I am getting back into a gym routine. WHY do my muscles ache more on 2nd day after?

Question

my workout routine slipped for about 6 months.I am just getting backing into a routine and had a good session on saturday with a mixture of cardio, stretch, weights,cardio and stretch followed by a short stint in the sauna. I am covered in spots now. I had a few aches yesterday the day after but today monday my triceps are in agony.whats going on

Answer 1

Initially after a work out your brain will release endorphins as a pain reliever to help your body not feel pain as it heals, mostly during sleep. It also makes you feel very good.

That is why most typically feel better when they are in shape or getting there.

It only last certain periods of time, usually for a day or two. When it runs out (usually a day after a good workout) you will feel it. Your body is the same, but you feel it more two days later because the endorphins wear off.

Make sure you stay hydrated constantly hours before, just before, during, just after, and hours after your work out.

EAT A BANANA BEFORE YOUR WORKOUT!!!!
The potassium will give a very noticable boost, and help with cramps.

EAT SOMETHING SALTY AFTER YOUR WORKOUT!!!!!!
The salt will trap water into your muscles that move in when your muscles stretch and keep it there, maintaining your swollen state.

NEVER EVER DRINK CAFFEINE OR ALCOHOL AFTER!!!!
They sap water from you body and you will ruin your workout as if you never did it.

Answer 2

Muscle ache a day or two after your last workout doesn't have anything to do with getting back to the gym after a layoff.

What you are experiencing is called "DOMS" - Delayed Onset Muscle Soreness. It is a common thing with ALL forms of exercise and fitness and can happen even with experienced and professional athletes.

Bottom line - you aren't managing fatigue properly. This is causing the muscle fiber tears and leading to DOMS.

If your triceps are in agony, you overworked them. To avoid this, you need to manage your overall density that is working the triceps -- the load, total reps, and total time. It is also very beneficial to stretch each muscle and the oposing muscle in between sets if you are doing a multi-set routine.

Overall, the simplest thing to do is to back off a bit. You laid off for six months - give yourself some time to get back.

3 days a week do full body training with big, compound movements. DO NOT have "arm days" or "chest days". It'll too easily lead to overwork and no real gains. Work the entire body with pairs of exercises that split either oposing muscle groups or upper/lower push/pull movements.

So for example, you might do two pairs of exercises. Each pair is done for 15 min. as many times as you can overall. Rest as needed. Take a weight/load you can do for 10 reps and do sets of 5 initially. As you get tired you'll do sets of 4 or 3... down to 1.

Here's a sample:

warmup 5-min

PAIR A - 15 min
squats
cable row

rest 5 minutes

PAIR B - 15 min
bench press
hyperextension

this is a complete, full body workout that lets you manage fatigue by not using max weights but going for max total load over a 15 min period.

after the workout do two things -- get some good amino acids into you, and have a protein/carb meal replacement shake. Do this within the first hour after the workout. Again, the aminos and the MRP will replenish glycogen and aid recovery.

Finally, get plenty of REST in between workouts.

The spots could have been caused by a heat related effect. Either overall exhaustion or perhaps the sauna. If it repeats, see a doctor immediately.

You probably need to play with cardio on the same day that you do weights. If you do weights+cardio, tone down the exertion on the cardio until you are better trained.

Stertch after a weight training workout -- not before. Stretching before has been shown to increase fatigue and hurt max strength despite what 1980s gym teachers taught. Strength = tension. Warmups are extremely valuable pre-weight training. Gets blood flowing.

Answer 3

your muscles are get black offer the 5 or 6 day that sure be OK whee you slipped for 6 months. your muscles will stretch and offer a few aches and pains you get back in the routine in no time

Answer 4

you are tearing up ya muscles then they are rebuilding as you sleep it can take a few days for the initial pain to start.... after a long lapse of working out... start out slow... do some dynamic stretches... in motion and you should be back up and going within a week or so

Answer 5

1

Answer 6

it is normal to feel so, just do not over do it in the first week, and the golden advice would be STREACH before and after your work out, as well eat a banana an hour before you hit the gym (my dr told me so and it works like a charm) good luck

Answer 7

You're out of shape. Duh. You need to stretch and bear with it. When I started wrestling, the first week was torture! My entire body was wracked with pain, but after the first week, it felt normal again. Just getting into routine... good for you for working out!

Answer 8

your body isnt use to being worked out. Try strenching a little more before working out