Am I supposed to be this sore?

ninaws

I've been exercising 4-5 days a week for a month, mostly just 60 minutes sessions of cardio. First I started on the reclining stationary bike, then I switched over to the elliptical. I'd get some soreness in my legs from time to time but nothing too bad.

In the past couple weeks, I have also started to see a trainer once a week. The first session was just some sets on a few machines. Again, nothing too bad. This past Saturday, he ran me through a series of exercises that he wants me to do at home every day (a few hamstring exercises with a balance ball, ab crunches, push ups, plank and squats). Also on Saturday, I gave the treadmill a try for the first time. I went 60 minutes but I walked most of that time (4 mph pace).

Monday, I did the treadmill again. 80 minutes alternating between 5 minutes walking (4 mph) and 5 minutes jogging (4.5 - 5.5 mph). Today, I did the exercises my trainer showed me in the morning and 65 minutes treadmill with the same 5 minute alternating pace in the evening.

So. Much. Pain.

My upper abs hurt. My thighs hurt. The outer part of my hips hurt. How can you tell the difference between just shocked muscles 'OMG YOU ARE USING US?!' pain and the kind where you should give yourself a day off to recover? I like to go to the gym every day during the work week so I don't want to skip a day if I don't have to. On the other hand, I don't want to push myself in a way that is unhealthy.

Losingitin2011

The way I gauge my pain is this:

If I can walk around with only a little pain here or there, I keep it up.

If I want to cry like a lil girl just by standing up, I take the day off, or I reduce my exercise a lot.

dracobaby82

I agree... if it's OMG pain, take a day off, and just do light stretching... if ur sore but can handle walking and more exercise keep at it, I myself would probably take a day or two off with just light stretching so you are still using the muscles but not like you were before... another question: are you drinking/eating protein after workouts? I only ask because I drink protein shakes after exercising and I seem to rarely get sore

menchi

I have a hard time telling the difference too. The way I'm learning to differentiate is when I think it might be too much, I give myself a rest day where I really pay attention to how my body feels in recovery mode. If it feels like a sigh of relief and it's much happier with me, then I was probably working too hard. Another way I'm learning to read my body is at about 10-15 minutes into my workout-- usually this is when I'm all limbered up and reaching my peak (when it feels like I can go forever), but if I've pushed too hard, I would never reach that point and it would just suck.

What works for me might not work for you, so I'd say pay attention to how your body is responding and find ways to test if you have gone past your limit.

parkgirl1

agree with the above too. you go mad and you end up damaging your body. some soreness is expected but not pain. maybe stick to 80 mins 3 times a week for 2 weeks and see how you go. good luck and well done you really are on the track for a good healthy body xx

fittraier

to answer your question yes probably you are to be that sore. When you totally change what you do, you will be very sore. I teach fitness classes and when I teach something I haven't taught in a while I can be very sore the next day. Listen to your body, take a day off if you need it or do light stretching, slow walking. Keep up the good work, it means you are challenging yourself and your body, but you do need to be intune with your body. so many people are not!

ninaws

another question: are you drinking/eating protein after workouts? I only ask because I drink protein shakes after exercising and I seem to rarely get sore

How soon after work outs? I usually don't get a chance to eat until about an hour or so after I've worked out. Like last night, I had a chicken breast and some peas (MMMN, PEAS!) but it was over an hour after my workout because it took me a half hour to get home (I take the subway), fifteen minutes or so to swing by the grocery store and then a half hour cooking.

So! I have decided to take today off from the gym (although I am going to try to still do the exercises from my trainer tonight after work). Except now I am second guessing myself because I'm not 'OMG SORE' today. Only 'omg sore'. Haha.

fnm101

I've been told that it's best to eat protein within 20 mins after an intense workout, and a little carbs as well. Maybe try protein bars, powdered shake mix, or a peanut butter sandwich (on rice cakes for lower cals)---these are all items that could last in your gym bag all day (or longer).

Schwiggity

I've heard between 15-30 minutes is the best time to eat something. Even if it's only a small granola bar, it will probably help. Also are you stretching after your workouts? I've found that to make a world of difference for me.