Sore

[cornercamping]

So, I decided to start working out again.  Hit the gym yesterday, and I'm so sore, I can't even sleep.  It's been a long time since I worked out (since highschool) and I am starting to think I over did it quite a bit.  Is there anything you can do?  Every single muslce in my body hurts.  I can't sleep, can't move, or really do much else.  :(  Any suggestions  ???  I tried stretching, but uhm... I'm a sissie on pain.   :'(


P.S. Dawn, this is your fault.  You said I was scrawny, and put me in an early midlife crisis.  :'(






 :P

[251am]

 What really helps get rid of sore muscles is changing tires. ;D

[EX#996]

P.S. Dawn, this is your fault.  You said I was scrawny, and put me in an early midlife crisis.  :'(

Stop your whining you sissy!!!   :P   ;D

Remember Advil is your friend....

Dawn   ;)

[Super Dave]

I'll give my two cents here...

Lactic acid seems to be the problem.  Certainly, any real workout stresses the muscles.  But when your body is using a bunch of simple sugars in the blood to make energy, you get a lot of lactic acid...and pain...afterwards.

Now, there have been studies done on endurance athletes.  And it's been found that when they are exposed to lower carb diets, their body is using stored body fat for energy, a state called ketosis, their performance is better.  And there is less lactic acid built up.

After racing for seventeen years, I've tried to diet, work out etc.  The low carb thing is the way to go.  Been doing it in some form since about 2000.  With a family and all, I don't have a whole lot of time to work out, so if I can keep my weight reasonable and have some kind of dynamic advantage...a low carb diet is it.

Buy Dr Robert Atkins book the "New Diet Revolution" and read the whole thing.  It will give you a better understanding...

As for work outs...try Yoga.

[Jeff]

maybe Dave or someone knowledgable can chime in on my specific comment, but I've always heard that potassium will help remove/displace/whatever the lactic acid which is burning your muscles up right now.

Banannas are a good source of potassium, but you'd have to eat a LOT of them.  Alternatively, you can pick up a bottle of potassium glutimate(sp?) at your local pharmacy and pop them like skittles.

I've seen people take these 8,10,12 at a time.  Me, I'll pop 4 2x/day while racing.

It does seem to help.

One key which you have learned though is to be realistic and not over-do it.  If you get all hyped and plan out this 60-90 minute routine daily, you won't stick to it.  You simply won't have the time/energy.  Shoot for 30 mins a couple times a week.

Diet is extremely key, and Dave is dead on with his recommendation on low/controlled carb diets.  He is also ABSOLUTELY right about recommending reading the book(s).  People have a lot of pre-conceived notions on the Atkins diet which are not necessarily true...

While probably not appropriate or right for everyone, I personally have SEEN people's lives CHANGED by this simple diet.  Changed how?  100% more energy.  Healthier sleeping habits.  Better mental state.  Quicker recovery from injury.  and obviously fat loss.

[calvin669]

but he's not fat... he's gay...
and nothings gonna fix that..

[cbrf4_269]

I am in NO WAY qualified to question Super Dave, so I will simply disagree.   ;D

I have a degree in Biology and my girl friend is an Athletic trainer, so....

I do not agree with the low carb diet for any athlete.  Granted for every study done out there, there is another to dis-proove it.  But I have seen studies that athletes with low carb diets end up getting SEVERE joint and muscle disorders.  Most athletes should have high carb diets while they are competing, ie a race weekend.  I am not saying that  you should always have a high carb diet, but a week before racing, you should have a carb overload.  This will help you with endurance and reduce muscle fatigue.  The olympic swimmers have a 4000 cal diet and do carb overloads.

Granted, you should be working out while racing, or any day.  If you are starting to work out, don't lift heavy, lift light and focus on cardio first.  You have to get your muscles ready for strenous workouts, other wise you could seriously damage something.  Don't forget to warm up and STRETCH!!!  you should do both before and after, VERY important.

If you sit around the house and dont do much of anything then I would recommend the low carb diet, you still should eat good carbs though.  

My girlfriend is starting to develop a specific work out plan for racers and I have changed my workout habbits to what she recommended and so far, it really works.  I have to work less when racing and moving the bike around and I find 30 min solo's are easy.  I am able to maintain a fast pace for MUCH longer periods.

