Help Get Rid of a Hangover With These 5 Exercises

No one throws back a few too many and feels great the next day; unfortunately that’s just not how our bodies are designed to work. You can, however, turn lemons into lemonade and mitigate the effects of a wild night by doing a light exercise circuit. Here, Faron Salisbury, personal trainer at Crunch 19th Street, shows us one such circuit. Remember to reduce reps and weight size from your usual amounts to avoid overexertion and listen to your body and stop if you feel sick, dizzy, or your headache becomes worse. Salisbury also recommends having some oatmeal and fruit an hour before you attempt working out. According to Salisbury:

“The carbs will help to restore your energy. Hangovers stem from dehydration, so drink plenty of water before and during your workout.  7 to 10 oz. of water every 10 to 20 minutes that you exercise should do it. Meanwhile this exercise circuit can help you get rid of toxins from drinking, by sweating everything out, but it’s important to make sure to take the right steps before and during your workout to maximize comfort and minimize nausea.”

Warm up

10 to 20 minutes of steady-state cardio

Source: Faron Salisbury

Get started with 10 to 20 minutes of steady-state cardio to warm up. A light jog on the treadmill or a medium pace session on the Stair-Master (or elliptical) will do the trick. Avoid flat out running or High-Intensity Interval Training to minimize getting woozy.

Light yoga: Child’s pose

Child's Pose

Source: Faron Salisbury

Start on your hands and knees, put your toes together, sit back onto your feet, lay your chest onto your knees, while reaching your arms straight above your head and relax your lower back. This pose enhances the circulation of lymph, one of your body’s main methods for removing metabolic waste products.

Light yoga: Cat cow pose

IMG_2309

Source: Faron Salisbury

Start on you hands and knees, inhale as you round your back toward the ceiling (like a cat). Inhale as you lower your spine towards the floor. Repeat. This pose activates and stretches the muscles of your abdomen and back to help move this hangover out.

Resistance training: Body-weight squat super-set with push-up

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Source: Faron Salisbury

For the squat, place your feet a little more than shoulder width apart, squat down and inhale, draw in your stomach, keeping your weight mostly on your heels, reaching your arms straight out in front of you while keeping your chest up. Immediately follow with a push-up: Start in a high plank, lower yourself to the floor while inhaling, keeping your glutes tight and stomach drawn in. Push yourself back up while exhaling. Repeat this set five times.

Resistance training:  Cable curl super-set with cable push-down

IMG_2310

Source: Faron Salisbury

For the cable curl keep your upper arms at your side, chest up, and shoulders back. Curl the bar until it is about a couple inches from your shoulder. Lower back down slowly. Repeat this five times and follow with five tricep push-downs: Keep your upper arms at your side, chest up, and shoulders back. Push the bar down until your arms are straight. Slowly raise it back up. Repeat this two-part five times.

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