Sore after starting to workout?

Question

Hi,
I am 20 years old and have never really worked out in my entire life. . But recently I noticed I have been putting on a few pounds, and I decided it was time to start exercising. I started yesterday doing a cardio dvd in the morning for about 45 minutes, and then in the afternoon I came home and started doing pilates. I felt fine afterwards but, when I woke up this morning, I was SOO sore. It hurt getting out of bed and doing regular activites. I didn't hurt myself, and I can tell its just muscle soreness. But I was wondering what can I do for the pain. And how long should I wait before I start working out again?
Thanks!

Answer 1

Going from doing nothing to starting a 45 minute cardio workout may not seem like much but be assured it is a huge jump for your body. Tonight you should stretch the sore areas, then about a half an hour later ice the major sore areas if possible...if it's something like your entire legs and you don't mind a little temporary pain do this: Fill your bathtub with cold water, enough to cover your legs, and dump some ice in. Jump in for about 10-15 minutes. It kills, I'm not gonna lie, but you will feel like a new person tommorrow. I don't personally take medication unless I'm brutally sore, but take 1-2 ibuprofen or naproxen (aleve) avoid tylenol or aspirin, they don't do much for muscle soreness.

As for your workout tommorrow, start with a good 10-15 minute stretch. Do the dvd, or whatever cardio work for about 20-30 minutes, then get another good stretch in. Do the same when working out later. If your body is getting really sore while working, don't continue to pound, you'll just end up worse the next day. There isn't a ton more you can do until your body gets acclimated to the new stress you're putting on it. When you aren't getting sore anymore, it's time to start increasing your workout. Just be aware that there are 2 types of muscles soreness. AOMS (acute muscle soreness) which usually sets in right after working out-12 hours out and goes away in a day or two, and then there is DOMS (delayed onset muscle soreness) which sets in 18-36 hours out and can last up to a week. So if you've got a bad case of DOMS you may still feel a bit sore up to a week out. To start out you probably should only work out 3x a week until a lot of your soreness is resolved, and you feel good the next day. After that you can begin increasing to 4-5 times a week. Light (I emphasize this very much since you're just starting) weight training is also a good idea, because muscle burns more energy than fat, so if you tone up some, this will help boost your metabolism, and assist in your goals of losing some weight.

Answer 2

You will want to stretch before and after every workout and give yourself a cool down period where you exercise with less intensity. That will allow you to work out the build up of lactic acid that makes you sore. Give it about another day, and get back on a routine at about 1/2 as much as you listed here. Gently stretch all the muscles that are sore a couple times today - and before and after exercising for 10 to 15 minutes. You can take acetaminophen (Tylenol) and/or ibuprofen (Advil) for your muscle pain. Above all, avoid doing the couch potato thing so you don't stiffen up again.

Answer 3

u can take some aspirin for the pain and u need to work out again as u did yesterday. if u wait u will continue to be sore. u r sore because u haven't done the exercises so u must continue until u r no longer sore. then u beef up the exercises so u r sore again and on and on. u know the old saying, NO pain NO gain.

Answer 4

if your body is not accustomed to regular workouts, you'll be sore if you try to do too much at once. Cut down on the length of your routine for now (30 mins), and only exercise two to three times a week until your muscles get used to it. Don't exercise if you are still feeling pain.

Answer 5

Well pain is a part of exercising. If you've never done it, thats why. Your muscles arent use to it. You can probably take some advil, and you should be able to continue working out without a break. If you strained a muscle or hurt urself in some way, you would need to take a break, but it sounds like its just from never working out. good luck.

Answer 6

Wait two days before working out again. You can take a hot bath with epsom salts, stretch before and after your work-out and work-out for 20 minutes to start with instead of a mean 45 minutes.

Answer 7

That's what happens. The soreness will eventuallly decrease, but you will still need to exercise.

With lifting weights, you can do upper body on Monday and cardio Tuesday, Lower Body Wednesday, etc.

That's how Body for Life works anyway.

Answer 8

Ya it might be like that until your body gets used to it dont worry it will get better. maybe an ice pack or heating pad might help and give it about a day or two before you start exercising. I know how sore you get but trust me it wont be as bad later on.

Answer 9

The soreness is a result of fermentation. To make it go away, do what you did that made your muscles sore.

Answer 10

stretch every muscle.