Your workout worries sorted
Whether you’re too tired to work out or you’re worried about delayed-onset muscle soreness (DOMS) the next day, our experts explain how you can conquer your fears and get the most out of your workout
YOU’RE EXHAUSTED
Low iron levels are a common problem in women, especially those who suffer heavy periods, and they can make a workout feel significantly harder. In fact, studies at Cornell University in the US show that women with low iron levels found their workouts twice as hard as those with healthy levels. ‘While you can supplement with iron, it’s best not to unless your doctor has actually tested your levels and found you are officially anaemic,’ says women’s health expert Dr Marilyn Glenville. Too much iron can cause side effects like constipation. Instead, increase iron naturally by eating more red meat or dark-green leafy vegetables like spinach.
YOU GET CRAMP
Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated. If it starts, try to gently stretch out the muscle. If it really hurts, try this tip from James Evans, co-founder of Xtreme Boot Camps, who was taught the trick in the Royal Marines. ‘Try clenching your fists,’ he says. ‘Tensing a muscle elsewhere in the body – like the hand and forearm – seems to relax the one that’s cramped.’
YOU ACHE THE NEXT DAY
This is actually normal – ‘DOMS can occur six to 48 hours after exercise and it’s believed to be due to inflammation that develops as a result of microscopic tears in the tissue that occur when we exercise,’ says personal trainer Zanna Van Dijk. It’s tricky to avoid DOMS when you’re new to exercise, but building up slowly will limit the amount you feel. Zanna adds, ‘Warming up and cooling down will help. You can try Deep Heat Muscle Massage Roll-on Lotion (£4.99, Superdrug), applied before exercise, too.’
YOU GET PAIN IN YOUR CHEST
A dull pain that starts when you exercise and stops when you stop should be investigated. ‘This can be a sign of angina, which occurs when there’s a narrowing in the artery feeding the heart that stops it getting the blood it needs,’ says consultant cardiologist Dr Ajay Jain from The London Clinic. So see your GP.
YOU GET A STITCH
Stitch is a pain that appears in your side as you exercise and could be related to posture, says recent research. Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall. Try standing up straighter when you exercise and the problem should vanish.