. "Carrying your weight too far forward causes the pelvis to tip forward, the knees to hyperextend and rotate inwards and the head to push forward. This can cause pain in the back, hip and knee joints, neck and even head. Wearing shoes that correct this posture can help alleviate the pain."

Gel insoles or corrective shoes may make an impact. At the same time, consider wearing your sneakers on the way to work. Likewise, it may be helpful to try a slightly larger or smaller shoe size entirely. By making small changes to the types of shoe you wear on a daily basis, you could relieve a considerable amount of tension caused by foot pain.

Consider diet and exercise
Another simple idea for dealing with chronic pain is to increase how much exercise you do. Regular physical activity helps promote the steady flow of oxygen and other essentials throughout the body. Likewise, exercise reduces the buildup of lactic acid that causes stiffness.

Starting a new workout routine can come with a bit of soreness in the beginning, but over time your body will begin to feel more refreshed and limber.

For this to be most effective, however, you need to select only the best foods to supplement your exercise. Fats, sugars and other deleterious elements leave your body feeling uncomfortable and can make it difficult to feel at your best. Opt for leafy green vegetables, fresh fruits and nuts and fish to make sure you are selecting the right fuel for your new workout regimen.

Try acupuncture
Many of the best ways to deal with chronic pain are preventative, but you also have some options if you want the pain to simply subside. Massages are a useful solution, but this can be an expensive choice and even exacerbate the problem if it isn't done correctly.

Acupuncture may be a better solution, and the Mayo Clinic reported that the precise use of needles stimulates nerves and tissue in a way that promotes the body's natural painkilling mechanisms.

Use vibration therapy
Although acupuncture can be quite beneficial for treating chronic pain, it may not be appealing to everyone. Instead, one of the easiest tools for diminishing discomfort can be used right at home.

Vibration therapy gently warms the body in a way that promotes blood flow. Likewise, the gentle vibration inhibits pain signals traveling to the brain. The result is a soft, soothing sensation that melts away discomfort. Choose the Intellinetix vibration therapy product that will bring about the best possible results, as different wraps or styles target specific parts of the body.

Overall, your best bet for dealing with chronic pain is to select a number of solutions in conjunction. That way you can mitigate any problems you're currently having while trying to prevent future issues. If your pain persists or worsens over time, consult with a doctor to learn more about the root causes of this discomfort. 

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Staying active is an important part of promoting good health. Exercising can lead to better blood flow and ensures the entire body receives oxygen and other essentials.

For anyone living with mobility issues or conditions like arthritis, physical activity can be difficult but is quite important. As the Mayo Clinic reported, regularly working out helps maintain good flexibility and strength, and also can make a positive impact on joint pain.

Selecting the right activity is perfect. Choosing a workout that is too intense can exacerbate discomfort, while certain exercises offer tangible health benefits without putting too much stress on the body. Here are five low-impact ideas for staying active:

Swimming
This is an excellent choice for anyone living with arthritis or any other condition because water supports the body in a way that greatly reduces stress on bones and joints. Likewise, swimming also engages the entire body, so it's an excellent way to improve cardiovascular fitness. 

There is another benefit that comes with swimming compared to other exercises. It can be quite personal, and unlike fitness classes that can come with lots of music and energy, a few laps in the pool is a calming affair.

The Arthritis Foundation cautioned that there are some key things to consider before getting started. A pool that is too hot can cause an unsafe drop in blood pressure. Similarly, it's important to select the right stroke based on skill level. The source suggested consulting with an instructor or even taking a class to develop best practices for swimming as a form of exercise.

Yoga
Another excellent form of exercise that can help promote a strong musculoskeletal system without too much stress is yoga. Practiced for thousands of years to promote wellness and strength, nowadays it's become an increasingly common choice for folks trying to stay healthy.

There are many different forms and types of yoga, meaning there's a choice for every skill or fitness level. A class can be a good way to learn more and get helpful tips, but there are many online videos and guides that can be useful for getting started.

With yoga, swimming or any other exercise, it's always wise to start slow. This is especially true for anyone living with arthritis or another condition that may elevate the risk of pain or injury. To treat any discomfort, using vibration therapy after a workout is an effective choice. Wraps and other garments from Intellinetix gently massage the body in a way that offers soothing comfort.

