normal pain after gym?

lukesmom

So I signed up to this fitness programme for the next 8 weeks, 3 exercise sessions a week lasting an hour each time. Did my first session on Monday and I swear to God my body is aching. Walking up the stairs my legs hurt, my arms ache when I have to lift my kids etc. I'm due my next session tonight! Its mostly using kettle bells and press ups, however I heard boxing is on the schedule tonight. I honestly don't know how I'm gonna keep up with the class. Is this normal to feel this way??? I don't want to not go to class as I'm determined to lose a stone in weight and tone up. Bear in mind it was my first time ever doing any exercises like these ones. I'm just used to walking. I seem to be hurting more than yesterday.

Alf Veedersane

lukesmom wrote: »

So I signed up to this fitness programme for the next 8 weeks, 3 exercise sessions a week lasting an hour each time. Did my first session on Monday and I swear to God my body is aching. Walking up the stairs my legs hurt, my arms ache when I have to lift my kids etc. I'm due my next session tonight! Its mostly using kettle bells and press ups, however I heard boxing is on the schedule tonight. I honestly don't know how I'm gonna keep up with the class. Is this normal to feel this way??? I don't want to not go to class as I'm determined to lose a stone in weight and tone up. Bear in mind it was my first time ever doing any exercises like these ones. I'm just used to walking. I seem to be hurting more than yesterday.

It's normal to feel like that when you start doing something and using muscles more and in a different way....even when you've been training regularly and do a workout that you haven't done in a couple of weeks you'll get that.


It's DOMS (Delayed Onset of Muscle Soreness) - usually peaks 2 days after the workout.

The more you do the workouts, the less this will happen.

jlm29

lukesmom wrote: »

So I signed up to this fitness programme for the next 8 weeks, 3 exercise sessions a week lasting an hour each time. Did my first session on Monday and I swear to God my body is aching. Walking up the stairs my legs hurt, my arms ache when I have to lift my kids etc. I'm due my next session tonight! Its mostly using kettle bells and press ups, however I heard boxing is on the schedule tonight. I honestly don't know how I'm gonna keep up with the class. Is this normal to feel this way??? I don't want to not go to class as I'm determined to lose a stone in weight and tone up. Bear in mind it was my first time ever doing any exercises like these ones. I'm just used to walking. I seem to be hurting more than yesterday.

Yup... Perfectly normal!! It's called DOMS- delayed onset muscle soreness. Usually peaks about 48hrs after exercise, though that varies!!! Good luck tonight. Personally, I'd do something more gentle later, like a walk or a swim, but the wiser ones on this forum will tell you what's actually recommended!

jlm29

Bet me to it alf!!

lukesmom

Alf Veedersane wrote: »

It's normal to feel like that when you start doing something and using muscles more and in a different way....even when you've been training regularly and do a workout that you haven't done in a couple of weeks you'll get that.


It's DOMS (Delayed Onset of Muscle Soreness) - usually peaks 2 days after the workout.

The more you do the workouts, the less this will happen.

Well thank you that is very reassuring. And I can put a name to it also DOMS. I probably won't be the only member of the group with it. Actually looking forward to tonights class even though I'm sore.

OwenM

2 paracetamol before the session will help. The soreness should ease considerably over the next day or so.

racso1975

Experiencing this myseld. Cannot lift arms over shoulder height without body going into extreme vibration :-) so so sore not sure how I will do tonights class

lukesmom

racso1975 wrote: »

Experiencing this myseld. Cannot lift arms over shoulder height without body going into extreme vibration :-) so so sore not sure how I will do tonights class

Same here. I'm just gonna have to grin and bear it.

runawaybishop

Try some stretching and/or foam rolling as it may help. Make sure you are eating properly to aid recovery and getting a decent kip.

For what its worth you probably wont ever get DOMs as bad as this again. My first squat session stayed with me for a week, even stepping up kerbs made me steel myself.

Typer Monkey

The worst DOMS I ever had was after the first Brazilian Jiu Jitsu class I did. My Jesus I ached in muscles I didn't even know I possessed, from my head to my toes! I drive a car at work and I was driving my passenger mental by saying 'ow ow ow' everytime I turned the steering wheel.

I was also in a world of pain after all the squatting at Hanley and Gymfreak's Ladies Lifiting Workshop. The stairs were like Everest for a few days I've been lifting weights regularly since and don't get sore like that anymore.

The good news is that if you keep up the training you'll never suffer like this again. Actually you could use the memory of this pain as motivation not to let your training slip or you'll be back in this pain when you pick it up again

Have a nice hot bath and taking some ibuprofen will also help

PinkLemonade

Hi, how did you get on in the end?
I'm in the same situation myself, started a routine on Friday (strength training, the squats and lunges are what's killing me) and I'm still hobbling today from DOMs, I want to do something today but I'm worried I'll over do it, it might be better just to wait till tomorrow?
I think I should probably go for a brisk walk or cross train and try stretch as much as I can today, but should I go back to my weight/strength program today?
I can do it tomorrow instead and shouldn't ruin my routine overall?

meijin

OwenM wrote: »

2 paracetamol before the session will help. The soreness should ease considerably over the next day or so.

please read http://fellrnr.com/wiki/Delayed_Onset_Muscle_Soreness#NSAIDs
and http://fellrnr.com/wiki/NSAIDs_and_Running

In one disturbing study, rabbits treated with an NSAID (flurbiprofen) after DOMS inducing exercise initially recovered their strength after 3-7 days, but between days 7 and 28 days the rabbits became weaker while the untreated controls became stronger

Mellor

meijin wrote: »

please read http://fellrnr.com/wiki/Delayed_Onset_Muscle_Soreness#NSAIDs
and http://fellrnr.com/wiki/NSAIDs_and_Running

I didn't know paracetamol was a NSAIDs, something new everyday I suppose.

psycho-hope

Mellor wrote: »

I didn't know paracetamol was a NSAIDs, something new everyday I suppose.

Its not, Ibuprofen and Aspirin are alright, its looks like those articles are talking bout a variant of ibuprofen

Mellor

psycho-hope wrote: »

Its not, Ibuprofen and Aspirin are alright, its looks like those articles are talking bout a variant of ibuprofen

Ah, thought so.
Must go looking for something new to learn today.

baulbeg

Foam rolling helps lots, but this can also be extremely sore if your never done before.

best to roll before and after a work out for best results.

Might seem sick but I prefer to have at least a slight touch of DOMS than none at all.

Ps: TkMaxx are selling pretty decent rollers for £20 at the minute - expect to pay £25 and up for an equally decent roller on line.

Alf Veedersane

baulbeg wrote: »

Foam rolling helps lots, but this can also be extremely sore if your never done before.

best to roll before and after a work out for best results.

Might seem sick but I prefer to have at least a slight touch of DOMS than none at all.

Ps: TkMaxx are selling pretty decent rollers for £20 at the minute - expect to pay £25 and up for an equally decent roller on line.

Foamrollersbydesign (on Facebook) compete on price and they're infinitely better.

baulbeg

Alf Veedersane wrote: »

Foamrollersbydesign (on Facebook) compete on price and they're infinitely better.

Nice, i started with Triggerpoint roller and recently moved on to this killer:

http://www.wolverson-fitness.co.uk/Rumble-Roller_ALNF4.aspx

bare in mind i paid £20 for the same thing in TXmaxx. :P