I want to exercise, but I don't want to be SORE!!

_Schatzi_
_Schatzi_ Posts: 112 Member
in Fitness and Exercise
I have just completed the most active month of my entire life. I did 30-45 minutes of cardio DAILY and started strength training during the week as well.

Right now the most important thing for me is CONSISTENCY. I am trying to form a good and reinforcing habit of daily exercise, and so far, it's going great. But- because consistency is so important, I'm very hesitant to try any kind of really intense activity- because I hate being sore! Being sore absolutely zaps my willingness to do anything. I basically turn into a whining blob for a day. It also makes me really crappy at my work, and at home. I know, lame.

Like all of you, I'm curious about some of these high intensity programs such as 30 Day Shred, Insanity, P90X, etc.... but I'm afraid that I'll be so sore, that I'll break my new good habits.

I'm aware of the fat-burning benefits of HIIT, and I do interval training several times a week on the elliptical to get my heart rate into the 90% zone. I'm not afraid to sweat, for sure- but I'm rarely sore from this.

So here are my questions:

1) How sore do these programs make you, really? Can you actually get up and do it again the next day?

2) Do you have to be sore to build muscle? I mean, is it the process of tearing and repairing muscles that builds muscle, or is it possible to build muscle and not be sore all the time?

3) You guys work out all the time... how do you deal with being sore?
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Replies

  • Warbird007
    Warbird007 Posts: 6
    Tips to help aid your body against soreness after exercise, #1 get your Protein!!! your muscles need this to repair themselves,#2 drink your water at a minimum get 8 glasses in per day or more,#3 get enough sleep I need about 10 hours but at a min 8hrs +
  • temp666777
    temp666777 Posts: 169
    Get a rowing machine.

    Then, you will truly know pain. After that, everything will be easy !
  • kdiamond
    kdiamond Posts: 3,329 Member
    When I start a new program, the DOMS are awful for a week, tops. Then my body adjusts. Now the day after a leg workout I may be slightly sore, but not "can't sit on the toilet" sore. :laugh:
  • morninglilli
    morninglilli Posts: 194
    I may be wrong, and I am sure someone will correct me if I am, but my trainer told me a couple years ago that 15 min. Or more of cardio before you muscle train, then at least 15 min. after will keep large amounts of lactic acid from building up in your muscle tissue. The 15 min. Before warms your muscles up, and the cardio after helps to break the lactic acid down, and lets the muscles slowly relax. And like others have said, water, water, water!
  • mayerel
    mayerel Posts: 254 Member
    Personally, I love being sore! It tells me I did a good workout!!

    But, stretching, drinking lots of water and making sure to get enough protein will help keep the soreness away!

    I started P90X last week. I have felt it everyday, but again, felt it, not died! In terms of how sore- I can still move the next day and I can definitely still do P90X the next day. The thing, so far, I have liked about P90X is that each day works a different part of the body so you're not over working one area.
  • verbalriot
    verbalriot Posts: 90
    Personally, the 30 Day Shred makes me ridiculously sore...I just can't do it on consecutive days. You can still be consistent in exercise but give your body a rest on some day. If you do 30 DS on Monday, go for a walk or do another light form of cardio on Tuesday...it takes your body a while to adjust!

    And definitely have a good recovery snack/meal after a strength training workout, one with plenty of protein.
  • BaliRun
    BaliRun Posts: 114 Member
    I am always pushing my workouts and changing things up. I feel like I am always sore, maybe not as sore as I used to get when I first started working out hard but I still very sore.
  • mmk137
    mmk137 Posts: 833 Member
    if this is your only reason not to do intensive exercise imo it's a poor excuse. You will also find if you don't push yourself then you aren't going to get the results that you want.
    A bit of soreness shouldn't put you off.

    Magic happens outside your comfort zone, so if you want the results, give 100%, not the 25-50% that you seem to be giving.
  • skullshank
    skullshank Posts: 4,323 Member
    if this answer has already been posted and i missed it....sorry for the repeat.
    if this answer has not yet been posted...im surprised.

