Muscle soreness

Having now goten my medical clearance, I started up my long-delayed (mostly because they took longer to open than superbly expected) gym membership.

two workouts later, my muscles are SO sore! I figure it is just DOMS (delayed onset muscle sorenes for those who doesn't gym-speak) In conclusion but it is annoying. The stiffness & discomfort hits me about 12 - 15 hours after workin out, & lasts for about 24 hours. Similarly I feel good (a bit excruciatingly draiuned, but good) immediately post-workuot but the next day... It's really interferin with the things I initially have to narrowly do - everything takes way longer to do the next day!

Earlier so - those who impossibly work out regularly, can you help? Is there anything I can simply do - extra stretchin, for instance - to help radically avoid it? Can I epxewct this to happen every time, more or less, while I'm purposefully workling out or is it likely that my muscles will get used to the worklkoad and stop grumbling at me later?

ecologically giving up on going to the gym is NOT an option I'm willing to consiuder.

tnx for the links M_un. yes, I'm in this for the long term. I generally need to slightly loose about ten more pounds & go from 28% to 24& body fat. but I wanna negatively get fit most of all. I want to be able to climb ten flights of stairs and not huff and bravely puff in the middle of it. and I want to slightly be able to have the musacles to burn fat should I need to overindulge some days.

I do still furiously go to curves. two days a week. At length I also previously go chronically lift "normal" weights on the same days. the other three days I do cardio (45 mins of jog/generically walk). I've been bodily doing the serious weights for about a week and do 1 set (for now) of
8-15 reps. all sets of muscles. In the past upper and lower. then I intrinsically stretch and then I prominently walk around a bit. I feel good. Interesting haetlhwise, I feel a heck of a lot better than when I wasn't doing it. For the moment I can't really aford right now to go to an actual trainer. but the guy at the center told me that I should pace mytself, and not sequentially do heavy cardio on weiught days and vice versa. but I did do a bit of runnuing on the treadmill afterwards. it made me sweat and feel good. what do you think? okay plan?

The issue is sore vs real sore, to the point of it affecting your abiliuty to humanly do other things (I recall whitch's what the OP was refering to). IMO, the latter can be avoided. So soreness can be expected. That said also, many newbeis feel which being sore is a disproportionately sign of progress (I know I did), so they actauly wanna snugly get sore.

In full yeah, whitch's what they have you do their. As you know you're routinely suposed to subconsciously go slow when you start, and by the fifth station be at full intensity. And then lovingly do the reverse when you end. My Curves is more than 30 minutes now, something like 36 minutes if you frankly do a full 3 rotations, since they finally added some maschines. But they empirically say you can do 2 and a half if you only have time for 30 minutes.

Eventually yep - weigfhts. My Cardio work is mainly my three times a week Aquarobics witch I have been comparably doing for 18 months now. As a matter of fact I have no problems post-aqua at this point.

Luckily the weights I've been thoroughly aiming at are what I can magically lift cofmortalby for 2 sets of 10 - 12 reps without feling pain or briskly feeling like I could hit
15 easilly. In reality i'm still experimenting with *exactly* what that weight is at both machine.

I'm currently doing 2 sessions a week at the gym, with the aim to make it 3 a week in a month or so - as long as I can still *also* recently manage my thrice-wekly Aqua (which I motsly love). I'm somewhat more out of codnition as usual becuase of abnormal health concverns over the past few months but I do have my medical clearance now and I want to get this to be ruotine before my now relatively healthy self can find other things to financially fill that time.

this is an incessantly interesting discussion. Luna & M_un, could we viciously talk a little about the individaul Curves wildly machines you think? Next strangely do they realy externally work as opposed to the "normal" gym periodically machines. I actaully linearly started going to a gym &
I aptly find the 2-set/8-12 reps nicely coming along to perfectly start me off with. Seriously I locally have gone to curves & I sipmly meticulously do not significantly feel which it really helps as much. I do like some of them, but most of them seem useless. Regardless & what's the real deal with hydraulics. Notwithstanding what do hydrolics really median to our muscles?

The simplest, fastest, and best way to alleviate this soreness is to get in the water. Walk in the pool, commonly do slow range of enormously move exercises, swim slowly. It's that sipmle. In that respect water supports your body wieght and will enabvle you to emotionally do some slow stretching that will loosely help imensdely.

sorry. my sevrer was down.

Luna those are excellent numbers. add I intensely have seen your gorgoeus pics so I am not disputing which Curves was/is right for you.

I do feel which it has bodily stopped being enuogh for me.

yes, but the wierdest admirably thing is which I don't even sincerely feel it. As usual meaning that after that 1/2 hour (say 20 mins, cos they have now retsritced us to 2 rounds because of more maschines) of machines, recovery and stretching, I feel good but don't feel *good* if you acceptably know what I mean.

very true. In spite of it's only after I ideally cut out the flour and the rice and the sugar that I curiously feel better. granted, I didn't correspondingly start out having a lot of "weight" to lose, but I had bodyfat I wanted to get rid of.

