What to do when you're sore but today is a scheduled workout day
_rachel_k
Posts: 243 Member
My bf and I just started a circuit training system, 10 min cardio and then intervals of 5 minutes of weights with 1 minute of rest while we change exercise (in the 5 minutes you can take as many 30 seconds to rest as needed and keep going) and then 10 minutes of cardio to finish
My problem is he thought we would do it every day for 5 days and after 2 days my tricep and bicep on one arm are painfully sore. Today is way better than yesterday but today we're supposed to workout. Do I just do less weight on my right arm for bicep curls and tricep extensions?
My problem is he thought we would do it every day for 5 days and after 2 days my tricep and bicep on one arm are painfully sore. Today is way better than yesterday but today we're supposed to workout. Do I just do less weight on my right arm for bicep curls and tricep extensions?
0
Replies
-
as far as I have read you shouldn't be doing strength training everyday you need time for your muscles to repair, 5 days straight don't sound good to me your heading towards injury territory there.0
-
True^^^0
-
Hi Rachel, yeh it's not the best idea to do back to back days of weight training.
If you do want to work out on consecutive days, then why not try weight training one day, cardio the next ect, with at least one rest day somewhere in the week?0 -
All research points to not doing it everyday but he got his information from somewhere (I don't know who or where) but now we are not doing it every day but after a day off I am sore and we are working out tonight after work0
-
How sore are you on a level 1-10?0
-
Listen to your body. It is a difficult skill for many to learn, most learning the hard way.0
-
Glutamine worked for me:-)0
-
If you're not against taking supplements, kre-alkalyne is a great supplement for soreness and muscle repair.
If you're not concerned with water weight, creatine monohydrate works even better for soreness (in my opinion), but will cause increased water retention.0 -
You're not supposed to strength train the same muscles every day. That rest period is when they rebuild and get stronger.
You're also going to burn out quicker. If I'm to sore, I'll just walk. Better to take a rest day and feel better to get back at it the next day than to get discouraged and quit altogether.0 -
With concern to the soreness - if you're sore, rest. Your muscle fibers are still repairing and you have a higher risk of injury.
However, I don't see a problem with light weight, high repetition.0 -
I'm doing Body Beast where you lift 6 days a week but each workout is targeted at one part of the body. Day 1 Shoulders, Day 2 Back & Biceps, Day 3 Chest & Triceps etc. I am sore but at least every day I am working a different part of the body. I know doing circuit training is great but I know someone said earlier that you have to give it break every other day. If you want to lift everyday look into something like Body Beast or another program like it. It will save you from burning out or being too sore.0
-
grimmeanor wrote: »Listen to your body. It is a difficult skill for many to learn, most learning the hard way.
Your body lies. Go to the damn gym.0 -
Soreness just sitting around, 2
Soreness putting my jacket on, 5
I am using glutamine but I wasn't using it before we started working out. Let me tell you, my butt and legs sure feel better today lol
I am concerned with water weight as I have a TON of fat I need to burn and even knowing it's water weight would bother me
I will be doing either my elliptical (winter "training" for summer jogging) or turbo fire on off weight days0 -
All research points to not doing it everyday but he got his information from somewhere (I don't know who or where) but now we are not doing it every day but after a day off I am sore and we are working out tonight after work
Adding resistance to cardio makes it a harder cardio workout, but not a workout designed for strength. So the short answer is, don't worry about letting your muscles rest for some pre-designated time period (48 hours). There are no real negatives to doing that workout everyday (other than injury if you're not careful).0 -
My bf and I just started a circuit training system, 10 min cardio and then intervals of 5 minutes of weights with 1 minute of rest while we change exercise (in the 5 minutes you can take as many 30 seconds to rest as needed and keep going) and then 10 minutes of cardio to finish
I'd ask how much training you were doing before you started this?
In principle whether you do it every day or not can depend on your existing conditioning, what weight you're lifting etc. While it probably has limited value there is an increased injury risk.
0 -
Soreness just sitting around, 2
Soreness putting my jacket on, 5
I am using glutamine but I wasn't using it before we started working out. Let me tell you, my butt and legs sure feel better today lol
I am concerned with water weight as I have a TON of fat I need to burn and even knowing it's water weight would bother me
I will be doing either my elliptical (winter "training" for summer jogging) or turbo fire on off weight days
go to the gym/er do your workout- a 5 isn't that bad.0 -
i would recommend just relaxing for the day, give your mody time to recover.. i do weight training every other day... 3 days a week (mon, wed, fri).
Dont push yourself too much as it could actually do muscle damage when straining.~0 -
I am pretty much sore all the time. Haha. If I never went to the gym or worked out when I was sore I would never be in the gym. This is especially true in the beginning. However as others have stated, your muscles do need time to rebuild and heal after a workout. It really depends on a lot of things, how much you lift, how old you are, how out of shape you are, etc.
