Muscle aches to the max

sleazeberg
sleazeberg Posts: 2 Member
in Health and Weight Loss
Blake. 25 years old. Just got a membership to the YMCA and had a consultant with a trainer. I commited to doing this bootcamp class 3x a week and one day of yoga. I'm struggling with extreme muscle aches and pains to the point I can't even walk up a flight of stairs. Any tips for a new guy for pre/post workout? Drinks, foods, techniques to reduce some of the muscle aches?

Thanks in advance.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The name "bootcamp" gives a clue that it's not intended for beginners. If you must do it, i'd leave halfway through, and add a couple minutes to each subsequent workout, to give your body more time to adapt. Or workout on your own the first month, doing cardio & weights. Supplements or other techniques don't compensate for overtraining. :+1:
  • HutchA12
    HutchA12 Posts: 279 Member
    It's only 3 times a week so there is time to rest. I would say just do your best. You have the DOMS, I'm going to guess you are still on first week, it gets less intense as you keep working out. If you feel you really can't go on then miss a middle session for some extra rest but the only thing that will make it go away is to keep exercising.
  • dwaterfield
    dwaterfield Posts: 34 Member
    Stretching, stretching and more stretching. I'm about twice your age but even back then I would stretch a minimum of 15 minutes before AND after a hard workout.

    Also...you might check to see if you have low potassium levels. Fortunately an Army doc spotted that problem for me after I had a lot of muscle cramps. It's easy enough to fix...lots of bananas or other potassium-rich foods.

    Most likely though your body is just getting used to intense workouts. Give it some time and get your rest.
  • emmycantbemeeko
    emmycantbemeeko Posts: 303 Member
    DOMS (delayed onset muscle soreness) is pretty brutal and there's nothing aside from gentle exercise that does much to relieve it except time. Warm baths/anti inflammatory pain meds/stretching/massage can make that time pass a little more bearably, but the clinical evidence for any of them actually hastening recovery is weak to nonexistent. We don't even have a very compelling understanding of what causes it- you'll see a lot of bro science about microtears, but that's not actually backed up by much.

    The good news is, we *do* know that it's nearly always worst the first time you try a new type and intensity of exercise, and the next time shouldn't be nearly as bad (unless you dramatically increase your intensity). The best way to avoid DOMS is to get through the first bout, doing as much movement as you can stand during he recovery period (it's counterintuitive but it really does help), and then maintain that activity regularly with gradual increases in intensity.

    Take heart. It feels like hell but it gets better and it won't be like this every time.
  • Francl27
    Francl27 Posts: 26,371 Member
    Gotta love DOMs. Just give your muscles time to heal. Typically the first weeks are the hardest, then it's all good.

    I actually started weight training again (using free weights and not just machines) after stopping for a few months and it was brutal too... couldn't do anything two days ago!
  • ottermotorcycle
    ottermotorcycle Posts: 654 Member
    Some of this was said, but in my experience:
    1. Be hydrated! And not just DURING your workout, but get your 8-10 glasses a day. I have the worst soreness when I forget water until my workout or, worse, when I go drinking after.
    2. Protein shake after. Even if it adds to your calories, protein shake ASAP after the workout so your muscles can start repairing themselves. Try protein just before bed too, though that can be a snack instead of a shake.
    3. Stretch before and after your workout and possibly in the morning too, if you're stiff.
    4. Ibuprofen is an anti-inflammatory, and your muscles are inflamed. It does work, but I wouldn't take it before working out, in case you hurt yourself.
    5. Epsom salt baths are your friend. It's so nice to float in a tub and 20 minutes can ease your muscles, especially before bed.
  • Francl27
    Francl27 Posts: 26,371 Member
    ottersandsealsdonotfly wrote: »
    Some of this was said, but in my experience:
    1. Be hydrated! And not just DURING your workout, but get your 8-10 glasses a day. I have the worst soreness when I forget water until my workout or, worse, when I go drinking after.
    2. Protein shake after. Even if it adds to your calories, protein shake ASAP after the workout so your muscles can start repairing themselves. Try protein just before bed too, though that can be a snack instead of a shake.
    3. Stretch before and after your workout and possibly in the morning too, if you're stiff.
    4. Ibuprofen is an anti-inflammatory, and your muscles are inflamed. It does work, but I wouldn't take it before working out, in case you hurt yourself.
    5. Epsom salt baths are your friend. It's so nice to float in a tub and 20 minutes can ease your muscles, especially before bed.

    Protein shake after a workout is really not necessary.
  • shadowfax_c11
    shadowfax_c11 Posts: 1,942 Member
    edited February 2016
    I had this problem when I first started aikido. I found that taking Ibuprofen before the workout helped prevent soreness after. In the 7 years I have practiced I have taken it before almost every class and the only injury I have had was definitely not due to the anti inflammatory. Also for a time I had a protein shake right after the class to help with recovery.

    After a couple of months things got better. Losing some weight has helped even more.
  • Bhlinebee
    Bhlinebee Posts: 71 Member
    Foam rolling is my lifesaver!!

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