Body Building Reviews

Can I Exercise While My Muscles Are Sore?

Short Answer: No, you should let your muscles rest 2-3 days before working out again. Your muscles actually grow stronger while you rest.

Regular workout is a way of life for many people who are searching for healthier lifestyle these days. Whether it is for the sake of looking better with those extra muscles or solely for health or training purposes, many falls in the trap of having sore muscles after their exercise.

In usual circumstance, you should relax and wait for complete recovery in order to exercise again. There is a myth that by pushing yourself too hard, you will come across some uncalled-for injuries that will further damage your muscles.

Many professional bodybuilders and weight trainers experience sore muscles regularly from their trainings and often suffer from a condition known as a delayed onset muscle soreness or DOMS; its severity could vary from discomfort to crippling. DOMS is stiffness and pain that you can feel in your muscles due to eccentric exercise routines and it is strongly felt within the first 24 - 72 hours after the exercise.

Working Out With Sore Muscles

When someone is experiencing DOMS or a regular muscles soreness, the very first question that comes to mind is often 'Should I train when my muscles are sore?'

According to many 'experts' the most sensible answer is 'No'. Because it only make sense that you let those sore muscles rest just like when you have a fever, you sleep in bed till you get better, right? But wait! What if you can actually continue your regular workout by treating and tending to these sore muscles through sets of accustomed exercises? A rather controversial explanation behind this is, if you are not training your muscles when they are sore, you might actually slow down the rate of their recovery and you will achieve the result you wanted with those muscles effectively. Let's look further into this issue from the bottom.

Sore Muscles Back

How Long Before My Muscles Get Sore?

You would need at least 8 hours to feel this kind of muscle soreness. You might end a workout feeling satisfied; but eventually soreness would seep into your muscles the following morning. Many people have this opinion that this ‘next-day’ muscle soreness is due to lactic acid built up in the muscles. That is not true  because lactic acid will usually disappear an hour after the exercise. Next-day muscle soreness is merely caused by the damage of muscle fibres

Exercising and Handling Sore Muscles

While some soreness is associated with muscle damaged, in most cases when you feel that your muscle is sore or experiencing a bearable pain, it is actually a temporary changes that your muscles are experiencing. Changes like this is actually good because it reflects the effectiveness of your exercise that caused your muscles to strengthen and develop.

Sometimes, people perceive soreness as a sign of warning to stop exercising or training in order to prevent muscle damage or cause an injury to the muscles. In fact further activity to the muscles will actually help to reduce the muscle soreness and in return help your muscle to adapt to the changes cause by the temporary swelling.

When you keep a routine of exercising a certain muscle in the long run and experience sore muscle from time to time, if you pay attention to the soreness, you can actually feel that every time you exercise that particular muscles, the pain reduced.

Therefore you may see many athletes follow a rigorous workout for a single day, thereafter go easy for 1-7 days and eventually carry out a rigorous workout again. It is said - the best weightlifters lift very heavy weights only once in 2 weeks. Shot putters pitch a longer distance only every week. Exercise training is done basically by exercising to the limit and thereafter 'recovering' from it or rather go lightly with it.

Warm Up Exercises

Precautions Against Muscle Sores

Warming up before any physical activity is very important. In addition, consuming a carbohydrate-protein supplement while exercising can help in minimizing muscle tissue injury and accelerating post-workout protein synthesis. Consuming conventional 7-8% carbohydrate sports drinks also help to delay exhaustion of the stored muscle glycogen and further decelerates the rise in use of muscle proteins that are used as a source of energy.

However, latest findings have brought to light that adding a small quantity of proteins to these sports drinks might save more glycogen by stimulating more insulin, a hormone that transports glucose to our muscles. According to certain studies, researchers have found that adding protein to carbohydrate sports drink at a 4:1 proportion improves aerobic endurance performance by 24% compared to the conventional carbohydrate sports drink. In addition, adding protein increases glucose and insulin uptake, thus providing quicker energy to the muscle that is being exercised. Eventually, this results in a noteworthy improvement in stamina and an increased sparing of muscle glycogen.

By far, sports drinks are the best way of consuming protein and carbohydrate during workouts, as these nutrients are absorbed in this form more quickly. Moreover, these drinks provide electrolytes and water needed for preventing any chances of dehydration while exercising. Athletes are always advised to consume a few ounces of such drinks every 10 minutes during the course of their exercise session. The exact amount of drinks needed is decided on the basis of factors like the air temperature, the intensity of exercise, and the build of the athlete.

A common quick tip used for decreasing post-workout soreness and protecting against muscle soreness is to take 500 mg of Vitamin C approximately 1 hour before workout. Besides, good post workout nutritious diet can easily help in reducing the amount of muscle soreness or damage.

Note:
If you are already enrolled in some bodybuilding programs or looking for one that is suitable for you, perhaps it is good to review what's out there for you first before jumping into one that might not teach you the right thing to do with your muscle. We reviewed some of the top bodybuilding programs available in the market these days. Find out more here.

Photo Source: (1) (2)


Body Building Reviews

UPickReviews.com