Should I be taking more rest days?

hellohelloagain

So I just began a new workout routine this week, which includes walking for cardio (joint problems so I can't run) and the Blogilates beginner's routine for strength training (http://www.blogilates.com/blog/2014/12/30/new-beginners-calendar-2-0-for-2015/).

I was not in terrible shape to start with (at least, I didn't think so), but after 4 days I can hardly move. All of my muscles are sore and I am exhausted by the end of the day, so much so that I can hardly brush my teeth. Is this normal?

I am eating a diet of around 1400 calories a day and drinking plenty of water, so I don't think the problem is nutrition or dehydration. Do I need to give my body a break or power through?

michelleh1983

It may be that you're using muscles you don't usually with your new routine but I'd aim for rest every 4th day. But your calories are very low, make sure your getting what you need hun. If you're feeling dizzy at all id up the calories a couple of hundred.

richln

That is DOMS. Take it easy when starting a new program. You should be OK after a couple days of rest.
ETA: stretching, foam rolling or massage, light activity and keeping well hydrated can help reduce the soreness

hellohelloagain

Thanks!

Looked up DOMS. Decided I'll take a rest day every 4th day instead of every 7th.

Tedebearduff

Some of the best bodybuilders around follow a 4 day split but it looks like this

Monday- moderate weight
Tuesday- volume day
Wednesday - rest
Thursday - heavy
Friday- rest
Saturday - heavy
Sunday - rest

You can choose what you want to do on those days but that's the "best" thing for your CNS (central nervous system) and for repair (when your body does the most work around building muscle and weight loss)

Chieflrg

Best thing for DOMS is actually be actively doing what caused it. Perhaps at a lighter weight.

wilsoncl6

Chieflrg wrote: »

Best thing for DOMS is actually be actively doing what caused it. Perhaps at a lighter weight.

I agree, if you're suffering from DOMS, the last thing you want to do is nothing at all. Actually keeping the muscles moving (albeit at a much reduced rate) is best to help deal with the pain. It gets excruciating if you just sit and wait. An epsom salts bath soak will do wonders too. If I have DOMS that are really bad, I just take a Motrin to take the edge off.

hellohelloagain

Hmm. Ok. Those responses are really helpful.

Maybe I'll just try to take it a little easier. I was really gung-ho the first days!

lorrpb

This degree of pain and soreness is not normal and not necessary. You need to pace yourself, especially when starting out. 3x/week with rest days in between would be good. There is no rule that you have to exercise until in you're in pain for it to have any benefit. No such rule at all.

sarabushby

Since you only just started this routine it's just a case that your body is doing work that it's not used to. In no time st all I bet you'll be doing the same if not more work and have no significant discomfort at all. It's amazing how the body adapts. Just stick with it for another week or so. You might find a soak in a hot bath or going for a swim eases your muscles a bit but I definitely second the advice to keep moving and foam roll/massage.