Health & Nutrition - - FITNESS FORUM - Ban­ga­lore

I try to work out (with weights) ev­ery al­ter­nate day, but my mus­cles feel sore a day af­ter my work­out. What causes this? Am I do­ing some­thing wrong? He­malatha Shenoy,

The sore­ness you ex­pe­ri­ence af­ter an in­tense weight train­ing ses­sion is nor­mal. It’s the re­sult of lac­tic acid ac­cu­mu­la­tion in the mus­cle cells and the re­sul­tant re­cov­ery process. It typ­i­cally lasts for 48-72 hours de­pend­ing on the sever­ity, but eases off with reg­u­lar train­ing. With reg­u­lar ex­po­sure to mus­cle train­ing, sore­ness re­duces as the body adapts and deals with the lac­tic acid build up. You need to first give your body time to adapt, and then grad­u­ally in­crease the in­ten­sity of your train­ing rou­tine. A swim or a yoga ses­sion in be­tween your gym rou­tine will help you re­cover faster from the sore­ness. Also, in­clude reg­u­lar foam rolling be­fore and af­ter your work­out. Have bal­anced meals, stay hy­drated and get ad­e­quate rest; they are in­te­gral to your train­ing pro­gramme. If you ad­here to the above, hope­fully your mus­cle sore­ness will re­duce and not de­ter you from train­ing reg­u­larly.

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