How many times have you started a new workout program, so excited, super motivated and ready to give it your all, and you do. But then the next day you are so sore you can't raise your hands up over your head, or sitting down on the toilet is the worst pain you have ever felt in your life?
How can you avoid that shock to your body that makes you stop dead in your tracks from exercising the next day and the day after that because of 2nd day sorenessOr DOMS (delayed onset muscle soreness)?
1) Don't go 100% full out on day 1 of your workout, especially if you haven't been exercising regularly or at all for awhile. Allow your body to acclimate. Allow your body to get used to what you are doing. Otherwise you are going to literally shock the crap out of your body and you will be so sore the next day. Give 80% effort so that you can let your body get back into the groove of exercise.
2) Slow down to watch and feel for correct form. You do not have to keep up with the trainer. If you are just getting back into it you need to slow down on the moves, and focus on your form so that you are doing each and every move correctly and safely. Otherwise your chances of injury are increased. Also listen for cues from your trainer or instructor on what mucles are being used during each move. They often say, "you should feel this in your butt, mid back, legs." And make sure that you are feeling the move in those areas, and not really anywhere else. Like lunges, should workout your legs and hip flexors. If you are feeling it in your chest, and aren't doing it as a combined move, then check your form!
3) Go light on the weights. Don't start out with heavy weights on day one. Start with 0 weights, or light weights again to let your body acclimate to what you are doing.
4) Don't be afraid to modify the moves. Most of Beachbody's workouts have a modifier. Most gyms in classes will show modifications. You are still going to get a killer workout, even doing modifications, especially if you haven't been exercising regularly. As you get stronger, gain more endurance you won't be modifying as much. I am still modifying some moves in my workouts. Not all anymore, but some of them.
5) Make sure you are getting in a good enough stretch at the end. Even if that means doing more stretching after your workout is over, after a class or later that night. Holding each stretch for a good 30 seconds to allow your muscles to relax into it. And stretching the next morning helps too.
6) IF you are super sore the next day...WORKOUT MORE! I know it sounds backwards but really, If you are sore, workout more. Exercising helps to lose those muscles back up. Move around the lactic acid. Helps you recover a little faster. The first time my trainer said to do that I thought he was crazy, but within 5 minutes I was feeling better and at the end of the 30 minutes, I could walk normally without pain.
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