OUCH! Workout question

[btiger]

So as I mentioned in a previous thread, I'm starting to work out. Since I'm back in school and have free access to a recreation center, I decided it was time. I went ahead and purchased a personal training package of 12 one-hour workouts. I've had two so far. The first day was legs and yesterday was upper body. Today is the first day my legs haven't hurt but this morning my elbows are killing me! I can't even bring my hands to my face without it hurting. The muscles on the back of my arms near my elbow (whatever those are called) hurt to the touch and even when I don't bend my elbows, there is mild pain. I just took some Tylenol so hopefully I can at least do basic things like showering and eating, but man. I know things are going to hurt or be sore after a workout, especially since I've never worked out before, but I wasn't expecting this. Did I over do it?

 

[KaraBulut]

Give yourself a pat on the back for hiring a trainer and getting out there and starting to workout.

There's an earlier thread where we discussed how misersable the first two weeks of a workout plan can be.

What you're having is called Delayed Onset Muscle Soreness or DOMS. Some people get it the morning after their workout. I get it about 24-36 hours later.

The good news is that it's temporary and it lessens as you get into shape. It's not unusual to have it really bad when you start working out when you're out of shape. It will be tough for a couple of weeks but as you get into shape, it will not be nearly as bad.

The generalized soreness and the nausea usually goes away after a couple of weeks and often you'll start getting a euphoria feeling that makes working out a lot more enjoyable.

In the meantime, you can take an anti-inflammatory after your workout (try naproxyn or ibuprofen instead of Tylenol). Some people find that a shower after workout or whirlpool/sauna helps. Also make sure you consume a high-protein snack within an hour of your workout- your muscles need protein to repair themselves.

What you'll find after you get through the next couple of weeks is that you will have DOMS only on certain muscles when you change your routine or when you increase your weights significantly.

What you'll find in the future is that if you get DOMS in a particular muscle group, it's a sign that you haven't been hitting that muscle group as hard as you should. It's a sign that you need to think about your routine because the muscle in question probably needs a more focused exercise. But you're a few months away from the point of getting into a focused routine.

Hang in there. It will get better.

 

[D_Pipa]

yeah i think your over doing it. when i had my first sessions with my trainer, my body was in PAIN. decided to post the workout plans on forum so people can give me feedbacks. about 90% users said the plans are terrible and im over doing it no surprise why i got pain. so decided to go with stronglift 5x5 plan from online and ignore those trainer at the gym.

remember, not all the trainers are correct, so be careful.

 

[lostnfound]

Make sure you're getting lots of protein in your diet (ideally 1-1.5g of protein per 1lb of body weight). Immediately after your workout consume a liquid protein meal (with no fats) along with fast digesting carbs. This will help your muscle recover.

 

[bounder]

You say you've never worked out before, and you haven't told us what you're workouts were so it's hard to say if you over did it or not. Soreness is a part of the game. It's only temporary, but might last longer than a day. Personally, when I work out, I don't follow any strict diet regimens. As you continue to exercise, you should get a better sense of what your body needs. Do make sure that you're hydrated, and try to make sure you've eaten a few hours before your workout. Exercising on an empty stomach can be very taxing and I'm guessing not all too healthy.

 

[btiger]

Thanks for all the info. I'd post my workouts but I'm not sure what all the exercise names are yet. The first and third day I had that nausea feeling but today I got through the workout without experiencing it. I was also able to do more reps today (today was upper body day). I did get those protein snack bars to eat after I'm done working out. Are those enough? Lostnfound: what are fast digesting carbs (what foods)?

I feel pretty good after today's workout. We'll see if I can move my arms in the morning. My trainer said it looks like my stomach has gone down a bit but I can't tell and it's only been a week, so who knows. But so far I'm enjoying it so we'll see what happens.

 

[gvlatinboi]

Take Ibuprofen to reduce the inflammation in your muscles as well as icing the muscles you worked as soon as you can. I'd also do some stretches afterward in the specific area you worked out in.

The pain will leave eventually. Good job on starting!

 

[sinisterpudding19]

And if you get tired of taking drugs for the soreness, You can take a caffeine supplement, or just drink 2 cups of coffee.caffeine blocks a chemical that activates pain receptors, and it can work better that pain relievers.

 

[btiger]

Hmm.... I like coffee! Actually, I had no upper body pain this morning!

 

[KaraBulut]

Hmm.... I like coffee! Actually, I had no upper body pain this morning!

Yeah- the first two weeks are really the worst. It will be better from now on. Just keep working out on a regular basis and you won't have to go through it again.

 

[we32psu]

I have to agree with the advice given to you by the guys here. I posted a question about results, and got some really good advice from the guys here. The first two weeks of working out, i was sore in places I did not know I had! After about the third week, the soreness went away and now that I am on about week 5, I really look forward to going.

Great job on making the decision to start!

~W

 

[lostnfound]

I did get those protein snack bars to eat after I'm done working out. Are those enough? Lostnfound: what are fast digesting carbs (what foods)?

Protein bars aren't really effective in post-workout nutrition because solid foods take longer time to digest, so protein absorption will be delayed. You want fast protein absorption following your workout. That's why it's recommended to have liquid protein (protein shake from whey powder). What helps protein be delivered is through fast-digesting carbs (also, ideally in liquid form). What's commonly used are gatorade or powerade. Other options are raisins and bananas (these could be blended with the protein). A very easy option that requires no work is to have fat-free chocolate milk. Milk has fast-digesting protein and the chocolate delivers fast-digesting carbs. The ratio of protein to carbs is very ideal in chocolate milk (1:2). Also, another reason why protein bars aren't always ideal is because they contain fat. Fats inhibit the absorption. That's why fat-free chocolate milk is great.

Honestly, you could spend lots of money on supplements, shakes, and powders, but it's all useless if your workout routine is crap. I'm glad to hear that your have a trainer. Hopefully, he/she is doing a good job. I've seen too many people buy all these supplements, powders, and "muscle milk" to only yield negligible results from having a worthless routine.

 

[KaraBulut]

Protein bars are better than nothing but there's a good reason that a lot of people don't like them- they taste awful. It's like eating chalk.

Whey protein is derived from milk and it is the optimum protein. So, you can have a glass of milk when get home or if you like the premixed protein shakes, carry one in your gym bag and drink it after your workout. After a good workout, your muscles are very hungry for protein and either option will satisfy the need.