Ask our expert
The expert: James Duigan
Who: PT and founder of Bodyism (bodyism.com)
Q I’m always in pain the day after working out – what can I do?
A First, the foam roller is your friend – but don’t treat it as an afterthought. A full 10 minutes before exercise, as well as after, will ensure you boost blood flow to muscle fibres and flush out lactic acid. Warming up and cooling down like this will prevent next-day soreness*. You can also boost your recovery with supplements – branched chain amino acids are proven to help repair muscles. They’re packed into our Bodyism Protein Excellence Vanilla (£50).
Q After a summer off, how can I ease back in to working out?
A Just a few missed workouts can quickly escalate into a few months (or more) of motivational no man’s land. If you’ve had a three-month break (or slightly longer), your fitness levels will have taken a dive. I’d say three weekly workouts will get you fighting fit again in just six weeks. Usually into weights? Switch to a resistance band for your first few sessions to work muscles as hard as you can at that moment, without over-taxing them. More into cardio? Cut down to 25% of the workout length you were doing before. Then build back up by five minutes per session.