[cornercamping]

What really helps get rid of sore muscles is changing tires. ;D

I know, I know.... I didn't forget about you.  ;)

[cornercamping]

but he's not fat... he's gay...
and nothings gonna fix that..

What did I tell you about talking without asking first  >:(

We goin' to the casino tonight  ???

 ;D

[cornercamping]

I am in NO WAY qualified to question Super Dave, so I will simply disagree. Ê ;D

I have a degree in Biology and my girl friend is an Athletic trainer, so....

I do not agree with the low carb diet for any athlete. ÊGranted for every study done out there, there is another to dis-proove it. ÊBut I have seen studies that athletes with low carb diets end up getting SEVERE joint and muscle disorders. ÊMost athletes should have high carb diets while they are competing, ie a race weekend. ÊI am not saying that Êyou should always have a high carb diet, but a week before racing, you should have a carb overload. ÊThis will help you with endurance and reduce muscle fatigue. ÊThe olympic swimmers have a 4000 cal diet and do carb overloads.

Granted, you should be working out while racing, or any day. ÊIf you are starting to work out, don't lift heavy, lift light and focus on cardio first. ÊYou have to get your muscles ready for strenous workouts, other wise you could seriously damage something. ÊDon't forget to warm up and STRETCH!!! Êyou should do both before and after, VERY important.

If you sit around the house and dont do much of anything then I would recommend the low carb diet, you still should eat good carbs though. Ê

My girlfriend is starting to develop a specific work out plan for racers and I have changed my workout habbits to what she recommended and so far, it really works. ÊI have to work less when racing and moving the bike around and I find 30 min solo's are easy. ÊI am able to maintain a fast pace for MUCH longer periods.

I can't agree, disagree, or anything esle.  I'm a lazy bastard.  I eat more McDonald's in a week than most do in a month (excluding calvin669).  Now, I stopped that, and am eating chicken breast instead.  I also started taking Creatine, Glutamine, and a little whey protien during the day inbetween the chicken. Let me tell ya, all this protien, and the wife is getting pissed.  It's like bombs over baghdad over hear.  I can fart and clear the block.  ;D :P  McDonald's never phazed me though  ???

[VPFL]

WATER, WATER, WATER. A good massage therapist is also the answer. If you are just getting back in to exercise, I would highly recommend finding one that you feel comfortable with. The pain you feel is not really lactic acid build up. When you lift weights- you tear muscle fiber. This is how we build muscle. The torn muscle fiber is the source of pain/discomfort. The best way to easy the pain- "get back on the horse". The next workout will be better and so on.

There is nothing wrong with a high protein diet if you are trying to build muscle mass. Just remember- if you dont eat 'good protein' after your workout you just defeated your purpose. Your body will begin to feed upon its on muscle tissue approx. 30 min after your workout. Carbs are important in proper nutrition- just choose the right ones. No bleached anything. Eat fiberous carbs- ie. fruits and vegetables. Try not to eat processed foods. It really not that hard. Just think about what you put in your body.

 :) Good luck- I know your struggle well. Been with the program for over a year and now considering a sprint triathalon.

[cornercamping]

Yeah, that's what everyone says, I just hope it's true.  I have no problem working on it day in and day out, but now I"m outta commision until the soreness goes away.  As far as a message  :o  I'm not letting anyone touch me.  I'd be crying like a little girl.  To give you an idea how sore I am, this morning while brushing my teeth, instead of using my arm to move the toothbrush back and forth, I had to move my head back and forth and keep my arms still.   :(
I'm not on any type of program yet.  I just went to the gym, and started like I did back in highschool.  My routine is:

Day 1: Back & Bicepts
Day 2: Cardio
Day 3: Chest & Tricepts
Day 4: Cardio
Day 5: Legs & Abs
Day 6: Off
Day 7: Off

But, I don't have any set exercises, primarily because I'm not in good enough shape to have a set exercise routine where I do X amount of sets and reps of this exercise, ect.  I just do the region.   It'll all come back to me sooner or later, but I have a feeling the soreness isn't going away any time soon.  :(