Lift and Shred??

dlaroy
dlaroy Posts: 8 Member
in Fitness and Exercise
I lost 30 pounds with WW without exercising, kept it off for two years, but in the past two years 15 lbs have crept back on. I just turned 49 and realized i was a marshmallow and an aging one at that, so I started a lifting routine about 3 weeks ago. Then i decided I should get more cardio so I am on day 2 of 30DS. My question is although I am not lifting nearly as much as many of the women I have been inspired by on this site, my muscles are awfully sore today. Is there not enough recovery between the two or do I just suck it up and work through it? Please take a look and let me know what you think. Thanks!

Replies

  • anemoneprose
    anemoneprose Posts: 1,805 Member
    I think give yourself a couple of weeks to get into the swing of things (i.e., 2 weeks), with 1-2 days between workouts, then increase frequency later.

    Also, watch a few videos on squat form, and maybe don't do the surrenders, knees (esp wonky or mature ones) can suffer a bit with that DVD. I credit it with starting me off, though - it's just the right amount of time, convenient, kind of fun to do.

    I hope you consider proper weightlifting at some point, though, will do more for body composition and bone health :)
  • xcoyote
    xcoyote Posts: 25
    Proteins (Amino acids) aid in recovery. If you really want you can also look at L-Glutamine. However, recovery "issues" aren't uncommon for someone starting out! Just ensure when you are lifting, you are giving that particular muscle around 72 hours to repair before using it to lift again. This is the reason why people use "Splits" traditionaly when training for muscle growth.

    Nutrition is also important to aid in recovery...very...very important.

    I lifted weights and also competed in boxing, and it wasn't until I got my nutrition right that I was able to avoid a lot of recovery and injury issues.

    I currently do cardio 3 times a week and weights 5 days a week. I still get Delayed Onset Muscle Syndrome (The Sorness you are experiencing), however it dissaptes after 1-2 days.

    Good luck and it's awesome that you are doing this at 49! I Hope to one day inspire people by being fit and healthy at that age, and well into my 60's (and possible beyond!).
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    @xcoyote: that DVD is a calisthenic workout most often done with 3-8 lbs weights :) But those are good recommendations (which I'll follow as well)
  • xcoyote
    xcoyote Posts: 25
    @xcoyote: that DVD is a calisthenic workout most often done with 3-8 lbs weights :) But those are good recommendations (which I'll follow as well)

    Oh whoops! Sorry! I didn't pick up on that, ignore me! -_-

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