Recovery Time

[garofalo]

Finally joined the forum and glad I did. There's a lot of great info here. Quick question about recovery time though. I am just finishing up the Break-In period and I am finding that I can only workout roughly twice a week because my muscles are sore for 2-3 days after a workout.

Is this normal? Is there anything I can do to reduce recovery time? Or is it ok to workout while I'm still sore? I always read you shouldn't.

I am a little worried because I start Hypertrophy I next and would like to be able to exercise 3 times a week. It's definatly muscle soreness and not an injury because I have experienced both.

Before doing the break-in I did 20 weeks of the Body for Life program. So I am not new to weight lifting. Just to give you an idea I currently do squats 1 set 15x at 155 and then another set 15x at 175. Deadlifts 2 set 15x at 125.

Any help would be much appreciated- thanks.

[Lost Dog]

The soreness should start taping off as you get more used to lifting. Although, be prepared for a little fresh soreness when you start the new hypertrophy routine.

In general, you can work through soreness. For me, that's actually the best thing to reduce its duration.

Try to stay active on the day after a workout, too. Walks or something to get the blood really moving can help reduce the level of pain you might feel from the soreness.

[banderbe]

Yep, I always workout even if I'm sore and I always feel better afterwards. In fact as soon as the sore muscle starts getting worked the pain disappears. That isn't to say it won't come back the next day but there's nothing dangerous at all about workout out when sore.

[garofalo]

Thanks, I'll give that a try- 1) maybe go for an interval run the day after and 2) not be afraid to workout if I'm still a little sore.

[stingo]

What sort of pre-/post-workout nutrition do you use? It might help alleviate soreness by having some good proteins with a little carbohydrates to help repair the muscles quicker. Also do you do any warmup/cooldown routines?

[ericajones80]

I always just work through the soreness if it is just soreness not a pull or strain or some kind of injury. Like Banderbe said, the pain usually dissipates once you start. After a workout I always hit the steam room and take a hot bath or hop in the hot tub...that helps relieve some soreness as well.

[AFI82]

Doing some dynamic stretching and intervals the day after lifting always helped me to recover more quickly. It's kind of odd. I'd feel more energetic and mobile after the intervals than I felt hours before the intervals.

[afterburn]

WOW : This is exactly what I had just posted in the W forum! Now I know