The Pain of Working Out

ncbeachprincess
ncbeachprincess Posts: 91
in Fitness and Exercise
I am new to working out, eating healthy, etc., so I am not sure if this is normal. Since Saturday, I have worked out everyday, not major workouts, like 20-30 min of Zumba Core and 30-40 min of walking at a moderate pace. My thighs and calves are KILLING ME! I keep up with my daily routine, thinking that it will get better, and its because I am so out of shape. It isn't getting better, but not worse either. Do I need to take a day in between until this subsides or can I continue to do what I do and it will go away? I want to join a gym but am really worried that til I get into better shape that I will rip or break something. Any suggestions at all would be great!

Edited-I do stretches before and after I workout. I eat what MFP says I am allowed to have, and feel full.

Replies

  • ItsCasey
    ItsCasey Posts: 4,021 Member
    Is it actual pain or just soreness? If it's pain, you need to stop. If it's soreness that won't go away, you probably don't have great muscle recovery habits. Build foam rolling, stretching, and mobility work into your routine. Get enough sleep, and eat enough food.
  • SJVZEE
    SJVZEE Posts: 451 Member
    You should be a little sore afterwards but if it's carrying over to other days, you may be doing too much. I definitely know when I'm pushing too hard because the next day I can hardly walk-that's when I'll take a couple days off to let my body adjust and then restart at a more moderate pace.
  • scottb81
    scottb81 Posts: 2,538 Member
    If you're just starting out then everyday is too much. Take a day off every 2d or 3d day until the soreness goes away. As your fitness improves you can gradually increase the amount of work and number of days you workout without being sore all the time.
  • ncbeachprincess
    ncbeachprincess Posts: 91
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.
  • SJVZEE
    SJVZEE Posts: 451 Member
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.

    I do try and walk everyday for at least a mile-but I make sure to change speeds for my rest days. On my exercise days I walk very briskly (around 14 minute miles, a little over 4mph), but on my rest days I cut that in half :)
  • scottb81
    scottb81 Posts: 2,538 Member
    Walking should be fine. FItness will improve pretty quickly and you will be able to productively work out everyday in a few months if you want to.
  • JustPeachy044
    JustPeachy044 Posts: 770 Member
    I don't recommend stretching too much before the workout. Stretching 'cold' can be counterproductive. Jog in place, do some jumping jacks, etc. to get warmed up for a few minutes. Then stretch really good when you are done, and again later in the day.
  • Amyp7777
    Amyp7777 Posts: 79
    Trying varying your workout daily. If you are doing zumba and walking moderately every day, it seems to me you may be over-working the same muscles. Maybe try zumba one day, a long slow walk the next. Or alternatate zumba/walking with strength training. Good job on getting started though! Just stay active and the soreness will eventually go away! Once you are in the groove, you'll only be sore from a really strong workout, and that's kind of a good feeling.
  • poedunk65
    poedunk65 Posts: 1,336 Member
    Could be your shoes. I learned a long time ago not to buy cheapies for working out. Also posture.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.

    Walking would probably be fine since it's not really strenuous. You do it normally anyway, whether or not you work out.
  • ncbeachprincess
    ncbeachprincess Posts: 91
    Could be your shoes. I learned a long time ago not to buy cheapies for working out. Also posture.

    My ankle issues are from my horrible shoes! I am going show shopping this weekend to get some good walking/running shoes.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    First and foremost, you should not be stretching before working out. Period. Unless your muscles are warm (you've raised your body temp) you should NOT be stretching. You're going to injure yourself.

    Second, working out every day since Saturday is not a bad thing, but I would take a rest day once a week. It's understandable that your legs are killing you and it's also a good thing. Here's the silver lining, you longer you keep this up the less sore you will become day after day. Will you always have a little bit of soreness??? If you're doing it right, yes. But will it always be so bad you need a walker to sit on the toilet? Probably not.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.

    Walking would probably be fine since it's not really strenuous. You do it normally anyway, whether or not you work out.

    Let me clarify for you real quick, the term "rest day" means "active rest." So if you want to take a walk on your rest day, great!! "rest day" does not mean "sit on your butt and do nothing." So definitely find something to do, clean, cook, laundry, walk, swim, tennis, basketball, throwing a ball with a dog/kid..... etc....
  • ncbeachprincess
    ncbeachprincess Posts: 91
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.

