over-walking?

Question

Okay, without training at all or hardly exercising, I did the 10k walk. I ran a little bit but I walked most of the time. Of course I can't move hardly any muscles in my legs but I was wondering what I can do to increase the healing process and all. And should I lose weight any from this or gain any muscle power? I stayed hydrated.

Answer 1

Your soreness indicates an over-use of muscles. Try to do some small stretches daily, but no lengthy walks for a few days. Also, you can build leg muscles by walking, but it certainly isn't going to happen from one long walk. Try some rest to help with the pain, and some ice packs if you are really in pain, especially pain without movement. Time will heal your muscles. Do try to do the stretches, and then develop a gradually increasing walking schedule. Try a mile a day for a week, then go 1.5 miles a day, then 2 miles a day, until you have built up your stamina.
As far as losing weight from your 10k walk, I would say you did burn a good bit of calories. The problem is, you may have been depleting water(even though you were drinking water) and muscle from your body instead of actual fat.
Losing fat means that you increase your metabolism through exercise over time, and that you watch your calories. Exercising and strength training to lose weight and build muscle are long-term lifestyle changes, not a temporary solution to weight loss. Eating healthy meals is very important. Make sure you eat whole grains, veggies, and fruits. Avoid anything processed, and never eat fast food. Eat things that look like they did when they grew. Look at a banana...does it look like it did when it was growing? YES! Eat it. How about a donut..did it grow? NO! Dont eat it! Eat from nature first. Then, if you are still hungry, eat something else. That is a good way to keep calories in check without having to count them all the time.
Also, do some exercise everyday. Whether it be walking, or bikiing, or karate, dancing, or a workout DVD, just keep moving!
And do stay hydrated! Drink water water water! Avoid caffeine, as it depletes your bodies water supply. You need to drink lots of water daily. At least 1/2 a gallon(64oz.), depending on your activity level and weight. I drink around 100 ounces a day, almost a gallon.
Good luck!

Answer 2

This all depends on genetics and diet. The soreness will get better as your body adapts. What needs to happen is that you stretch before and after your walking and sauna helps loosen up muscles. You may loose "body fat" from incerase activity. The muscle gain will come from diet and genetics and consistency.

Answer 3

Try epsom salts and baking soda. Put warm water in the bathtub and add one cup of epsom salts and a half cup of baking soda. Soak in this for about 20 minutes (no more). This should help the discomfort and the healing process. You can do this daily.