Ive started acheing after workouts, anyone help please?

Question

Im using a website called sparkpoints of which suggests that i workout at least 3 times a week, which i have been doing. But the last couple of weeks ive been working out nearly every night although not always high impact though, i now sometimes ache afterwards especially my ancles and legs, i cant seem to get a good workout and i get quite worn out through my workout, i am over exercising? should i stop doing this so often? anyone help?

Answer 1

U r overdoing it. 3 times a week is more than enough. You probably have a build up of acid in your muscles, but will need to carry on exercising and it will go. But do cut down to 3 sessions p/w.

Answer 2

you have sore muscles from over usage. What you need to do is to limit strength training to 4 days per week. If you are still feeling sore right now, you should rest and eat well meaning a balanced diet. You should also be supplementing.

A good treatment for sore muscles is 15 miuntes in a steam room, stretching(relaxed stretch not overstretch), drinking a lot of water, eating well(balanced diet 30% protein, 20% fats, 50% carbohydrates), and supplementing with multivitamins. If you are in good cardiovascular shape, you should try doing a recovery run in which you run very slowly where you get no fitness benefit but what it does is help clear out all the toxins in your muscles.

Answer 3

Well it could be that your body is just not used to it yet, if its not it will be over time. But if you have been doing it for a while then you need to make sure your doing about 10-15 of stretching and warm up exercises before you start your workout. Also it could be that you are using improper form. You should have someone monitor you to make sure you are using good exercise form because improper form can cause soreness or serious injury if continued over time.

Answer 4

Yes, you should stop doing it as often. Muscle gets sore from lactic acid build up. Make sure you drink a lot of fluids and stretch before and after you exercise. Try 4-5 nights, instead of every night. Take a pain reliever and soak in warm water.

Answer 5

A lot of excercizes designed to build muscle have you work out 45-60 minutes a day, 5 days a week, so naturally you're going to have sore muscle, thats telling you that your muscle fibers are getting bigger. But if your muscles are so sore that its extremely uncomfortable to move, then don't think about working out because resting while they're sore is allowing them to grow, just working them more is bad. So in summary, no you're not over-excercising, you shouldn't stop unless you don't want to build healthy muscle.

Answer 6

You are probably over doing it as exercise should be a gradual build up. Try reducing the amount you do and bringing your heart rate down slowly. Stretch out the exercised muscles gently and have a warm shower /bath while you slowly stretch them under the warm water.

Answer 7

Sounds like over-training. Make sure you take at least one full day of rest each week. Don't do your strength training on back to back days. Exercise is important, but so is recovery. Make sure you let your muscles recover between workouts.

Search in the articles on spark people for info about over-training and recovery time.

Answer 8

You should both Warm UP and Warm DOWN. If your aches are delayed then you may suffer from DOMS (delayed onset of muscle soreness)

helpful hints on wikipedia.

Answer 9

Strech alot before and after working out. If that doesn't help, work out less or have a regular workout schedual.

Answer 10

Are you warming up beforehand?

Also maybe you need to slow down a little bit.