Muscle Ache and recovery?

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  • jkm92
    jkm92 Posts: 6 Member
    Hey, stretching for about 8 seconds on all leg muscles (you can do your arms whilst doing your slow walk to start) before your workout, and then around 20 seconds (more if your tighter in certain areas) after you workout really helps. I found stretching beforehand definitely increased the quality of my workouts and i could walk/jog/run a lot longer and faster. ALSO if you stretch just after you finish ...eventually the tightness and pain is relieved during your stretch!

    http://www.wikihow.com/Stretch here's some simple stretches...all can be done standing though (just Youtube it if your unsure)

    Foam rolling is really good too, i use a hockey ball or tumble dryer ball to roll out my back ALL the time (injury prone ;( )

    but muscle ache isn't always bad, it's just you discovering the muscles that havn't really been used so much in a while, eventually (after a couple of weeks of regular exercise) it just becomes background noise and you forget about it!

    Good luck!! and happy stretching! :)
  • Greytfish
    Greytfish Posts: 810
    Protein and carbs after the workout will help. Stretching can help as well. Drinking water.

    But, as a simple start, mix up your order a bit. If you bike first, you'll generally get a better warm up.

    I really loathe the Cross trainer, and tbh find it the hardest (can bike and walk/jog for a good while) so, my theory was, do the hardest first, as its all downhill from there, whereas if I do the cross trainer last, I physically cant put 100% into it....that's the only reason I do it in this order :)

    Im going to be trying practically everything suggested, I don't want to do 60 mins exercise, then be out of action for a few days, I want to do workouts Mondays Wednesdays and Fridays, with rests over the w/e,

    If you still want to tackle the cross trainer earlier in the workout because you're fresher or because it's mentally better for you, you can try splitting the bike time and doing a 5-10 minute biking warm up and then going to the CT.

    You can minimize soreness, but if this workout is new to you, you probably can't eliminate it entirely - especially if you were fairly sedentary before.

    A supplement that might be helpful is powdered glutamine. You can get it at a GNC or Vitamin shop in an unflavored powder you can take in water or any beverage. It's also helpful for soothing GI upset.

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