Wednesday, April 9, 2014

Sore muscles to workout or have a rest day?

Sore muscles to workout or have a rest day?

For the past 2 weeks I've been doing Lessmills Pump and Turbo Fireoh man does it feel good to get back into strength training with a nice mix of cardio from Turbo Fire.  So to say I'm feeling it in every part of my body is for sure a turn statement.  But with my body change comes feeling a bit uncomfortable and the choice to either workout or skip the day for sure crosses my mind.  BUT I remind myself for things you want in life you must be willing to be uncomfortable now to have the body you want.  With that being said following a workout routine is key.  I'm not a professional by any means but always working a different area of your body daily will prevent injuries down the road.  That's what I love about beachbody I do not need to figure it out I just follow the workout schedule.

sore muscles

It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all! 

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.
How to handle muscle soreness?

So this is when what you eat matters soooo much as well.  I use Results & Recovery anytime I'm really feeling a lasting burn beyond the intense workout.  So with lessmills pump on the lifting days this is my go to for recovery.  In each workout I'm doing sometime up to 1,000 reps it's called the "rev" affect.  Resting is KEY!!  So working a different area is very important.  Improve your energy, endurance, strength, and focus with this pre-workout drink. Its proprietary blend of advanced nitric oxide boosters, amino acids, natural energizers, electrolytes, and essential B vitamins can help you power through and maximize your workouts.  P.S. the taste is amazing!!

sore muscles
To prevent or lessen sore muscles stretching 5 to 10 minutes before and after your workout is super important!!  GUILTY of this one.  Getting my workout in before the kids wake up is sometime hard enough but adding extra stretching as well can be even more of a challenge BUT your body will thank you!!  


The application of heat can help relax a tense, stiff muscle, and should be considered when recovering from delayed onset muscle soreness. When participating in active recovery, heat application before exercise can ensure the muscle is warm and loose.


There have been some studies that prove a benefit of massage on the treatment of muscle soreness. Massage is thought to simulate blood flow to the area and to diminish swelling within the muscle. Who is with me on this one???


Treating inflammation with ice application is common, and most effective when initiated as soon after the onset of inflammation as possible. Ice application for muscle soreness is probably effective when initiated in the first 48 hours of exercise induced muscle soreness, and probably less effective thereafter.


The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones,  and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish, ground turkey, turkey bacon, and so on.


Carbohydrates don’t just fuel your muscles, but also fuel your brain, nerve cells and red blood cells. If you’ve ever gone without food for hours and started to feel mentally sluggish and tired, that’s your brain running on empty. Eat some carbohydrates and you’ll almost instantly feel better and more alert. Now think about trying to play your sport while on a low carbohydrate diet. Your muscle tissue isn’t getting the fuel it needs and your brain’s starting to feel fuzzy. What does that mean to you? Post workouts are a great time to fuel your body with Carbs  HEALTHY Carbs!!

sore muscles

Oatmeal is a great post workout meal this is my favorite recipe take me on vaction oatmeal

Also Shakeology is an awesome blend of the proper complex carb and protein packed with over 70 super foods.


So the choice is yours make adjustments and keep pressing play?

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