Weight training is good for you. So why do you feel muscle soreness two days after a heavy strength-training workout? Your biceps feel as if they’ve been mauled by nautilus machines and your thighs scream with every step you take.
Understand that strength training, an anaerobic activity, requires short bursts of energy. You won’t be able to keep working at high intensity levels for very long – your body just can’t handle the demand.
You won’t get muscle soreness from a step class. Maybe you’re new to the workout scene or you decided to hire yourself a personal trainer. Whatever the case, muscle soreness that takes place during the activity or waits a few days after your workout to appear can make you rethink your next workout session.
Just know what to expect when you train hard. You can do aerobic work (or sustained activities such as running, cycling or stepping) for longer periods of time, because the work is less intense. Wiih aerobic work, you won’t get this can’t-get-out-of-bed-this-morning feeling. We’re talking two different activities and intensities.
Because anaerobic work or strength training, produces nasty byproducts, like lactic acid, expect soreness during the activity. When lactic acid reaches high levels, it can leak out of muscle cells and stimulate nearby nerve endings causing muscle soreness.
According to research, the muscle soreness that results a day or two after your workout seems to be caused by tiny tears in the muscle. Given at least 48 hours of rest between workouts, the muscle will synthesize and repair proteins, and grow stronger. If you experience pain that doesn’t go away within a few days, after your workout, it could be a sign of injury to the muscle. In this case, stop exercising and consult your doctor.
In the meantime, if you’re just getting used to intense training and soreness, don’t baby your body. Your arms won’t fall off if you drive to work. If the muscle soreness really bothers you take a warm bath to soothe aching muscles. After that, have a good night’s rest and you’ll be ready for your next workout.
Now that you know what causes muscle soreness and how to get rid of it, you will know what to expect the next time you exercise after a lengthy break.