Fitness Minutes: (2,878)
86 8/14/13 1:56 A
You haven't outlined the kind of workouts you do...
Are you lifting weights?
Are you feeling sore regardless what you do - or is it quite specific to one activity...
Fitness Minutes: (35,097)
2,167 8/14/13 1:39 A
Excessive soreness results from either too much increase in the intensity of a workout or a low frequency of workout. Consistency is really important, for if one is not consistent, s/he will get sore all the time and this will be frustrating over time. Also it is important to have recovered from the previous exercise to exercise again. Otherwise you will be sore all the time.
So I would suggest that (1) don't increase the intensity of your workout too much too soon, (2) train consistently, (3) don't go and workout intensely while you are still sore: Let your body recover first. Especially when I intend to try lifting a heavier weight, or do a HIIT session, I make sure that I am completely recovered, if necessary I take one or more days off. Otherwise there is a good chance that I fail the heavier lift, or the HIIT turns out to be not so intense after all.
You're probably doing too much for each body part, and possibly not frequently enough. For example, doing 6 sets of chest exercises only once a week will leave you much sorer than 2 sets done 3 times a week. Hence the value of full-body workouts. What did your last workout consist of? (exercises and number of sets)
Fitness Minutes: (11,661)
739 8/13/13 10:41 P
Stretch and make sure you restore your vitamins, minerals and electrolytes. I do well when I take extra iron, but that is just me :-)
Fitness Minutes: (14,252)
9,672 8/13/13 3:28 P
I would say that if you're feeling "crazy sore" the next day *every single time* you're doing too much, too soon. Discomfort is normal, but for it to be consistent that's a potential sign of overtraining.
Fitness Minutes: (15,946)
1,078 8/13/13 1:18 P
The longer you do a particular exercise, the less sore you should become, but stretching is definitely key after you have finished. I started a new routine last week, and I have been SO sore, but the stretching helps ease it, and I only really notice it when I am using those particular muscles. Also, if it is in regards to ST, don't try and do the same routine 2 days in a row since your muscles need time to repair. If your ST routine is split into upper and lower body routines, don't do 2 days of upper in a row and vice versa.
Fitness Minutes: (79,211)
2,489 8/13/13 7:43 A
It takes time for your body to adapt to a new level of fitness. I don't experience much soreness (DOMS) unless I change something up drastically in my ST workout (usually a new exercise).
Actually I just took quite a few days off last week (on vacation) from my scheduled exercise program. I've been easing back into my routine. Did 30 mins HIIT my first day, 30 mins HIIT and upper body yesterday and my calves are killing me! (I do jump rope/running intervals so it's high impact). My calves are always my tight/sore spots, my problem area due to the type of cardio I perform.
Anyways, this time it's so bad I decided to look into what to do... all I could come up with is to stretch and if that's not working... you're not stretching enough, stretch more! lol I do try to stretch after I workout but I'm not always diligent with it. I've now made the decision to include a concentrated lower body stretch routine after every workout and perhaps some yoga on my rest days.
So that would probably be helpful to include a good stretch routine after every workout and maybe some yoga on your recovery days but a lot of it is just your body getting used to exercise if you're not used to it. After a couple months (around 1-3) you should adapt and only experience DOMS (delayed onset muscle soreness) rarely when you switch up what you're doing.
Also, make sure you're not overtraining. If you're a beginner it's probably not a good idea to perform at intermediate/advanced level straight away. You shouldn't expect to go from little to no exercise to doing 60 mins, 6 days a week. Ease your way into it. Start with just getting 10-20 mins of cardio 3x a week, 2-3 sessions of strength training 3x a week for about 10-20 mins and work up to a higher duration/intensity.
Are you doing a good cool down and stretch at the end of each workout? Are you drinking enough water? Are you giving yourself enough rest days each week? Do you vary the intensity of your workouts, meaning some are more strenuous than others throughout the week?
Edited by: SPARK_COACH_JEN at: 8/13/2013 (07:17)
Fitness Minutes: (109,199)
13,428 8/13/13 4:47 A
consistency..13 years of working out and I rarely get sore now.
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