A gym instructor from my gym has just started a 'Workout in the Park' which I did yesterday for the first time, involving HIIT and circuit training. As if it wasn't tough enough at the time, I woke up this morning with aches all over, especially the backs of my thighs, lower back, and some mild ones in my groin area.
Assuming it ain't the beginnings of swine flu, it's obviously DOMS. I've taken some painkillers which have helped a bit, and will rest from exercise for a couple of days. Is there anything else I can do? If I continue to do the same workout once a week will my muscles get used to it and stop aching so much? I do exercise fairly regularly, but this is a new routine.
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It's normal; try to do some gentle exercise and stretching today. It might be worse tomorrow, be warned....
You will indeed get used to it; it's very common for this to happen when you start a new routine.
g_k
You will indeed get used to it; it's very common for this to happen when you start a new routine.
g_k
Blimey so it gets worse before it gets better?
I'll get some walking and stretching done today....thanks GK!
I'll get some walking and stretching done today....thanks GK!
Yes, sometimes it peaks 48 hours after the exercise.
I find that extra protein definitely help with recovery. Try to have some as soon as you can post-workout to help minimise DOMS in the future.
I find that extra protein definitely help with recovery. Try to have some as soon as you can post-workout to help minimise DOMS in the future.
Well it seems a little better this morning, oddly enough!
LP....I did get ticked off because I was in a rush and didn't eat any bf, bad I know, I normally love my breakfast but didn't even have a banana to grab. If it's essential to eat before a workout, how am I supposed to have something after as well?
LP....I did get ticked off because I was in a rush and didn't eat any bf, bad I know, I normally love my breakfast but didn't even have a banana to grab. If it's essential to eat before a workout, how am I supposed to have something after as well?
I have some protein powder (it;'s like milk shake!) that I have as a drink straight after my body combat course as it works my muscles so much. Slightly easier to carry and maybe a solution to your before and after problem/
Quoted:
If it's essential to eat before a workout, how am I supposed to have something after as well?
Posted by Spidey
Posted by Spidey
Depends on your timing, obviously.
It can look like this
Meal (say, breakfat or lunch)
Workout
Snack
Meal (lunch or dinner)
Or it can even look like this (that's what I do on weight trining days)
Meal
Snack
Workout
Snack
Meal
Post-workout nutrition is arguably the most important part. You want a mix of carbs and protein (say, dried apricots/banana/fruit juice and yogurt, protein shake etc) and you want to have that immediately post workout. Try to have a meal within 2 hours too.
You don't have to eat immediately before exercising, just try to avoid doing it on an empty stomach. I find that my timings are determined by what I'm doing. When running I like to have a snack about 60-90 mins before. With weights I'll often have snack 20-30 mins before but then I lift fairly heavy so I probably eat more than most people need to around those sessions.
So just a banana and yogurt? Thaink I can manage that 
Ta LP.
I still feel slightly sore today, but much better than yesterday.
Ta LP. I still feel slightly sore today, but much better than yesterday.
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