Exercise

scrittenden

Hiya,

im sure that this has probably been in many posts before, so forgive me for repeating..

But i just need some advice.. i am 5'4, and weigh 265lbs.. excercise is something that is new(ish) to me.

I started a new dvd, and its great.. but my question is, the next day when your legs and arms are hurting, do you carry on with the workout and work through it? or am i supposed to rest and wait a day??

Also.. does anyone have advice on doing jumps? It probably sounds ridiculous, but i have been overweight as long as i can remember, and i just cant physically doing jumping jacks, or even just little bounces.

Any advice welcome,

Thanks in advance

sryan8408

I read an article that said the best thing for sore muscles is to workout. It moves out the acid in your muscles a lot faster but to deal with the pain, take an over the counter pain reliever and the best thing I've discovered for sore muscles for me is a heating pad in bed with you when you're falling asleep. Switch it around to all the different sore muscles. It also helps put ya to sleep. Make sure you're getting enough water and protein too!

IDK how to help with the jumping jacks or jumping in general. Just keep trying and you will be able to do it eventually. Baby steps.

Good luck to you! I hope everything works out well for you!

H_Factor

when you are starting off, definitely take days off to allow your body to rest and recover. I personally believe many folks, even fit folks, don't allow their bodies enough time to rest and recover.

as for jumping exercises, don't sweat it. they can put a lot of impact on your knees and if you're not ready to do them...don't.

for me, I didn't exercise at all for the first 75ish days of my journey. I don't think I did any jumping exercises at all for 6 or 7 months (I've been on this journey for 9 months so far).

scrittenden

Thank you... i thought it was a case of doing more excerise with help the muscles.. But then i had also heard that you risk damaging them lol..

TeaBea

Yes - your body needs time to recover.

Try alternating days like upper body day 1 and lower body day 2 - like that.

Re: jumps, extc. - these moves are high impact. Most young people (not me) can handle them. If you find you have sore knees, ankles, whatever - again alternate with lower impact moves.

There are lots of videos out there - look for ones that have modifiers (someone showing low impact).

auntied

When I do 30S I can't do the jumpin jacks or butt kicks Ihave bad knees and shin's so I just to the punches during that time. I asked the same question here and that what everyone told me. Just keep your cardio going and that's what I do!

You will get there I'm proud of you!

Elisirmon

Yes best thing is to keep working out and drink lots of water and take some naproxin which is an anti inflammitory to releave swelling and pain.

H_Factor

Thank you... i thought it was a case of doing more excerise with help the muscles.. But then i had also heard that you risk damaging them lol..

if you are ever in doubt, I recommend taking the day off. if you injure yourself, its a longer setback. Last night, I tweaked my ankle a bit while running. not sprained or anything, but a definite tweak. Although I had planned to do some sprints this morning, I decided to be smart about it and skip the sprints (and sprint intervals are actually a favorite exercise of mine). I'd rather play it safe than risk missing a few weeks of training (or more). and, as I said earlier, too many folks underestimate the power of rest and recovery days. I told my mentor what I was doing exercise-wise. He liked it, but added "another day of rest wouldn't be a bad idea".

Jolenebib

Rather than do the intensive DVD on consecutive days, take a "day off" from what is, for you, basically weight lifting and do some low impact cardio. Take a walk, this will keep your body moving and help loosen the muscles without exacerbating the soreness. Also, make sure you cool down and stretch after any physical activity. Drink lots of water.

Its okay to take it slow when you are first starting a workout program. You run the risk of getting hurt and/or burning out if you try more than your body can handle. Its okay to take days off. If you can only handle twice a week of the DVD, that's FINE, you can build up to 3 days, then every other. Life changes take time to develop.

Also, if you can't jump, just keep practicing, it'll happen, in time. Try modified jumping jacks, rather than jump moving feet in and out, just jump keeping your feet in one place. For the first set of jumping jacks, keep your feet together, for the next set, keep them apart. Don't try jumping too high, just barely getting your feet of the ground is okay. If this is hard, start without lifting your feet off the ground, just raise up to the balls of your feet and come down, bending your knees at the bottom to catch the "shock". You have to train your body for its new journey.