We asked our clients to complete the following sentence:
The one question I have about exercise is: ___________________
Here are the 3 most common responses
Why do I hurt so much after? For like 2 days!
There is something called Delayed-Onset Muscle Soreness (DOMS) which is a common experience for both novice and veteran athletes alike. It usually appears about 48 hours after strenuous exercise (You will often hear individuals say that the second day after weight training is the worst for soreness). There are is no 100% agreed upon reason for why DOMS occurs, but the most widely accepted model is that it happens because of microscopic tears in the muscle fibres or connective tissue. This causes an inflammatory response, which results in pain within 24-48 hours of exercise. You are likely to experience DOMS when increasing the intensity of your workout, or are just starting a training program. The best way to minimize the effect of DOMS is to follow a slow and gradual progression while staying consistent with your program.
To alleviate the pain of DOMS, glutamine and adequate protein intake can help repair muscle tissue quicker but a surefire way to feel better, faster is to get up and get moving!
How many minutes of exercise should one be putting in per week (approximately)?
To promote and maintain health, the current recommendation for healthy individuals aged 18 to 65 years is moderate-intensity aerobic physical activity for at least 30 minutes, 5 times per week or vigorous-intensity aerobic activity for 20 minutes at least three times per week.
Resistance training should be done two or more non-consecutive days per week.
For optimal results in the aspects of improving physical fitness and body composition, I recommend 30 minutes of physical activity of any kind (sports, walking, running, intervals, classes, etc) 5-7 times per week plus resistance training at least 3 times per week.
What are some exercises I can do, outside of my planned 4 weight training sessions, that will advance my fitness and not negatively affect my planned workouts?
Mobility and cardio intervals. Mobility work is something that can be done daily, and will improve both your resistance training sessions and your day to day life. Subscribe to mobilitywod.com, take in a yoga class on your rest days, or ask your trainer to provide you with some mobility work that can be done in between your workouts. This is especially true if your job requires many hours of sitting at a desk, computer, or in a car daily. Cardio intervals are a good way to break up the mundanity of steady-state cardio and improve cardiovascular capacity and body composition. In as little as 8 minutes per day, a couple of times per week, you can achieve outstanding results.