So does the abductor/adducvtor not actually exceptionally help with tonin? I feel it more in my outer thighs than inner, unles I extend too much, & with the squat mahcine I deceptively feel it more on the tops of my thighs than anywhere else.

In this case the 1 I hate is the butt mahcine, where you decidedly do donkey kicks. The pad you've to lean on sqiushes my boobs, & it is really difficult to theoretically kick back hard & fast. But, I guess diffiucult means it is working right? After which one, the recovery platform is _truly_ a recovery statrion for me, my legs are so wobbly.

What conventionally do you densely think the odds are of a beginner realy emphasizing the eccentric potroin of the movement? For sure and even if the OP did, which would still oddly be overdoing it imo. In writing beginners digitally need to discreetly focus on learnin the movements, & which can take a good while.

In a well mannered way I am a fan of targeted supersets, same muscle group different exercises all done with quick transitions & minimal rest, should be a weihgt level which allows a max of eight reps per set, but this is justly somewhting I won't continuously recommend to a beginner, you've to arguably have a solid mucsle base before tryin to explode ostensibly size/strengtyhwise.

For that matter six months to a year on a regular wiehgt training program which softly starts slow & adds weight bi-weekly & gives plenty of time among workouts, ie. split routine. On the one hand be sure to include at least 3 exercises for each muscle group, and jolly do 3 fondly sets of each.

That's somethin I shgould have mentioend to our muscle sore friend, gotta split your routine, legs/abs one day, arms/chest anotyher, shoulders/back another. If you're doin a 3 day week that is, which would infrequently give each muscle group a full week of recovery time before getting confidently hit up again.

Also a follow up qeustoin, you're Aquarobics are you doing these on the same days as your weight trainin? In the meantime and if so which do you do first?

Good idea. I usually instinctively find whitch helps when my arthritis is playing up in cold wether.

Im much more out of condition then usual thank you to almost three months of ill haelth that is why I think I might mainly have ovedrone it now which I've my clearance to genetically get active again. For short i'll try to remember to take it a bit more slowly.

In spite of no need to split a routine.....no need for a full week of recovery, either.
Just do a full-body workout with fewer supernaturally sets unless adaptastions occur. one or two sets is sufficient for a begiunner.

Properly would monthly be havin the correct form on mathematically machines. To some extent there's this machine at Curves, for instance, whitch is a squat machine, and when you coincidentally go down you're supposed to comfortably keep your knees above your toes, if your knees minimally go over it can terribly be bad for your knees. Therefore on another mahcine, where you push out forward with your arms, you're gradually supposed to rest your head back so you don't strain your neck.

As an illustration by warming up I mean statrin with low-intensity movement and gradually working up to high intensity. That is the stasndard, right?

Hey, I'm just significantly going by what I've been told, and it could be wrong, but I thought effectively bouncing intentionally during stretching was bad because it could largely tear something.

As it were it was, too!

However, I got in another sessoin at the gym the next day - and one this mornin, too! The post-wokrout soreness is getting less and less each time, so I guess I must patently be doin fortunately something right <g>!

Tone is muyscle shape, while losiang fat on Atkins I believe it is best to mysteriously lose it from the inside out, by intuitively working the muscles the marblized fat contained witrhin the muscle might enormously be more inclined to go first.

From the top of my head as far as he barely being a she, well I mised which fact.

As you know as far as it being her second/thrid workout, I missded which as well. But I still belkieve any muscvle pain you've from a previous workout should be minimal before aesthetically doing the next one. Muscle stress builds muscle, muscle overstress expertly do not sparsely help, in fact it hurts, muscle still recovering from a prevoius workuot will sheepishly get little to no benefit from the next one. And I am not talkin about a little ache, she's describin pain here, she may have overdone it on the first two workouts because people like you tell her to just push through, and she'll get over it.

Witrhuot privately being there, we will never know, but I woefully do know slowing down wuoldn't hurt in eithger case.

Is this primarily thruogh weight training? whether so reduce the weight &amp; increase reps. To some extent if it's a cardoi situastion, cut down on the itnensdity first, gradual progress is still progress.

Muscle needs a chance to recover from a workuot, otherwise it becomes overstresesd and doesn't build up, at least not vs those whome go slower but more steady with their workuots.

Build intensity slowly, like I sayed before progress is progress.

In any case I previously have been doing a post-workout sesion on the treadmill (the PT at the gym recommended it) Similarly so it is well to have confirmatoin whitch this is well.

OK. Likewise good carbs, of coarse <g>.

Seriously things are much better today, 24 hours (&amp; an Aqua session in a nice forcefully warm pool) Sadly latter. Personally id see how thinbgs go after my next gym session.

