FIRST! Stop the pain! You will get depressed and unmotivated if you hurt. I strongly recommend ibuprofen (Advil) because it isn't just a pain reliever, but also an anti-inflamatory. Inflammation is about 25% of your pain right now.
Lots of other good advice there but basically anything that brings blood flow to your muscles.
STRETCH. Stretch Stretch! You will feel immensely better after some gentle stretches. MOVE. Try to keep moving, however slowly and carefully. Get up and walk around every 20-30 minutes. Sitting and letting your muscles be cold and still will slow recovery. MASSAGE. (If you can get it!) Grab an oil or lotion and just start rubbing things that hurt. This makes a big difference.
After some (painful) lessons I developed a new motto for working out.
" IF it hurts, stretch it. If it doesn't hurt, work it. If it all hurts s@$*w it all and go home."
Fitness Minutes: (978)
5/11/11 9:02 A
The first time working out in a while is hard for anyone. Don't give up! It may take a couple of days for you to work out the soreness, but don't get discouraged. You should probably do some walking today and light stretching so your muscles start to recover.
Fitness Minutes: (777)
5/11/11 8:23 A
And don't forget walking up steps!
5/10/11 1:31 P
Been right there with you in the last few weeks! Putting on a sports bra was challenging, excessively time consuming and involved breathing similar to child birth (to include a grunt or two). Washing & brushing my hair could have been classified as torture. Positive is it doesn't hurt forever! Good luck with the second workout! :)
Fitness Minutes: (777)
5/10/11 12:22 P
I know what you mean. You kind of squat and fall onto the commode.
Fitness Minutes: (7,420)
767 5/9/11 12:13 A
The first day I worked out was early on a Saturday morning. By the afternoon, I was in so much pain. Trying to use the bathroom was hysterical. I felt that I needed an elevated toilet seat and handle bars to pull myself up! Good thing though is once your body starts adjusting - it's not so bad.
I did learn that at least for the first couple of weeks to take a couple of ibuprofen before bed - it really helps!
Fitness Minutes: (430)
5/9/11 12:02 A
protein! protein! and more protein!
Fitness Minutes: (777)
5/8/11 11:55 P
I did tone it down, but I remained active. I did Day 4 and I can move! I must be getting a little better.
I think you realize that yes, you over-worked your muscles. The "good" news is, that we all do this. Our muscles somehow make us think that we're fine during a new workout, only to give out on us over the next 1-4 days (depending on a lot of factors).
You're not alone. Even though I'm much more fit than I was 2-3 years ago, I still try a new exercise once in a while to challenge myself. Sometimes I hurt pretty badly.
Definitely consider taking some time off from "The Shred", or at least consider toning it down a bit. Maybe only do 1/2 of a class next time. Or do it every 2nd or 3rd day. Or both.
I know you might be feeling motivated, and want to push through. But your body really does appreciate more of a "slow and steady" approach to fitness (and weight loss). Good luck to you along the way!
Fitness Minutes: (777)
5/8/11 2:57 A
I am in the same boat as you are. I recently did the Melt Away with Mitch Gaylord. I made it through the 1st day and thought it was easy. Until I laid down to sleep. I woke up the next day so sore that I couldn't get up. I thought that I was being smart and got a long hot bath and almost got stuck in the tub. Steps were my own private torture. I just sucked it up, took advil, cracked jokes at my own expense and kept going. Good luck to you !
After the 30 day shred (my first time) I couldn't walk properly for 5 days. Sitting was a joke, I just kinda fell onto soft surfaces. The best thing I can tell you is that you won't be that sore again!
Fitness Minutes: (155,843)
2,636 5/7/11 9:33 A
I just changed my strength training and feel every muscle! I take it as a sign of progress, I also take advil!
You will get used to exercising again... don't worry
Fitness Minutes: (108,468)
3,984 5/7/11 7:04 A
I work from a model of Gradual progress. I did not get over weight and out of shape in a day or a week or even a year
I am a runner, and most running injuries are over use injuries doing too much too soon. Adding to much distance at once or adding too much speed.
I suspect this is also relevant to other forms of exercise. Start out more gradually and then add slowly. It is okay to have a little soreness, but It should not spoil the next few days.
To me it is important to start where we are at and then to gradually add a little change and then let that balance into our lives and see where it takes us. Then add a little more change and make adjustments that fit who we are and who we want to become.
To many people decide to make too big a change all at once and this tends to disrupt too many other things in their lives and often leads to them giving up.
So my bias is to start where you are and make gradual susstainable change, and to learn to pay attention. This is a learning to co-ordinate your mind and body so they work in balance and as a team. Developing feed back loops will help not only with exercise, but with eating and with other things.
Fitness Minutes: (1,835)
266 5/6/11 10:05 P
So you're not ready for the shred yet - and that is FINE. Everyone's advise is spot on:
Soak in a tub Stretch Massage your legs - rub in lotions Stay relatively mobile (evne if you have to shuffle your feet!) The more you sit or lay around the longer it will take - I've been there!
Get a different video for right now - Something low impact, maybe. Before I started any sort of real workout I did 'Bollywood Booty' for a while until I gained a bit of flexibility and stamina. It's very low impact and a good beginning to the whole 'getting in shape, changing myself' thing. The host, Himalayya, is pretty and the moves are simple - and she's positive and encouraging. More about *feeling good* not *working your butt off*
Fitness Minutes: (45,897)
4,344 5/6/11 9:45 P
If you're having that much trouble moving ... you should probably take it easy for a few days, Then start again with a less strenuous workout.
