Help Me Deal with Workout Pains!

[avariell]

I just started working out with a personal trainer. I am not super whiny about pain ... but I feel like I am going to die. We are working out together 3 times a week (unfortunately she is only available Mon-Thurs so my sessions are lumped together, I am working on switching to someone who works weekends too). We mainly do weight training with resistance and core exercises thrown in. I do cardio on my own at least 4 times a week (sometimes immediately after my appointment). She is encouraging me to eat more lean protein to help repair my muscles after working out, which I am trying to do.

Basically I cannot extend my arms or my legs because my muscles are so freaking bunched up and sore. I am living on Advil (although it doesn't seem to be helping). Do you have any suggestions for getting my body accustomed to this type of work?! I thought I was in decent shape but holy he11 I was wrong! :) TIA!!

[wallycat]

Resistance/weight training should never be done on consecutive days.
Your muscles need at least 24 (and better, 48) hours to rebuild...which is how you build muscle.

If you haven't done a lot of weight lifting, yes, you can hurt pretty badly.
I remember the first time my karate instructor showed me lunges with holding onto weighs. OYE! But after 3 days, I was fine.
Give your body time to rebuild.
Best to you!

[SusanMac]

Does she have you rotating muscle groups, so you focus on different areas each day? I would think that would be a big help. For ex, Tues - legs, Wed - upper, Th - core. That would allow your muscle groups to recover before pushing them again. Make sure during your cardio sessions that you keep your HR somewhat low, in zone 1. That will also allow for active recovery.

I'd always heard that you want a 4:1 ratio of carbs-to-protein immediately after working out. Yes, you need protein to rebuild muscle, but not immediately. Within the first 60-90 min, you need carbs to restore your energy/glycogen stores. The protein can come later.

She might have a different philosophy. And, my disclaimer is that I do endurance sports, not much serious weight-training. So, some of this might be unique to weights.

Good luck!!

[avariell]

THank you both for the ideas!

Susan- I have no idea what her philosophy is. It is one of my pet peeves about her... she doesn't really like to talk to me about anything we are doing. I am thinking about switching to someone else entirely at the same gym. I just don't want any awkwardness about it - so I am hoping I can blame it on scheduling or something.

I need to be better about remembering to keep my HR low after weight training. I have a tendency to push myself really hard on the cardio stuff which I know isn't even good for fat burning (which is my primary goal).

We did legs yesterday and will do arms tonight. I last did arms on Saturday so I think it is spread out decently. Maybe it is just because this is so new to me my body as a whole isn't recovering as quickly as I would like :)

Maybe I just needed a good whine about it all and some sympathy. :) Thanks for listening.

[funniegrrl]

First, yes, when first starting training you WILL hurt the next day, that's just part of the deal. As your body gets used to the activity, the soreness will abate. You will still get next-day soreness periodically, especially as you switch activities, but it won't be as bad. There are a lot of old trainer's tales about what you can do to reduce soreness, ranging from stretching before, stretching after, drinking/eating certain things, etc. etc. The truth is that no one really knows what causes muscle soreness as a result of activity. Recent studies have shown that the most recent theory, lactic acid, isn't even the cause. So ... as with the common cold, there's no known cure and little real symptom relief.

Second, resistance training on consecutive days is fine, as long as you're not working the same muscles on consecutive days. A lot of people say that it's OK to work abs everyday, but that's a myth. If you are working those abs to FAILURE, then they need a day of rest like every other muscle. If you WERE working the same muscles to failure on consecutive days, that WOULD be a problem and could make you more sore than you should be.

Third, you DO need adequate protein to rebuild muscle after working to failure, but that's for your day as a whole, and it won't help with soreness. Susan's right, within 30 minutes of a workout you should have a simple-carb-heavy snack -- the most important replenishment that needs to happen then is glycogen, and that comes from easily digested carbs.