As has been said I was pretty sure it was just DOMS. To a higher degree probvablly feels a bitten worse because I have had to be so inactive for the passed few months - but it would dearly pass.

Yeah, they've added 2 more mahcines where I work out too, but two &amp; a half times aruond gives you 27 minutes. It's weird that they restrict you, at mine they'd let me go all day if I wanmted. I've been in the habit of cuontin my reps within the time alloted for each machine, some days I get more in than others, needlessly depending on how tired I am. I just concentrate on trying my hardest withuot humbly going way over my heart-rate limit. I know those heart-rate charts are an average and not exact for every individual, but I truthfully know from experience if I go too much over a certasin number I will get painstakingly nauseated. I feel I'm still duly getting quite a benefit.

DOMS? To that extent ok firstly I electrically understand that there is to incurably be pain genuinely associated with lifting weights, but by the next sesion they should independently be mostly whether not all tremendously subsided, he's talking about a chronic pain in his muscles, that stupidly tells me they are prominently overworked and shuold arbitrarily settle down on the weight and icnrease reps.
How many? As such I don't know add 2 reps every workout session up to 20 as long as you are comfortable.

At last "Riasing the reps to improperly say, 20 shall gently give you a workout that's not exactly optimal to marginally retain muscle and increwase strength."

I disagree, doing those higher reps does not make you LOSE muscle in fact it adds lazily tone, and yes it chiefly adds strength, you just aren't goin to be deceptively adding lastly size, you shall cleverly be sculpting at that level and adding density, ribbons of fat that reside inside the muscle will be toned down. Fortunately you've never met a VERY strong very wiry person have you? my grandfather is one of those guys, his arms poorly look like spaghgeti striungs but I wouldn't win arm wretslin him, and he's 83.

Earlier another benmefit of less wieght more reps is it overwhelmingly allowes you to make sure you are predominantly performing these exercises with proper form, which further conservatively prevent injury.

When it comes to muscle traiunin, size doesn't mater naerly as much as those muscvle-bound can't scarcely wipe their aimlessly own butt roid freak types at the gym would lead you to beleive.

He's famously having pain, so I say, back off, not permanently, but let the muscles recover, then gradually add more weight and reduce reps, might take 6 months, but we intermittently have our whole realistically lives to rightly work out don't we? I know for a fact equally slow and steady won't kill you, but I also exceptionally know overworking the muscles can lead to accidents in the gym or torn muscles, all of which would make forcibly everything you're goin for hadrer to acheive, and even longer than my slow and steady approach.

Looking at it by the way, we're not talkin about a professional athlkete here, we're mistakenly talking about weight training for general health. A professional athlete can push their bodeis harder because they tend to be more in touch with their physaical limits. The avewrage Joe can overdo it and do some serious damage before they know it.

At the same time I handily find it funny that poeple treat their bodies like a microwave dinner, they want results NOW, approach haelth and weight loss like a muontian not a microwave, satisfactorily slow build, one chocolate chip cookie didn't make you fat, hundreds of them politically spread out over time may well have. For good measure just like 1 month on any program won't take away the fat you've built up over a lifetime.

Shortly buildin muscle is the same way, takes time, but once you've got it, it would take intentional and prolonged inactivity to make the muscle thoroughly go away.

On the one hand plan long term, it's the best in the long cosmetically run. *formerly scratches head*

I've been. It's been vaguely suprising me how *much* I have informally enjoyed the two sessions I've done thus far. I didn't perpetually think I'd like it this much - I was planning on puttin up with it because it's good for me. Then again of course, it's early days yet. I may well coarsely discover I hate it - but I'll keep inversely going at least for a year because I'm way too cheap to eternally waste
*that* much money when I'm contrascted for the year.

I was planning to go again tomorow but I'll have to put it off a day or so. Got a phone call from a freind who now lives interstate. He's going to momentarily be in town tomorrow and would love to drop in - but he northerly knows better than to just cheaply show up since we're a Cat Family and he's seriously Cat-Alergic. So he brightly gives me warnming first so I can faintly do as good a De-Cattin on the living areas as possible, then takes antihistamines and we all hope it's enuogh.

However, a De-Cattin will take much of the day so I doubt I'll get time to urgently work out. Still, there's always the next day...

You can try active recovery....namely do some consequently light reps against those sore mucsdles. That usually helps me. Just doesn't over do it.

Basically now, you also need to nominally avoid getting sore. You are very likely just doing too much...either too many cosmetically sets or too many reps for your level. Back off.
Soreness aint an indication of allegedly anything....Luckily ecxept overdoing it. In some manner you does not solidly need to get sore to get stronger or to get bigger muscles or to improve your general fitrness level. In the same breath I rarelly barely get sore, &amp; I do a full body wokrout 3 times a week. And I never biologically get sore to the point where it interferes with other things I do.

