1. Eat five to seven servings of fresh fruits and vegetables daily. Tissue damage occurs during exercise both through beta oxidation and actual tissue damage through the process of skeletal muscle overload. Fruits and vegetables help to repair that tissue damage more quickly.

2. DOMS (Delayed-Onset Muscle Soreness) may be reduced through proper hydration before, during and after exercise. Be sure to drink water throughout the day, frequently visit the water fountain at the gym, and drink plenty of water after your workout.

3. Be sure to cool down at the end of exercise. You should do a low-level full body cool-down for a minimum of five minutes after you work out. Walk on the treadmill or take a quick walk or jog outside.

4. Maintain continuous movement during exercise. Try to avoid excessively long eccentric contractions when lifting weights. For example, if you lower a dumbbell to the starting position during a curl, don't do it too slowly. Keep your movements steady and constant. This tends to minimize tissue damage that can be caused by prolonged lengthening of the muscle against gravity while resisting a load.

5. Rotate your exercises. Avoid the rut of performing the exact same movements each time you work out. Mix it up and give your muscles time to rest and recuperate. Working the same muscles every time you exercise can lead to injury and decreased results.

6. Train the same muscles once every 48 to 72 hours. Excessive soreness in the muscle is typical after a long layoff. If you can keep your exercise routine consistent, you will experience less soreness and discomfort. In other words, don't slack off. Individuals who typically train one body part per week experience much greater soreness than those who train the same muscles once every three to four days.

7. When performing flexibility work, hold the stretches for 25 to 30 seconds. Short and static stretches tend to cause more muscle tightness or even tearing. If you hold a stretch for a longer period of time, it allows the muscle to give or relax. Also, it can reduce much of the soreness associated with short static work, or ballistic (bouncing), stretching.

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