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BUFF,
Much of the "soreness" you're feeling is caused by lactic acid buildup. Is a byproduct left over in your body when it breaks down ATP to ADP to get the energy it needs to fuel your workouts. The best way to rid your bodies of the lactic acid is to do several minutes of "cooldown" exercise. After you've run, drop the speed on the treadmill down to 3-3.5 miles an hour and walk a few more minutes. After that stretch the muscles you've used. Another tip, try adding another exercise on alternating days. I'll use my treadmill, the elliptical, Play volleyball for a couple hours one night and tennis another. The variety keeps things interesting and doesn't always work the same muscles.
Hang in there. You can do it.
~Mike
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| Make sure you stretch adequately before and after exercise. This can reduce the amount of soreness the next day.
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| There is nothing wrong with being a little sore after a hard workout. What you need to do is follow that hard workout with a couple easier ones. If your legs are sore everywhere it is probably just an indication that you had a hard workout. If one particular spot hurts and continues to hurt for several days then you might be headed towards injuring something. Have you heard of the 10% rule? Basically if you work out for 60 minutes this week, don't increase your workout time to more than 66 minutes the next week. It usually is applied to runners and mileage but you can use it for time as well.
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JOGGER5079
3/8/07 12:35 P
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| One of my downfalls in the past is that when I go to the track, I set my goals to high. That was the past.....now, I'm going to go out and set a lesser goal and build my stamina in order to increase. I think too many times we see pics of these guys that are in great shape and want instant success and we over do it. It took time to put the weight on, and it will take time and determination to take it off.
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| Take it nice and easy. Ease into exercise. I've done that a couple of times lately after I've been off for a bit. Don't overdo it, you'll gain stamina and strength slowly at first, not to worry. Just keep after it.
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You know I think the "no pain no gain" saying can be more dangerous than helpful. Your legs hurting from your workout could mean you're overdoing it and should start out easier. You're not going to be motivated if you're hurting and possibly causing muscle strain or other injuries.
Remember, Rome wasn't built in a day!! You need to start slow with your cardio and build up. Oh, don't forget about stretching out both before and AFTER your workout. This is VERY important, especially for us middle age guys!!
Instead of the treadmill right off, you might want to pick a lower impact cardio exercise such as walking and cycling. These are very fluid exercises and would be good alternatives until your body (legs) have built up to a point where they are ready for the treadmill. Go gradual with the treadmill settings. Start with a slow walk (great for stretching) and gradually increasing incline and speed. You might want make these treadmill adjustments over the week. For week 1 slower walk no incline, week 2 faster walk with 3 degree incline, etc.
Buzz phrase here is to "BABY STEPS-- TAKE IT GRADUALLY"
I'm a big proponent of walking. I do it exclusively for my cardio workout at this time because it's convenient, very easy to get done and through varying my route it never gets boring.
Hang in there Buff!! You can do it, but do it gradually and at a pace where not causing pain to your body.
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BUFFCOAT1445
2/24/07 7:54 A
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| guys excerised on the treadmill for 20 minutes one day and then 10 the nnext day and the thighs was sore i have heard the saying "no pain no gain" but man any help out here to keep me motivated and the legs not hurting ?
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