Should i excersize if I'm sore?!
Question: I binge ate a ton this weekend due to my 19th birthday, i'm talking big breakfast, bacon, bread, butter, birthday cake, pizza.
It was bad. But it was the first time i cheated on my diet in 6 months, and i have lost (had lost) 30 pounds. Not to any suprise after my weekend of heavy eating i gained about 5 1/2 pounds. So i've been doing only fruit for breakfast, a fruit and a slimfast for lunch, and a fruit and slimfast for dinner and thats it cause i'm trying to drop the water weight i gained and anything else fast!
I kicked my but back into excersizing yesterday lots of circuit training, abs, cardio, strength training, and i'm sore, my legs are sore, my shoulders, and my behind is so sore i can hardly walk.
I dont want to skip a day of excersizing, but should i? Whats the right thing to do here...?
Answers: I binge ate a ton this weekend due to my 19th birthday, i'm talking big breakfast, bacon, bread, butter, birthday cake, pizza.
It was bad. But it was the first time i cheated on my diet in 6 months, and i have lost (had lost) 30 pounds. Not to any suprise after my weekend of heavy eating i gained about 5 1/2 pounds. So i've been doing only fruit for breakfast, a fruit and a slimfast for lunch, and a fruit and slimfast for dinner and thats it cause i'm trying to drop the water weight i gained and anything else fast!
I kicked my but back into excersizing yesterday lots of circuit training, abs, cardio, strength training, and i'm sore, my legs are sore, my shoulders, and my behind is so sore i can hardly walk.
I dont want to skip a day of excersizing, but should i? Whats the right thing to do here...?
Soreness after a workout is common, and actually my goal. You are sore after a good workout because working out makes tears in your muscle fibers. To protect itself, your body builds back the muscle fibers stronger than before. This is the basic principle of building muscle. The soreness comes from these tears and the rebuilding process. So, what happens if you're body is already broken down and you decide to break it some more? Nothing good. If you stress the muscle too much, it will not be able to repair itself like it should. A little soreness is alright, but if you're hurting every time you sit down or go up/down stairs, then you need to wait a day to continue your strength training.
However, it is alright (and suggested) to do some light cardio while sore. While it isn't a good idea to do resistance training (weights/machines) while sore, you can still do some light cardio such as walking at a brisk pace, bicylcing, or using the elliptical. Just be sure to take it easy. Work up a sweat, just don't hurt yourself, and I wouldn't work out more than 45 minutes.
To prevent being sore all the time, you can split up your workout instead of doing a full body workout.
EXAMPLE
Monday - Upper body workout
Tuesday - Cardio
Wednesday - Lower body workout
Thursday - REST
Friday - Upper body workout
Saturday - Cardio
Sunday - REST
Then the next week switch the lower/upper days so that the next week is 2x lower and 1x upper. That way there is balance.
At this point, I feel like I'm standing on a soapbox lecturing you, but I think I should say it anyway... fruit is good, vegetables are great. I know they don't taste as good, but they are better for you. Also, be weary that if you take in too few calories, your body will retain its fat stores to protect itself (as it believes you're starving). I don't remember your height and weight exactly from your previous posts, but I believe you should be eating at least 1200 calories a day. Two SlimFasts (190 cal. each) and 5 fruits (estimating 80 cal. each) only add up to 780 calories. Your body will try its hardest to keep its fat at that calorie level. I know it goes against what seems to be "common sense", but you actually should be eating more to lose weight.
Just try to exercise more but only minimal. It'll help get the sore away.
you should work out 5 times a week at 30 min the minium. and no you shouldnt stop cuz ur sore, just means that 1 you didnt strech the best u could have.(i learned a full good strech is holding it for 1 min. but who has time for that!? ;) ) 2 your doing ur exercise right. if you werent sore after a hard workout ur skipping on something and ur doing it wrong. just keep exerciseing and after a while of doing it ull stop being sore if u strech. its like a sport. u hurt really bad during hell week but as the season goes on u stop being sore from the workout =)
Also put some ice on ur sore spots, or sock in warm then cold then warm water, or get like a icy hot patch and that would help with the sore muscles a little bit
drink some protein that heals your muscles and just take 1 day off it's not going to kill you<3
The right thing to do is to get over the idea known as "no pain, no gain" 'cause when it hurts, that's your body saying "I can't take more of this; slow down!"
And do exactly that: slow down. Lighter weights, less running, milder calisthenic exercises. Let the edge wear off the pain - prolly three days of taking it real easy will do it - then gradually, over two weeks, built yourself back up to a vigorous half hour a day.
And don't beat yourself up over blowing your diet for a mere weekend. We all fall off that wagon on occasion - we wouldn't be human if we didn't. But it sounds as if you're capable of managing it nicely, so just say "Jeez, that was a fun weekend; time to get back in harness."
When ever i get sore after a hard training session i always just get back in it. Most of the time its muscle pain and i find the best way to relieve that pain is to start off slow. Do some gentle exercises because remember there is still a tomorrow where you can work your butt off. Execercise all those muscles that you worked on yesterday but don't over do it. Do lots of stretches because they improve your flexibility and thus walking will become that little bit easier.
Good luck
Just stretch really well before your next workout and don't do anything but cardio. You should always take a day break when working specific muscle groups. So if you already did strength training and that is why you are sore, skip a day and get back to it after. Doing cardio will make you feel better and not be as sore. Keep up the good work! :)