Muscle Soreness

Soulgirl

Hi guys

Just wanted to pick your brains on something. I've recently started going to the gym alot more regularly (previously went periodically, although I do run alot, so thats how I kept fit). I find that it takes me a good few days to recover from the work out. For example I did a Sculpt class 2 days ago, and yesterday just did some cross training and I am really feeling the pain today. A real 'pinch' in the thighs and finding it a real chore to walk up the stairs in work etc.
So, the queries are :
Is this something that will improve over time ? i.e. shorter recovery time with getting used to going to the gym more often

Am I better not going to the gym on successive days ? And try space it out?

If I do go on successive days (I actually really enjoy the gym), should I alternate and try and vary the type of exercises ? like never do weights 2 days running ?

BTW - I'm 26, female, slim build and relatively fit (run a 10km regularly and doesn't really affect me).
I suppose I just don't want to wear myself out, wreck my muscles, but I am really motivated to get my fitness levels high.
Any thoughts appreciated, thanks.

oh - final question - are there specific foods that will help recovery (I have to say I'm not really one for protein shakes etc. so would prefer not to start taking supplements).
Cheers guys

Dermington

I started taking an amino acid supplement to ease myself back into training and I now have absolutely zero muscle soreness in the days following a workout. Sometimes my back gets a bit stiff from deadlifts etc but otherwise I find they are definitely doing the trick.

I'm currently taking the Animal-Pak, Glucosamine and Omega 3,6 and 9 each day. I also walk everywhere as I live in a city and I find this helps, whereas before I used to live outside the city and used public transport and I found I would have to warm up for far longer once I got into the gym because of a lower level of general activity.

Soulgirl

Thanks, I actually took Glucosamine myself for a while when I was doing alot more running and I did think it was great. But I always get lazy with taking supplements after a few weeks. I definitely have some tablets left though, so will finish them off.

Hadn't thought about the Omegas - I do eat alot of oily fish, but perhaps could do with some more. What form do you take it in ? I find the Udo's pretty pricey on a long term basis, would rather try and eat nuts or whatever else they're in. Do you eat linseed ?

I'd be the same as you as regards alot of walking - walk to work, usually a walk at lunch and stroll home too, so I'll just see how I get on in the next few weeks.

kona

ive started upping the milage for the marathon and i have exactly the same pain, heres how to get rid of it....hit the musce firmly but gently with a stick:D i am dead serious it work great!!

Dermington

I take the Omega 3,6 and 9 in capsule form from Natures Way/Holland & Barrett. they appear to have the best value for money because boots etc charge much more for just the omega 3 or the 6 or the 9. I love tuna (both fresh and canned) and thats the only fish I eat really bar some salmon once every month or so. all the mercury from tuna is not good so the supplements make it easier.

Udo's oil mixed with yoghurt etc is really nice and when I took it I did notice some difference to my joint's flexibility etc but yeah it is ridiculous over the long term (and I spend ~€100 a month on supplements currently).

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Getting lazy with supplements used to happen to me too. i started missing days etc.

Since I started taking the animal-pak and the rest of the supplements I take I have never missed one day or one dose because I am really enjoying the way that I feel at the moment.

I work in an office like most people and feeling energetic is hard when your staring at a server or a monitor all day. Basically my energy levels and my general well being have sky rocketed since I started taking these supplements so I dont want to miss a day.

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When I used to play rugby I was going to the gym 3 days a week, training twice a week and playing a match once a week. this added up to 15+ hours a week of intensive exercise and being honest I was nowhere near able to maintain that for more than a few months. Just like that I got a kidney infection for 3-4 months.

I love going to the gym. I used to be over enthusiastic about it to an extent. Just as you need exercise you need rest and I find that if you go hardcore into anything in life without planning it you always end up burning out.
If you feel your up for it why not just make your sessions more intensive and go 3-4 days a week...or less intensive and go 6-7 days a week. I guess my way of seeing it is as long as you know your doing the right exercise properly you should just adapt it to whatever way you want to do it.

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I'm only after starting on the tip of the iceberg of supplements etc and they dont do everything for you so I'm not taking exactly taking all the stuff I should be and avoiding the stuff I shouldnt be.
I'm starting to learn about my diet and I'm trying to stabilise it at the moment so I'm not really the person to talk to about nutrition. PM transform or someone with the knowhow and the elbow grease to lead us to a new land

DubNside

If you have not been to the gym in a while chances are your muscles are not used to being excercised in that way, and will just take time, rest and good food to adjust.

I dont think you need to go too heavy on the joint supplements unless you have bad joints.

Dermington

DubNside wrote:

I dont think you need to go too heavy on the joint supplements unless you have bad joints.

I agree. I'm not taking a heavy dose of glucosamine and because I dont eat a lot of fish the Omega's are just there to replace some of the oils I'm not getting from food.
I want to maintain my joints rather than repair them. that being said i did damage my knees a few years ago and I find I get pains in them far less in the last 12 months as a result of going to the gym and taking supplements.

Transform

Agree with the above

Get used to it. If i did a workout with weights and did not feel anything the next day i would be disappointed

Finally as a regular exerciser your requirements for supplements are HIGHER than the average person

Odysseus

In terms of muscle pain, I find Arnica the 30 potency amazing, take two ever two hours, that with some decent strecthing should help.

Rogueish

kona wrote:

....hit the musce firmly but gently with a stick:D i am dead serious it work great!!

A Tip: A really good deep tissue massage works even better - As well as being much more comfortable

kona

Rogueish wrote:

A Tip: A really good deep tissue massage works even better - As well as being much more comfortable

cant afford one!!! oh ye a good warm up cool down usually solves the prob too!!!!