A lot of people start exercising by walking. Some people like to walk outside, around their neighborhood, etc. Other people start with Leslie Sansone's DVD's. Her DVD's can be done by people at just about all fitness levels.
You start with an easier workout ... and move up to more difficult ones as your body gets stronger. Pushing it too hard, too fast can lead to injury.
Thanks, I would like to say i'm feeling better but I'm not. I took my son to the Oklahoma City Memorial today and walked through it but he had to help me because my legs would go out on me and I would nearly fall and going up or down stairs had to go down sideways holding rails.I really feel like an idiot and my husband thinks I'm crazy. I am walking around by shuffling along not sure what I did but the workout definitly was too much at once.
Fitness Minutes: (12,042)
5/6/11 5:10 A
Girl, I have been there too. Take a rest day, but I agree that walking is important to get your muscles stretched out. I would take some ibuprofen and drink plenty of water too. Maybe consider visiting the chiropractor or getting a massage (both is my favorite). If you feel like you can do it again after your rest day, go for it Otherwise, mix it up a bit and do something different the next day. Gradually work your way into it so you don't end up hating it. All the best to you! You are doing great!
Fitness Minutes: (119,267)
5/6/11 5:05 A
Enjoy the journey...each new experience and challenge. Drink plenty of water, stretch, maybe do a light workout to warm those muscles, know you are getting stronger even though it might not feel like it at the moment
I can feel your pain quite literally. I did the workout and was sore for days afterwards. Just the other week I was sore all week. I only get around to doing it twice a week, and have been doing it since Jan. I totally notice a difference, I can do push-ups now, real honest to goodness push-ups which I have NEVER done in my life. I am up to 6 now.
I really enjoy the 30DS. Since you are so new to working I would try 2 things. First, spend some more time warming up...go for a walk for 10 minutes beforehand, repeat Jillian's warmup exercises 2 or 3 times, something. Second, afterwards, do a lot more stretching. Try to stretch all your muscles - it should take at least 10 minutes. Find some guides on SP or online.
Fitness Minutes: (41,862)
5/5/11 8:03 P
When your muscles are sore drink extra water and be sure to stretch. That will aid in getting the lactic acid build up out of your muscles.
Fitness Minutes: (10,265)
344 5/5/11 1:20 P
You'll find that the more you move around the less it will hurt.
I'm not gonna lie, losing weight is hard work. Really hard work (at first). And quite painful at times. But if it wasn't, everyone would be at their ideal weight.
But you'll find after a while, you'll develop some better habits and it won't be as hard, it might even be fun.
And just remember the harder you work, the better you will feel about yourself when you reach your goal.
5/5/11 12:33 P
It's normal to be sore after a new workout. I haven't tried that particular Jillian Michael's DVD but I have done one of her other ones and I was hurting for 3 days after that. Don't beat yourself up over being sore. I take pride in the soreness I get b/c I know I kicked some serious butt. I personally wouldn't do the dvd again until the soreness wears off. I would go for a walk instead. You still are working out but your muscles are able to recover at the same time. Workout when you are really sore is more likely to do more harm than good.
Fitness Minutes: (110,991)
1,474 5/5/11 12:25 P
I know a lot of people do 30 Day Shred for 30 days in a row, personally I don't believe it is ideal to do any workout everyday. I know some of Jillian's newer rotations involve alternating her workouts like alternating 30DS with her Yoga Meltdown, etc. Your muscles develop during recovery and that is when you get fitter. But for DOMS, I find that if I do something gentle they feel better--i.e. a walk or low impact exercise or swimming. Anything that gets the blood flowing to those muscles, I heard somewhere that sometimes a gentler version of the same exercises helps. So if you want to try that do the same workout without the weights, maybe slower with fewer reps, smaller range of motion, etc. Stretching a little after your gentle exercise might also help, but you probably will not be able to stretch as much as usual so be gentle. I think drinking lots of water seems to help but that could just be in my head. I know exercise is the last thing you want with sore muscles, but I find gentle exercise really makes me feel better--not quite so stiff anyway so it is easier to go about the day.
You should find eventually you will stop getting sore muscles from this particular workout if you keep doing it regularly.
Edited by: SLYSAM at: 5/5/2011 (12:27)
Fitness Minutes: (100)
10 5/5/11 12:18 P
Ha ha...Not laughing at you, but remembering my first day after that workout. I couldnt move for 2 days and had pain in places I didnt know muscles existed!!!
It gets easier and its a wonderful workout. I am not big on video workouts, but that one absolutely and completely kicked my butt. And I definitely could tell a difference after doing it for just a couple of weeks.
Just hang in there, you are going to be fine. It may be a good idea to walk a little bit today, and stretch out. This will get blood flowing to the muscles which helps speed recovery. I remember working out so hard on occassion, that I couldn't raise my arms to wash my hair! Ahhh, youth! Scott
Ok so I knew I was out of shape but I did jillian's 30 day shred only did level one circuit 1 and I woke up barely able to move. my question is I know that I should be sore but I really can't even stand up straight. Did I over do it or should I just suck it up and keep doing it? I am so frustrated today about the whole thing. I can't seem to control my eating on my own and now I finally made myself workout and I hurt so bad I wanna cry. Any suggestions?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.