I AM BROKEN

Zomoniac

Yes. Anyway, a festive month-and-a-bit of laziness and extreme indulgence. Started back on training on Monday, beginning a P90X/Insanity hybrid. Did P90X chest and back on Monday, yesterday was Insanity plyo cardio circuit, which if you don't know it, has a lot of press-ups and ab work in plank position, which when you have severe DOMS in your chest and arms from doing zillions of push ups and pull ups the day before isn't easy. So now it's day 3, P90X arms and shoulders. Except today I actually cannot move my arms or shoulders, I am in absolute agony. I really don't want to break the routine this early, but I'm concerned about lasting damage I could do by lifting on muscles that are broken. So I guess my question is do I rest today and skip arms and shoulders this week, and hope that come next week when the same workouts come around it's not as bad as I won't have DOMS on the same level having not not worked those muscles in so long, or do I just push through the pain and try to get through today's session?

Zomoniac

Bump. Anyone? Or is everyone hiding away from the forum until the NYD sign-ups have given up and left?

ValerieMomof2

I have had issues with workouts in the past and severe DOMS and found that avoiding major strength training of those muscle groups and stretching for 24 hours was just what I needed. I would say focus on other muscle groups, stretch like crazy and drink lots of water, eat protein and let those muscles recover.

MaraDiaz

I'm no expert but if it's that bad I'd rest. Why? Because injured muscles might not provide proper joint support during your workout and hurting your joints is no joke.

Actually, I might even be right in my wild guesses, provided Livestrong is a reliable source:


Evaluating Your Soreness

If your soreness is mild enough that you retain a full range of motion, you can safely perform light resistance exercises or low-intensity cardio such as walking or biking. If you have any loss of coordination or range of motion from your muscle soreness, you may end up placing extra stress on your joints or compromising your technique. Should you experience sudden muscle pain while performing a physical activity, you may have pulled or strained your muscle and should stop right away.


http://www.livestrong.com/article/389258-is-it-bad-to-work-out-with-sore-muscles/

Kaathmandu

Go for a jog or a bike ride and give your upper body a chance to recover. Help process the lactic acid with stretches and fluids, like someone else already said.


.... what Valerie said!

Vansy

Maybe back off a little for the first couple of weeks of the hybrid and just do 4 of the workout days. That way you're not really breaking routine, just giving your body time to adjust to the workouts.

cwolfman13

Honestly, this is an issue I have with these types of things...if you do them the way they want you to do them, you don't get rest days. I've been slowly re-introducing myself to exercise since late October, but I used to be quite athletic and involved in numerous sports and exercise activities and I was always tought that rest was pretty important. I do generally exercise 5-6 days per week, but I have low intensity days in between my higher intensity days. By low intensity I mean that I go for a 30-45 minute walk and do a few calisthenics just to keep moving and general heart health. I always have at least one day that I do no exercise at all.

Zomoniac

Thanks very much for all your responses, sounds like taking today off, at least for upper body if nothing else, is the way forward. I think for the next few weeks I will ease back with the intensity (I habitually try to push myself, which when I've not really worked those groups for a couple of months is asking for trouble), use lower weights and ease in. Maybe even do the initial month twice, a sort of warm up month to get my muscles back into the swing of things.

FJMilner

See..you knew the answer anyway huni xxx

janeymay79

Have you heard of relief gel? I really think that after intense workouts you should try this it really helps!

Here is a testimony to it:

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http://sarahthawley.myplexusopportunity.com

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Provides comprehensive "inside-outside" synergistic relief with the FAST RELIEF™ cream
Promotes proper inflammatory mechanisms
Soothes swollen, damaged joints and tissues
Protects the body's cells, tissues and joints from discomfort
No side effects like those common to synthetic drugs

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