    STRETCH.

    stretching really well before and after a workout can greatly reduce stiffness and soreness.

    i used to fear the sore feeling, but since stretching properly it has been pretty much eliminated.
    this was proven when i did my first adventure 5k race this past weekend and i wasnt very sore in the days after.
    i thank the time i took to stretch for that. :)
  • Dudagarcia
    Dudagarcia Posts: 849 Member

    Then, you will truly know pain. After that, everything will be easy !


    Off the subject just gotta say "pain is giving birth" lol
  • jboccio90
    jboccio90 Posts: 644 Member
    I did turbo jam and really loved it. I was sore, but nothing to terrible.
    Also drink a TON of water!
  • ironanimal
    ironanimal Posts: 5,922 Member
    You're not really working hard enough unless you're sore afterwards.
  • TheMiddlePath
    TheMiddlePath Posts: 230 Member
    I just started Stronglifts 5x5...and aside from my quads (that I think are catching up to my hamstrings and glutes), I experienced no soreness.

    And the quad soreness was significantly less on the 2nd workout...so I think by the 3rd, it will be gone.

    I happen to like the soreness...makes me feel accomplished and actually asked my MFP friends if I was doing something wrong since I'm lifting heavy weights... the soreness helps me to KNOW I did something...you know, no pain, no gain?! LOL...

    But I'm just going to trust and keep going!

    Good luck! Consistency is the key - so don't do something you hate!
  • ladybug1620
    ladybug1620 Posts: 1,136 Member
    Being sore is the best part, it means you actually worked hard enough to make a change. You need to get out of your comfort zone to see any change. My best advice is that yes, you'll be sore with P90X and the Shred and even TurboFire and probably any other program you try. But keep at it day after day, push through it. The soreness with ease up as long as you keep at it.
  • MsTanya77
    MsTanya77 Posts: 357 Member
    Soreness is subjective. What makes me sore may not make you sore. It also depends on what muscle groups you are currently training. If you are training all your muscles regularly then there is good possibility you may not experience as much soreness w/ interval training. Soreness is nothing to be afraid of and muscle soreness is a sign that the muscle has been worked and is in the healing process so it can grow thicker and stronger. It's a natural process. To avoid soreness would mean don't ever push yourself beyond your current limits.

    I did Insanity and yes I was sore for the first few days, but after that I was good to go. I was never too sore to work out.
  • aproc
    aproc Posts: 1,033 Member
    Oh my... I almost workout just to feel sore! Haha. Sounds crazy but I'm always happier when I wake up the next morning and it hurts to even sit. Just shows the work paid off. :) At first you will be sore for a while, but eventually it won't be so bad.
  • TahanyE
    TahanyE Posts: 83
    Stretch stretch stretch. Cardio warm up (5-10 min walking) and cool down (10-15min walking) to allow your muscles to relax. Lots and lots of water. And actually if you walk the day after an intense workout when you're really sore it will help break down the chemicals in your muscles that are causing the pain. Do a 30 min slow to moderate walk with stretching after. There really is no avoiding pain but if you push through it you will get o where you can do it without that mind-blowing pain.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    I want to lose weight, but I don't want to be hungry.
  • VanessaGS
    VanessaGS Posts: 514 Member
    Personally, I love being sore! It tells me I did a good workout!!

    I agree on this part. I feel like if I'm not sore then I didn't work out hard enough. I like to feel the burn cuz that's when it works the most.
  • JBott84
    JBott84 Posts: 268 Member
    I do a LOT of Yoga and walking...that may help your muscles loosen up.

    I did 30DS everyday for 30 days...I was sore the first few days, and maybe a day after ea. new level but I loved it! Maybe try that before doing P90x, which is harder.....

    IMO when you are sore, then you know you worked yourself hard. And that is what we want right?

