Sore after an hour in the gym yesterday, how to recover and continue through the next few days?

The best thing to do is cardio! I know that sounds crazy, the last thing you want to do when your muscles are sore is exercise but it's the best thing for the soreness. If you are lifting weights make sure you only lift every other day at most to give your muscles time to recover, but doin cardio will help you heal faster and not be as sore. It will also keep you on track! :)