Ask our ex­pert

Women's Health (UK) - - CHEMICAL INFLUENCE -

The ex­pert: James Duigan

Who: PT and founder of Body­ism (body­

Q I’m al­ways in pain the day after work­ing out – what can I do?

A First, the foam roller is your friend – but don’t treat it as an af­ter­thought. A full 10 min­utes be­fore ex­er­cise, as well as after, will en­sure you boost blood flow to mus­cle fi­bres and flush out lac­tic acid. Warm­ing up and cool­ing down like this will pre­vent next-day sore­ness*. You can also boost your re­cov­ery with sup­ple­ments – branched chain amino acids are proven to help re­pair mus­cles. They’re packed into our Body­ism Pro­tein Ex­cel­lence Vanilla (£50).

Q After a sum­mer off, how can I ease back in to work­ing out?

A Just a few missed work­outs can quickly es­ca­late into a few months (or more) of mo­ti­va­tional no man’s land. If you’ve had a three-month break (or slightly longer), your fit­ness lev­els will have taken a dive. I’d say three weekly work­outs will get you fight­ing fit again in just six weeks. Usu­ally into weights? Switch to a re­sis­tance band for your first few ses­sions to work mus­cles as hard as you can at that mo­ment, with­out over-tax­ing them. More into car­dio? Cut down to 25% of the work­out length you were do­ing be­fore. Then build back up by five min­utes per ses­sion.

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