Got sore muscles? One prevention tip is to stay in fantastic shape 100 percent of the time, but that's not reality for the masses. Instead, FitSugar offers both commonsense and exotic tips to keep the post-workout hurt at bay.

Did you know pre-workout java can allegedly reduce muscular pain later? Cherry juice is also a recovery powerhouse and works if you drink it before or after the gym. But don't undermine all those calories burned by drinking too much juice. Elite athletes swear by a post-workout ice bath, but who carries a key to an NFL locker room?

No doubt, following the 10 percent rule is one of the top tips to avoid delayed muscle onset soreness later.

Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.

Warning: This post may change the way you work out in the gym forever! A recent article in The Journal of Strength and Conditioning Research shows the results of a study where individuals who worked out with weights, taking one second in the concentric or contracting phase of a "lift," such as in a bicep curl, but slowed down their eccentric or extension phase of the motion to THREE seconds, experienced a faster metabolic rate for up to 72 hours following their workout as compared to "normal lifters." Study participants with normal lifting behavior, executing one second "up" and one second "down" lifts, experienced a much shorter time span for an elevated metabolic burn! Why?

Those who took longer extending weights away from the body with a very slow motion were more sore than their "one second" up and down counterparts. And being more sore equates to an elevated metabolic rate as the body is working very hard to repair damaged tissues. Remember, when you work out with weights, you are purposefully breaking down muscle fibers so they will rebuild to become stronger. The slower extension of weights caused the most stress on muscles and in turn, had the most gain with cranking up the ol' metabolism!

Oh, and if you think spending all that time on the treadmill or elipitical will be just as effective, think again. Yes, you'll burn calories during that cardio workout while you are sweating bullets, however, things slow down much more quickly in the metabolic department as compared to when you are dedicating quality time to your muscles. In a typical cardio workout muscles are not as challenged or broken down as they are when you hit the weights.

This week, hit the gym at least three days and turn up and turn on your metabolism by slowing down those weight extensions!

*Want to know which exercise would be the best for you to do in order to burn off last night's splurge of creme brulee"? Check out AOL Health's "Exercise Estimator" to find out!

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Occasionally feeling sore is a part of living an active life. You haven't played tennis in awhile and the next day you're grimacing every time you get out of a chair. New movements challenge muscles in new ways. Move your body differently and just about guaranteed you'll be mildly to moderately sore the next day. Officially it's called delayed onset muscle soreness.

But I'm sure most everyone can recall a time of feeling horribly sore after overextending yourself way too quickly. I call these my Stupid Sore Moments. As a novice backpacker I once hiked with a super-fit buddy in the Cascade Mountains. We gained 4,000 feet in a few hours -- the trail incline was incredibly steep and I was carrying 45 lbs. I gulped my pride and with legs a screamin' kept up with him. I should have slowed us down and not gone for the peak. My lower body was ridiculously sore not for a day or two -- more like four or five days. Ibuprofen barely touched the pain. Since that time I train gradually on steep inclines with a full pack to avoid Stupid Sore on backpacking trips.

According to fitness experts feeling sore the day after your workout does NOT mean you pushed yourself hard enough. In this sense, sore is not good and shouldn't be the goal. If you're fit and accustomed to your sport you won't likely be sore the next day -- even after a difficult session. But your heart and muscles will get stronger and you'll get out of that chair with ease. Any Stupid Sore Moments you'd like to share?

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While some sore muscles are to be expected when exercising -- especially if you're doing something new or more strenuous than usual -- you shouldn't ignore pain and swelling during or after exercise, especially if it persists or worsens. While it's uncommon, there is a neuromuscular condition called chronic exertional compartment syndrome. In this condition, repetitive activity in a muscle area (or compartment) swells and inhibits blood supply to the muscles. If left undiagnosed, the exacerbated condition can cause potentially permanent injury to nerves and muscles.

Symptoms of the condition are pain and swelling during exercise. Initially the symptoms subside with rest, but as the condition worsens the pain and swelling take longer to go away. Other symptoms include aching, pressure, numbness, and muscle weakness. Arms and legs are most commonly effected. Because it often goes undiagnosed, accurate numbers of cases are unknown. The condition primarily affects young athletes.

There's no need to overreact to mild muscle pain while exercising. Chronic exertional compartment syndrome is uncommon, after all. But if you notice a pattern with pain and swelling and if your symptoms worsen with time, visit your doctor. It's better to be safe than sorry.

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