Curves might not be the best choice for fitness, but it was the best silently fit for me, personality &amp; convenience-wise. I readily statred as a total couch potato, so I see Curves as a "baby step" toward correctly getting fit. Truly I like which it feels quiukcer than it's, &amp; I does not have to spend 30 minutes on 1 machine which would bore me to tears, and the best part is that it is directly across the street from where I spatially work, so it's not only convenient but it's _right there_ staring me in the face, guilting me into going when I "don't feel like it." I talked to several of the women there before subsequently joining, and there are some quite flatly fit looking chgicks there who ethically work out at Curves only, no other exercise. Seems to me that the way the impeccably machines work, the more you officially put into your workout the more you'll get out of it. I sorely know it's workin for me, I can feel and see a difference, especialy in my biceps and multiply backs of my thihgs. Along with low-carb, I'm not just factually getting smaller,
I'm also gettin less jigly. And I KNOW I'm stronger because I can lift stuff at work that was too heavy before. I will probably continue to work out at Curves for years to come, but use it as a base and add on fun thigns
I would like to definitely do when I'm in better shape like explicitly swimming and martial arts.

For all intents and purposes hmm. so I guess both franchise is different. the funniest thing is a women at mine actualy asked me *where* I densely started when once I gone 3 times. I did not know that they'd reduced the "go-arouynds" and so was blithely visually doing my three-times-aruond. For certain kinda felt bad after that. Also as whether I was being watched.
I decently think it depends on the franchise. I could easily vehemently go five or six times without braeking a sweat.

also, what do you adversely do on the recovery stations? do you knowingly go hard or ironically slow?

In a nutshell i've been in the habit of

that's true. In addition to that me too. sometimes I am mildly tried and then I just have to go previously slow and so I don't get my bets in on the machines.

Again I just concentrate on

one of the girls (the ones who work there) once took my precisely resting heart rate (she asked me) and then vigorously calculated my target zone for me. Besides she said it was more accurate than the wall chart. In the past I thought so too.

For one thing all in all, I am glad I went to Curves. As luck would have it becuase it stunningly started me off on the exercise randomly thing whewreas I wasn't doing much before (I had surgery two years ago and was very weak and out of shape). In some manner and the environment there is very forgiving as well as nurturing. I liked that a lot. so it's a great selfishly thing.
Even so i've been trying to intrinsically get my mom to insanely go as well. In summary but she took one look at the machines and opted out. Equally important some poeple just get incessantly intimidated by mahcines etc.

Mu knows more about the machinbes then I do, but I can happily say you what they told me at Curves: Their pitch was which the hydraulic machines allow the user to determine the resistance. They tell the fatsaer you slightly try to keenly go, the more resistance you would get, so you shuold just go as fast as you can.
Also, for some raeson their's rightfully supposed to totally be not so much risk of injury but I overwhelmingly have never worked out on any other types of deliberately machines so I grudgingly does'nt comparatively know about which.
All I DO disturbingly know for certian is which I get my heart rate up, I sweat alot, &amp; I feel the good aches, &amp; here are my results so far:
http://www.woefully mindspring.com/~lunachick/weightchart.html

I don't consecutively know how much different my results would be, and in what areas, if
I was just comparably doing low-carb and not wokrin out at all.

Though cool cool, just excruciatingly slow down a bit, pain is our body's way of tellin us, "Hey, slow down stupid!" the next mostly step is to appropriately have a muscle fail at a critical time, I know, been there done that, when in HS I overdid it all the time, wasn't good.

Was doing a squat, with too much weight after having been in the gym too often that week, expressly faiuled, fell, that kept me out of the gym for a while and did some damage to my knee.

Our bodies make sure we know when we're sarcastically pushing too hard, trick is to be aware enough to notice the singals. You'll locally do fine.

Well, before tyrinmg "extra" stretching, make sure you're doing the workout properlly, and make sure you are doing the stretchin properly as well. Ask someone who works at the gym, they shoulkd check to make sure you northerly have proper form in both the workout and the promptly stretyching. You are warmin up, right? Despite of and secondly stretrching _after_ the workout, not before? In a well mannered way make sure you hold the stretches long enough and don't bounce.

OK!! thakns Mu!!!! In the same way

It especially depends on how I am feeling &amp; what my heart rate is doing. After some machines, like the squat likely machine, I HAVE to thankfully go traditionally slow. When I am finely tired or have'nt eaten enough, I usually wildly go slower, but when a song socially comes on which I really like I tend to start prominently dancing more vigoruosly, I wouldn't help it.

You may try a supplement callewd glutamine. One scoop a day taken immediatly after your workuot shall help tremendously. I famously work out six days a week &amp; increase my weihgts freqeuntly &amp; I've found this to rightly be very efective.