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

Actually I'm of a different train of thought to most people. I believe in workouts that don't hurt, have low impact and cause no injury...

I practise and train with NIA, also known as "the body's way".
Here's a Nia body for anyone curious as to how something low impact can tone and strengthen!
http://www.absolutepilateswithleslie.com/dance fusion 1.jpg

I exercise, build up a strong cardio sweat and when I'm done? I feel great, tension is released and I'm energised!
I have arthritis in my knees so high impact exercises in the gym etc. always left me sore and I would never stick with them.
Why would I? I don't want to do something I don't enjoy and damages my joints! Then I found out abour NIA by fluke (I was going to try contemporary dance and got the times of the class mixed up!) and I'm hooked.

YMMV though and in short - do what feels right for you and what you will enjoy and stick at.
If that's lifting serious weight, running for miles, toning with yoga or dancing for hours then do that!
Stretch and drink water no matter what activity you do.

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.

awesome! thanks!

I always drink a protein shake after my workouts. They greatly reduce the soreness.

You know, I actually LOVE being sore. At first I hated it, but soreness means you worked hard. I've come to strive for that soreness because it means my body is changing!

Besides, its not like its a painful I wanna die soreness. It's a ooooo that stretch feels sooo good soreness.

I've done the first week of 30DS, and only stopped because I found out I was preggers. Anyway, if you are concerned with being too sore, either try it out on a day when you know the next day can be a 'rest' day if you need it, and not a super busy one. Or, try aquatics. Aqua aerobics are MAD cardio, and less pain.

I was pretty sore the first day after 30DS, where even sitting on the toilet and stairs were a challenge. I did another round the next day, and by the third day I felt better.

No pain, no gain ... and other workout myths

http://today.msnbc.msn.com/id/21129151/ns/today-today_health/t/no-pain-no-gain-other-workout-myths/#.T6BZ1LO3dm0

You shouldn't be so sore that you can barely walk but you NEED to push your limits to get results. That requires a lot of burning during your workout and stiff muscles the day after. Personally, if I am not sore the next day I know I didn't do as much as I could have.
Saying that, you really do get used to it. My first month of intense exercise 6 days a week hurt bad...but you know what? It gives me a ton of energy. I take one rest day a week and I find myself going stir crazy and having to go for a walk or clean the house cause I need to exercise now. The tides WILL change, you just gotta plow through the beginning and it will eventually give you energy to work, home and the other things you like to do. No one said it was easy...

I haven't done any of the home work-out videos or programs. I am a gym girl. I cant really say too much about it

Have you considered an HRM? I cant live without mine. I think its super important because it is custom to your body weight/height/HR and how much effort you make. It will give you a much better reading on how many calories you actually burned. Plus, I think exercise is very individual. I could be running on a treadmill next to someone else at the same speed, same weight, same incline but we could be burning completely different amounts of calories. Maybe your burning more then you think? Who knows? It can also give you a goal each day so you don't overdue it or under-due it either.

Just my 2 cents

No pain no gain! I love being sore, to the point that It's hard to sit on the toilet..

okay, im glad im not the only one here!!! lol

Being sore means you pushed your body to the limits. And you are building strength. However, listen to your body if you feel it is time to stop. Rest up, and eat right afterwards.

Personally, I love being sore! It tells me I did a good workout!!

Me, too. I don't love "it hurts so much, I don't know if I can get out of this chair" sore, but I crave that "ooh my legs feel fatigued" sore. I think over the years of exercising, my pain tolerance has changed. Or maybe just my perception of what sore means. "Good sore" tells me that I pushed my limits and got a good work out.
That said, you can always modify tough programs to make them doable for you. Do part of the work out, use lighter weights or modify the moves till you feel ready to bump it up to the next level. Good luck!

I'm probably broken in the head but I love it when I am sore because that means I've definitely worked hard. If I leave the gym as fresh as a daisy then I know I've not worked hard enough (I never leave the gym as fresh as a daisy!). Sore = you can eat to rebuild!

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.

This!! ^^^^^^
Being sore is not THAT bad in my opinion.

Pain is weakness leaving the body. Or you injured yourself. Strangely enough I was able to fight soreness with salty chips, bananas, and lots of water. On a really tough day an Alieve didn't hurt either. I also agree with doing more workouts. If I am really sore a nice easy walking workout with stretching afterwards really helps.