    Walking would probably be fine since it's not really strenuous. You do it normally anyway, whether or not you work out.

    Let me clarify for you real quick, the term "rest day" means "active rest." So if you want to take a walk on your rest day, great!! "rest day" does not mean "sit on your butt and do nothing." So definitely find something to do, clean, cook, laundry, walk, swim, tennis, basketball, throwing a ball with a dog/kid..... etc....

    A rest day for me is never truly a rest day, with 2 boys, work, home life, etc. Walking is something that I thought would be hard for me to get used to but I do enjoy it, and will continue it. Zumba on the other hand, is a lil more difficult for me! I need to find something that doesn't require so much coordination!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Stretching before a workout isn't necessarily helpful, but it doesn't have to be harmful. Stretching does temporarily weaken muscles, though, so you might be hampering your performance by stretching before a workout.

    What is important is a proper warm-up. That should reduce delayed onset muscle soreness (DOMS).

    Some soreness is normal, especially when you are just starting out, but if it's crippling, take a couple of days off at least. Walking is fine--I don't even count walking as exercise, to be honest, because I do so much of it. Active recovery days (with light exercise) is thought to help with alleviating DOMS. You can keep working out with DOMS, too, and sometimes exercise helps with recovery--just listen to your body. If exercise helps you feel better, keep at it. If you do not have your normal range of motion because of DOMS, perhaps it's time to back off.

    As a rank beginner, I would take every other day off from exercise for rest days, at least for a while. When you adapt to your level of activity, you can do more. But if you do too much too soon and hurt yourself, you might have trouble adhering to your workout regimen, and that's counterproductive.
  • csheltra26
    csheltra26 Posts: 272 Member
    Could be your shoes. I learned a long time ago not to buy cheapies for working out. Also posture.

    My ankle issues are from my horrible shoes! I am going show shopping this weekend to get some good walking/running shoes.

    I would suggest a cross trainer if you plan to continue with Zumba. I am a kickboxing instructor and we do a lot of similar side to side movements and walking/running shoes will not have the same support you will need for Zumba. If you go to a store with people who know their stuff, they can tell you the right shoes for the right activity you are doing.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Instead of taking a break from all exercising, could I still walk if I just slow it down? I really don't know the effects of walking on my body, but it is something that I have come to enjoy. I do think I need a small break from Zumba, because honestly, I went from doing nothing to something.

    Walking would probably be fine since it's not really strenuous. You do it normally anyway, whether or not you work out.

    Let me clarify for you real quick, the term "rest day" means "active rest." So if you want to take a walk on your rest day, great!! "rest day" does not mean "sit on your butt and do nothing." So definitely find something to do, clean, cook, laundry, walk, swim, tennis, basketball, throwing a ball with a dog/kid..... etc....

    A rest day for me is never truly a rest day, with 2 boys, work, home life, etc. Walking is something that I thought would be hard for me to get used to but I do enjoy it, and will continue it. Zumba on the other hand, is a lil more difficult for me! I need to find something that doesn't require so much coordination!

    Hahaha I hear you, Zumba is not easy for me either. I stick to weight lifting b/c it's slow and controlled and I don't have to worry about my coordination skills lol.

    Sounds like you really do'nt ever have a "rest" day! lol
  • VioletHaz
    VioletHaz Posts: 44 Member
    I can get a lot of pain from working out too but having only really begun a month ago I have started slow and worked up to more time, faster pace. I have also found that a supplement I take helps lessen my muscle pain making it easier to KEEP working out. My pain would just linger for days. For memory I was taking Phosphatidylserine. I just so happened to do some strenuous activities and began working out while taking it and was surprised I didn't have the level of pain I normally would. Could be worth looking into. GNC usually throws it into their BOGO or BOGO 1/2 off sales. The 100's, two or three a day. I normally don't rave about supplements but do some research. I think its helping me make working out a habit instead of a painful chore. I am also a bit better at word games and sharper at work :)
    I like the other advice here to and will use some! Zumba I may try after six months or so of my fitness trek. ;) Good luck!

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