Training: Exercise programme tips
One of the most off-putting consequences of starting a new exercise programme, or overdoing a workout is the sore muscles that really hit you about two to three days later. This is commonly called DOMS (Delayed Onset Muscle Soreness).
While it may not be possible to completely avoid post-exercise soreness when starting a new exercise programme, or when ramping up an existing one, there are several things you can do to minimise it and speed recovery.
Start Low - Go Slow!
This slogan says it all. When starting a new exercise programme, start out really easy and gradually ramp it up. By far the biggest fault of newbie exercisers is they do too much too soon.
Hard Day - Easy Day!
If you work out today take tomorrow off then work out the following day. That means 3-4 exercise sessions per week. Even the fittest person risks injury if this rule is not adhered to.
As your fitness improves, you can gradually introduce a further workout on your rest days but it should be different to the previous day’s workout in the way it stresses your body. So, if you walked on Monday, you can swim on Tuesday and walk again on Wednesday. Then, on Thursday you might do yoga, then walk on Friday, then swim on Saturday and have a rest day with the family on Sunday while doing some gardening.
Got the idea? You’ll get very fit doing this and the risk of excessively sore muscles and injury is minimal.
Do not take anti-inflammatory medicines
The evidence is growing by the day that, while non steroidal antiinflammatory drugs (NSAIDs) may give some relief to the pain, they actually delay healing and it may be incomplete, setting you up for more serious injury problems later on!
Do not ICE
As with anti-inflammatories, there is new evidence that cooling an injury, including sore muscles may actually delay healing by suppressing some enzymes necessary for healing.
This goes against current advice from agencies such as ACC but even the best experts can get it wrong and often do. And bear in mind that the ACC expert who first promoted the Ice Compression and Elevation (ICE) therapy for sprains, strains and bruises around about 1979 was actually ME! I got it wrong and I have no problem admitting it.
For sprains, strains and bruises, use the compression and elevation and leave out the cold. For delayed onset muscle soreness, a long soak in a tepid Epsom Salts bath is sooo very relaxing, relieving and will help with recovery.
Gentle exercise
After your soak in the Epsom Salts bath, go and do some gentle exercise that raises the pulse 20-40 beats, but not much more. Swimming is great, as are cycling, walking and yoga. The movement and increase in circulation are the best things you can do to assist recovery from DOMS. 20-30 minutes a day is about right. Finish with some stretching.
Have an extra Super Smoothie
A smoothie that is rich in proteins, healthy fats, oils, vitamins, mineral and antioxidants will help prevent soreness and fatigue and speed recovery. It is critical that you ensure a rich supply of all the nutrients that your body needs to build a strong body and vigorous constitution.
You can make a super smoothie with a premixed protein, vitamin and mineral drink (I have various formulations here if you are interested) and add some dark berries, coconut cream, flax oil and anything else nutritious that presses your health buttons.
Take some extra vitamins
A damaged, sore body needs an almost limitless amount of vitamin C, magnesium and zinc. The most convenient formulation to supply these is “Daily C” which is a convenient powder that makes a once a day drink. I have it here if you want some.
Be consistent with exercise
Along with all of the above, by far the most important way to avoid delayed onset muscle soreness is to be consistent with your exercise.
If you are a stop-start person, going hard out for several weeks then slacking around for the next few, you are a sitting duck for painful muscles, niggling injuries and potentially suffering much worse. You certainly will not be enjoying doing exercise.
Be consistent with your exercise. If you must take a break, keep it to less than 10 days and make it an active break. Go on a hiking holiday. As they say, “A change is as good as a holiday!”
Give it time
Delayed onset muscle soreness peaks about two to three days after the offending exercise and then there is a gradual reduction in soreness and improvement in mobility. By five to seven days, recovery should be close to 100%.
By about five days, please resume “normal” exercise. Do not rest any longer. Exercise consistently three to four sessions per week as per the “Hard - Easy” day guidelines above.
Make sure the exercise is enjoyable and invigorating, rather than being an exhausting grind. If you are not enjoying it, you will surely give up eventually.