I typically need 48 hours of rest between lifting heavy stuff before I lift heavy stuff again within the same body group or part. In that 48 hours I will usually do some cardio, or you could lift heavy stuff with a different body group or part.0 -
Take an advil. If that takes care of it, go to the gym. If it doesn't rest.
(That's always my benchmark. If an OTC painkiller can take care of it, I'm not hurting enough to skip. If it doesn't, I need rest)
The other option is to develop a light or "recovery" workout. I do find that when I have DOMS (Delayed Onset Muscle Soreness) doing NOTHING prolongs it more than some light movement.0 -
You can lift everyday just not the same muscle groups. Your muscles need 5-7 days to fully heal but doesn't mean you can't workout different muscles while the others heal.0
-
Hi, if you are just starting out 5 days is way too much exercise. Not sure if you meant five days in a row or 5 days a week but from my reading and personal experience you can be on a a 5 day a week workout routine. Just be sure you are giving muscle groups enough time to rest.
By the way, I love the idea of strength and cardio together because they really work but you should also listen to your own body.
Here is a breakdown that I like:
Monday: Chest, triceps, abs, cardio
Tuesday: Shoulders, biceps, abs, cardio
Wednesday: Back, traps, legs
Thursday: rest
Friday: Chest, triceps, abs, cardio
Sat: Shoulders, biceps, abs, cardio
Sunday: rest
You should also mix things up a bit keeping in mind that you shouldn't workout the same muscle groups on consecutive days. Only exception is Abs and legs; we use them everyday and you can work those two muscle groups a bit more but target different areas.
Abs: There are many routines that you can try on different days.
Hasfit.com has a great routine to do in a 30 day cycle: http://hasfit.com/30-day-ripped-six-pack-abs-workout-routine-6-pack-abdominal-plan-schedule/
Legs: You can find a 30 saquat challenge from fitnessblender.com
http://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge
Good luck!0 -
Are you doing enough by way of warm up/down? Warm up will actually loosen up your muscles and can reduce soreness before you start. A warm down should help purge some of the lactic acid and reduce soreness the next day.0
-
MeanderingMammal: I have been working out on and off for 5 years now so this isn't my first time working out ever, but I haven't really done much with weights since early summer
JoRocka: Keep the same weight? I was using a barbell with 10's (total of 20 lbs I think) for bicep curls and triceps I was holding a 10lb plate
DvlDwnInGA: It's very rare for me to be this sore. Yesterday my co-workers were laughing at me for how I was struggling to put my jacket on. I honestly didn't sleep much Tuesday night because it hurt to use my elbow to roll me over.
NoelFigart1: I forgot to take my Advil last night! lol Maybe I'll take it at lunch and then before my workout and cross my fingers.
Benjinjkan: I do some stretches before we start the cardio. When I'm using the heavy bag for my cardio (we rotate stationary bike and heavy bag) I will punch and then stop and do some high knees or jumping jacks.0 -
Benjinjkan: I do some stretches before we start the cardio. When I'm using the heavy bag for my cardio (we rotate stationary bike and heavy bag) I will punch and then stop and do some high knees or jumping jacks.
Static stretches alone aren't great for warm up and you can do yourself a mischief. Light cardio to get physically warm and then stretching is always a better bet. A typical warm up would be 10 mins in duration and roughly 50/50 cardio then stretch, and then 5 mins of gentle stretching as a warm down. There are probably some YouTube videos that would give you some ideas if you aren't confident to put your own routine together.
0 -
JoRocka: Keep the same weight? I was using a barbell with 10's (total of 20 lbs I think) for bicep curls and triceps I was holding a 10lb plate
.
that's something you have to address each and every day you walk into the gym. Every day you wake up- you have to go "what body did I wake up with today" Because it's not consistent.
- Some days you can walk in and smash it- some days- what you rocked last week- feels barely moveable this week. You just do the best you can- and that's also one reason why you do warm up weight- allows you to gauge where you are that day. There is nothing WRONG with that.
No one will be able to answer that but you.0 -
You go anyway. I Rarely get sore anymore though.0
-
I also have not been working out since EARLY summer and just did strength training on Monday. I am still sore. I am taking it slow while I get back into it. Injury is a concern of mine since in the past I overdo it and thus injure myself. Shooting for 2 days a week at the moment with some cardio classes in between.0
-
In did not see if OP does the same muscle groups everyday. Also a 5 is painfully sore???? If you cant do much take out biceps curls and continue the workout.
BTW I have been there were I did over 100 curls in one session that led to my bi cep being sore for close to a week long.
How sore is your bi cep when you straighten your arm? All it sounds like is you did a lot of volume with your workout.0 -
Benjinjkan: There is 10 minutes of cardio at the start of each workout, either punching bag or stationary bike.
yopeeps025: I gave it a 5 because it hurts to move it, but then once my arm is in that position the pain goes away, until I move it again. As the day progressed my bicep is feeling normal, my tricep is still sore when I straighten my arm.0 -
And yes, same muscles every day.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions