Ouch - but for how long?

Kevin_Hassenpflug
Kevin_Hassenpflug Posts: 70 Member
in Health and Weight Loss
I just started up again, and Im going slow to get back into it - so here is my gameplan:

May - Walking on a treadmill 3 mph, 0 incline, heart rate at 120.....(at least four (4) times a week) for 60 minutes

*I just started yesterday, 60 minutes (+5 min cool down) at 3mph 0 incline*

June - Cross trainer three (3) times a week for 30 minutes and treadmill two (2) times a week for 30 minutes
July - Cross trainer three (3) times a week for 60 minutes and treadmill two (2) times a week for 60 minutes
August - Start weight training and cardio.

**Soooooooooo my orignal question is how long/often will I be sore?**

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I have to concur with RoxieDawn. Sixty minutes right off the bat is not going slow to get back into something. Ten to fifteen minutes is going slow. Twenty is easing into things. Thirty is good for somebody who isn't totally sedentary.
  • bikecheryl
    bikecheryl Posts: 1,432 Member
    RoxieDawn wrote: »
    65 minutes is quite a long time for someone not conditioned to exercise. Start slow and build over time. You might be sore a day or two depending on severity, you will adapt over time.

    Why wait on the strength training? You can minimize muscle loss during your weight loss.

    I agree !

    Why don't you break it down to 30 minutes every other day and see how that goes? Add a day of strength training inbetween
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    I agree with the above. I'd also add to start lifting now!
  • babysaffy
    babysaffy Posts: 232 Member
    I'll probably get wooed but I noticed that since I've added whey protein shakes to my food intake this year I hardly get soreness. I thought it was odd and that maybe I wasn't lifting enough but then two weeks ago I ran out of protein and bam I had awful muscle soreness for days after one of my usual lifting routines.

    It may be just me though but you never know maybe try eating more protein in whichever form you prefer after a strenuous workout to help muscle recovery. I thought it was just marketing bluff from the protein powder industry but seems to be some truth in it.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    Too much too soon is what I'm thinking. Ease yourself into this, build up your fitness. Soreness usually lasts 2 to 3 days but over time as your fitness builds you'll find you will hardly get sore at all.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    babysaffy wrote: »
    I'll probably get wooed but I noticed that since I've added whey protein shakes to my food intake this year I hardly get soreness. I thought it was odd and that maybe I wasn't lifting enough but then two weeks ago I ran out of protein and bam I had awful muscle soreness for days after one of my usual lifting routines.

    It may be just me though but you never know maybe try eating more protein in whichever form you prefer after a strenuous workout to help muscle recovery. I thought it was just marketing bluff from the protein powder industry but seems to be some truth in it.

    It is true that adequate protein can help. As does a hot bath and some epsom salts :smile:
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    edited May 2018
    I'm in good shape but walking on a treadmill for 60 minutes would give me some issues (sore back and hips mostly) due to the sameness of the activity and the kind of impact. You could vary incline and speed to help that but I much prefer (unless I'm running for distance) to chop up my cardio into 20 or 30 minute bites of different activity. Today I did an hour of cardio, but it was 20 minutes each elliptical, stair stepper and swimming.
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    i rarely do the same exercise for an hour. it happens, but its rare.

    even if im only ding cardio (which really, is my thing), i break it up between the elliptical and something else (usually bike). On both I alternate intensity levels throughout the duration.

    and that long if youre not used to it is TOUGH. shoot, its tough for ME some days.

    As far as how long youll be sore ... depends on how out of shape you are and how hard you push yourself. Been doing this years now and I still have days where I'm sore. If its bad, i use one of my rest days (I give myself 2 a week - usually wed and sun)

  • doittoitgirl
    doittoitgirl Posts: 157 Member
    If you dive in the deep end right away and go that long you are more likely to get sore. And getting sore sucks which makes people frustrated. And being frustrated constantly is not a good way to get yourself to consistently exercise and enjoy it. Why don't you start off with 20-30 minutes first? And then each week you can add 5-10 minutes to your routine. Building up to it slower over a few weeks will decrease soreness as your body gets used to exercise.
  • sijomial
    sijomial Posts: 19,809 Member
    Doing the same thing repeatedly is a good way to get sore and stay sore - which is both demotivating and inhibits your next workout. Why walk indoors - sounds very dull to me.
    Why not mix it up a bit? Row, bike, elliptical.....

    And don't wait to start strength training, start now. Alternate workouts of strength and cardio perhaps?
  • mywayroche
    mywayroche Posts: 218 Member
    Lift now. You might as well cut properly if you're going to exercise during calorie restriction. Check the bodybuilding section for cutting tips while lifting. Best of luck

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