Walking
One reason walking is such a good form of exercise is that it's free to enjoy. There's no memberships or extra equipment necessary, and from the sidewalk to the mall, almost anywhere around town is a good place for a brisk walk.

Walking is also a great low-impact way to strengthen bones and muscles. At the same time, going out for regular exercise helps ward off heart disease, diabetes and other conditions. Like swimming, this exercise doesn't add too much stress to sensitive joints, meaning arthritis and other conditions won't be exacerbated by regular walking.

Walking is a simple but effective low-impact exercise.

Light weightlifting
Strengthening the body is key for reducing inflammation and discomfort, and when done correctly, weightlifting is especially helpful because it's possible to target specific parts of the body.

The Harvard Medical School stated that for those living with arthritis or other conditions, the best way to avoid injury is to warm up by stretching. This helps promote the flow of essential nutrients and gets muscles and joints ready for a workout. From there, it's crucial to go slowly and increase weight levels very methodically.

Tai chi
A form of martial arts, tai chi is a relaxing exercise that is great because it balances flexibility with strength and overall fitness. This is especially useful because overtime, regularly practicing tai chi reduces pain and stiffness. Like yoga, this is an activity that can be done as a group or at home with the support of online resources.

Overall, to unlock the benefits of any low-impact exercise, it's crucial to work slowly and be mindful of personal limitations. Working too hard could lead to injury or worsen a condition like arthritis. A fitness professional or primary care doctor can offer advice and support for getting started.

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Starting a new workout regimen is an important part of staying healthy, and whether you're a beginner or looking to take your exercise to the next level, it pays to be methodical. Otherwise, not only do you run the risk of getting injured, but you could get disheartened and fizzle out. Use this guide to craft the perfect plan for getting and staying active:

Do your research
Before you go ahead and buy that expensive gym membership, you should spend some time doing a bit of research. You may be able to learn more about different types of exercise and make a better choice instead of just hoping on the treadmill.

The Mayo Clinic reported that you should assess your own health first. Consider your current level of fitness. If you haven't been working out recently, start with walking or yoga. Swimming, meanwhile, can be a good choice for anyone living with arthritis or similar conditions. By selecting the right activity, you have a better chance of sticking to it and being successful with your plan.

Start slow
Another important way to make sure you maintain a new exercise schedule is to not over-extend yourself. Being over-zealous can leave you feeling especially tired or sore, and this can be quite discouraging. If you're serious about turning a new leaf and staying fit, then there's no rush. Start with a modest workout and slowly add on over time. This means keeping individual sessions light and also not forcing the issue and exercising too many days in a row. Give your body time to recover by spending off days stretching.

When it comes to starting an exercise plan, it pays to start slow.

Treat any pain
If you are working on getting back into shape, then the unfortunate reality is that you could face some stiffness and notice a bit of pain following your first few workouts. Don't let this discourage you, as modest discomfort is perfectly normal. Sharp or serious pain, however, may warrant a trip to the doctor.

Be sure to address any issues after your workout, or you might feel discouraged and deflated. Stretching and icing is an easy way to reduce discomfort. Intellinetix vibrating wraps and other items can apply more targeted relief. Soft vibration massages muscles and joints in a way that soothes pain and offers nearly immediate relief.

Select the right fuel
What you eat before and after exercising can have a tremendous impact on how successful you are. The wrong items will leave you feeling sick or light-headed during a workout, while the right choices can aid in recovery.

Fitness Magazine suggested eating complex carbs prior to getting active. This doesn't mean wolfing down an entire plate of pasta, but instead opt for a piece of toast with some peanut butter. Be sure to give your body enough fuel without overdoing it.

Afterwards, eat a balanced meal with plenty of fruits and vegetables to make sure you're getting the right balance of vitamins and minerals. Also remember that staying hydrated is also a critical concern.

Monitor your progress
As important as it is to make a few conscious choices before jumping into a new exercise routine, you also want to make sure you're keeping an eye on how things are going. Not only will this help you improve over time, but it can be a way to identify if it's time to try a new workout.

Use fitness trackers or smartphone apps to log each activity. This quantifies the experience and gives you more insight in your progress. Should you fall behind or find yourself struggling, logs can also be a means of identifying possible changes.

By being methodical about your workout regimen, you can be more successful in keeping pace. Good luck out there!

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