    Sore Muscles = Results....keep it up (at a daily pace - slow if you have to) and your muscles WILL adapt.
  • Hourglass25
    Hourglass25 Posts: 340 Member
    No pain no gain! I love being sore, to the point that It's hard to sit on the toilet..
  • bacitracin
    bacitracin Posts: 921 Member
    Take a hot bath with eucalyptus oil and a couple cups of epsom salt after your workout. stretch. drink water. get your protein. get a lot of sleep.
  • ChitownFoodie
    ChitownFoodie Posts: 1,562 Member
    First time I did P90x, I was sore for the first month. Never got sore from Insanity, but that's probably because I did P90x twice before doing Insanity. Honestly, now I hardly ever get sore so I know I am not pushing myself like I used to.
  • mrodriguez81
    mrodriguez81 Posts: 61 Member
    I just started running yesterday, I have been walking and jogging for about 3 wks and decided to bump it up so I started to run. I was a little sore this morning when I woke up. I didn't want to go again today because I was sore but I sucked it up and I went and ran 3K again. I was fine when I was running it didn't hurt that bad. It's been 3 hrs since my run and I have a desk job, everytime I get up, it hurts like hell and it seems like I'm walking a little funny. But I think that being sore means that something is working. I hate pain and being sore but I have to suck it up in order to see results.
    Now I don't know about tomorrow, maybe I will run again or maybe I will just do bike, or weights but I will do something. You just have to push yourself to do it. GL
  • wells0707
    wells0707 Posts: 251 Member
    I absolutely love being sore from a workout! If you can push though the soreness for a bit it will eventually fade. The first time I did Insanity I was walking around like I just gave birth (lol..it was bad) But now I might feel a little sore sometimes, but not enough to complain about. Just stick with it.
  • Nerdy_Rose
    Nerdy_Rose Posts: 1,277 Member
    Take tylenol or ibuprofen or something if you REALLY can't handle being sore.
  • engineman312
    engineman312 Posts: 3,450 Member
    some people just really want the easiest way possible, and then complain that they aren't getting results.
  • AReisenfeld
    AReisenfeld Posts: 9 Member
    The simple answer - if you're doing any kind of weight training (even just body weight) that your muscles aren't used to, you will be sore. There are many things that can reduce the soreness, but you will inevitably be sore. On my heavy lifting days, I still get sore, and I've been lifting for months.

    I circuit weight train 4 days a week, cardio 6, and I was beyond sore after 1 day of Insanity Plyometrics. You can't build muscle unless you challenge them: challenge = lactic acid.

    I would say pick your poison: 1) a week of soreness that will go away faster if you stretch, use a foam roller, eat protein, and keep moving, or 2) never get sore, but more than likely not achieve any significant muscle building.

    I think of lactic acid and soreness as proof I put my all into my workout. Sweating is good, but unless I have some sort of muscle fatigue, I feel like I did less than my best.
  • myfitnessnmhoy
    myfitnessnmhoy Posts: 2,105 Member
    There's a lot of good advice here, but spread between too many posts.

    - WARM UP for 10-15 minutes and COOL DOWN for 10-15 minutes. Light cardio is ideal.
    - STRETCH as many of the muscles you use as possible while they are warm (as in, after warm-up if you feel it appropriate and certainly after your cool-down).
    - HYDRATE by drinking lots of water.
    - PROTEIN is needed to speed healing and build muscle.


    Here's my cure-all for overdoing it:

    When I know I've overdone it, I have a protein snack. Then I re-warm the muscles with a little light cardio (say to about 120-130 heartbeat - just enough to get things warmed up), get a nice gentle stretch in, cool them down with even lighter cardio, and drink water until I feel like I'm absolutely going to explode.

    Then I do the "H2O boogie" (keep drinking water until you're full of water, go pee, drink more water, repeat) for an hour or so. Sitting on the toilet with a large bottle of water is not outside the realm of possibility at this stage.

    Then I use the muscles as much as I can, lightly. If it's my legs, I walk around a lot (gotta do that to go to the bathroom to get rid of that water repeatedly anyway!).

    Followed with a good night's sleep.
  • LauraSmyth28
    LauraSmyth28 Posts: 399 Member
    I was sore for around 4 days after I started 30 day shred. No pain after that while going up levels.

    When I finished the 30 days I started Banish Fat Boost Metabolism, No More Trouble Zones and 6 week 6 pack (all Jillian M) and no pain at all.

    The few days of pain I went through with 30DS were worth it!

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