Question about exercise?

[Anonymous]

Recently, I've decided to actually start exercising and eating healthy. Not just for a week and then give up, like I usually do.

I'm really out of shape though, so I'm a little sore from working out. If I'm feeling sore, if it okay do continue my workout routine, if I can do it safely, or should I take a days break, to let my muscles rest a bit?

[seasidehermit]

Firstly the whole issue with quitting after a week, even though you said this time is different it may help to remember it only takes 21 consecutive days for it to become a habit. Once it's a habit you won't think twice about doing it, it will just be something you do.

Muscles build by creating lots of little tears in themselves allowing growth, this is what hurts along with lactic acid build up in them. Over working muscles is not good, say you just did arms in the gym you aren't gonna want to do arms the next day. If you went for a big run yesterday maybe do a lighter shorter jog. Stretching and using your muscles will help with the pain as will cold showers immediately following exercise.

The best judge is yourself does it hurt because its tired and been used or does it hurt from injury if its just tired and being used then go for a lighter workout or work another area of the body :)

*diet can also help reduce muscle pain, and aid greatly in weight loss.

Good luck with your fitness goals!

[kholland65]

Results happen not during exersize but during rest when the muscles repair. When you first start working out, your body isn't used to it, you will get sore easily and stay sore for longer. If you are too sore, over working your body is counter productive. It needs to heal. You also risk injury. After a month or so you'll start feeling less sore.

For the first 3-6 weeks, I suggest you only work on 3 days a week tops, to ease your body into it. Don't make the works to overally strenuous either. Just ease yourself into it. Walking into the gym on the first day and pushing near your one rep max is not a good idea. You'll likely pull something or hurt yourself, no to mention you probably won't get much from your work out because your body isn't used to handling the pain.

[nermalinda]

It depends on how sore you are. If it's really bad, some gentle movement can help. If it's mild, then no problem, go ahead and work out.

[djbreal87]

You are going to feel sore for about a week. After that your body will get use to it, and you won't feel as sore. It is OK to work out while you feel sore. Follow this basic rule and you will be OK, Alternate Upper and Lower body workouts (Monday-Upper, Tuesday-Lower etc.) the soreness you feel is the during and after affects of your muscles rebuilding themselves. There isn't anything you can do to make it feel better though, other than stretching, some say that helps. Remember, ACTUAL resuslts take at least a month and a half to 2 months of working out on a steady schedule to show physically, so don't be discouraged if in 3-4 weeks you don't notice any changes, just work hard, sweat, and after some time you will start to see :)

[martyfellow]

It's normal to be sore at first, and yes, you should let the muscles recover before you work out again. But every day you should at least work out a litle, because that will help the muscles recover more quickly. But be careful and don't put the sore muscles under a lot of strain!

[MartinMarsh]

What's your workout routine? I'd say do a training split. One day workout a certain part of your body . Rest on another day. Then on the following day do a different part of your body. A very basic split is:

Upper Body day

Rest day

Rest day

Lower Body

Rest day

Rest day

Repeat

That can get you started until you want to get more advanced. Make sure you're letting your muscles rest.

[Asker]

I don't do the exact same thing everyday, but this is the gist of it...

Jog for 5 minutes

25 crunches

25 push ups

Then I do something similar to the videos on here link

(If squats and burpees aren't in the video I watch that day, I'll include them)

25 crunches

25 push ups

Arm workouts with 5 pound weights - 5 sets of 10