Fourth -- are you saying your post-workout soreness is making your muscles "bunched up" or was that your condition before you started this program? Either way, I would make sure you are doing some slow, thorough, sustained stretching, even yoga, on a daily basis. Again, stretching before you workout has no preventative effect on soreness, but for me stretching after seems to counteract some of that bunchiness, and working on range of motion should be part of your workout program anyway. Tamilee Webb has a GREAT stretching DVD (http://www.collagevideo.com/workout-video/tamilee-webbs-total-stretch-9445)that really helped me; I not only did the routines at home, but took the stretches to the gym and did them at the end of my visit.

Finally ... I know that doing weight training first, then cardio, is considered THE way to structure a workout, but I always do better if I do cardio FIRST. One reason is that I really don't like cardio, so it's a vegetables-before-dessert thing for me. Second, I do better on weight training if I'm really really warmed up, and having cardio first does that for me.

I really like this website for learning about fitness and weight training: http://www.stumptuous.com/cms/index.php. The writing is funny and witty and the information is impeccable. I have learned a lot from Mistress Krista!

[avariell]

Third, you DO need adequate protein to rebuild muscle after working to failure, but that's for your day as a whole, and it won't help with soreness. Susan's right, within 30 minutes of a workout you should have a simple-carb-heavy snack -- the most important replenishment that needs to happen then is glycogen, and that comes from easily digested carbs.

Fourth -- are you saying your post-workout soreness is making your muscles "bunched up" or was that your condition before you started this program?



Thank you so much for all your ideas and comments. Are there any simple-carb post-workout snacks that you really love? I am kinda icked out by eating (or by thinking of something to make to eat) after working out, which means I probably wait longer than I should.

My muscles were not feeling bunchy before I started working out. What I meant is (for example) after doing a bunch of WT on my arms - biceps, shoulders and tri's - straightening my arm nearly killed me. My boyfriend said I had alligator arms :) I do think I should look into some stretching exercises daily.

Thanks again for the advice and commiseration.

[HealthyinMN]

Are there any simple-carb post-workout snacks that you really love?

A banana with a bit of peanut butter would be a great, cheap snack without effort!

[funniegrrl]

Josie, a glass of milk is actually a perfect post-workout "snack." I have also been known to eat a South Beach Cereal Bar. The South Beach "snack" bars would be an OK choice as well. These aren't as heavy and chemical-y as other nutrition bars, although the Prias aren't bad, either.

[avariell]

I made myself a smoothie last night using some frozen blackberries, 1/2 of a banana and some vanilla yogurt. It was very satisfying after working out.

Also, my arm muscles are not nearly as sore or tight today (I did arms again last night). I think I might be getting the hang of this... :) (fingers crossed!)

[SusanMac]

This may sound crazy, but a glass of Nesquick using skim milk is perfect. milk=protein, Nesquick=quickly absorbing carbs/sugar.

I've recently read more & more articles recommending this, as well.

For longer workouts in the summer, I'll do smoothies, as well. that's more of a meal than the Nesquick.

Thx for the tip on the stretching DVD. I'll definitely look into that.

[Valerie226]

I think you're over-working yourself, or your trainer is over working you. The goal should be a little general soreness usually worst on the second day, but not so debilitating that you are 'living on advil" or can't walk down the stairs without hanging onto a rail. Personally when I get that sore ( I don't always take my own advice) it takes me 4 days to feel better and I back off as necessary.
I think when you're that sore it's much easier to injure yourself because your tight, unhappy muscles do not respond reliably and your form goes out the window. Like if your arms are too sore, you may try to use momentum, back and shoulders to do what the sore ones don't want to do. your trainer should have backed you off on weight, reps. I'd talk to her about it. everyone proceeds at different rates.

[avariell]

I just wanted to pop in and tell you that a combo of your suggestions, speaking up with my trainer and just getting used to things has me much happier with my work outs. I don't know that she has lightened up at all on pushing me really hard and potentially too hard based on some of your comments. I have just learned it is okay if I can only do 8 if she says 10 - at some point I have to listen to my body. Regardless, my joints seem to be greased up because I am not nearly as sore now that I have been going regularly for a couple weeks. I am trying to be better about stretching (I have hated every version of yoga I have ever tried, so I doubt I will go that route) and will probably start taking advantage of the lap pool at the gym to help me loosen up.