How much achiness (from exercise) is normal?

[SparklyUnicorn]

Title pretty much says it all.  At this point I'm only doing cardio machines (mostly treadmill and bike).  The achiness seems worse at night.  It doesn't feel like the sort of achiness one gets from overdoing it (you know like after that pscyho bit** from The Biggest Loser stuff where you can't walk for days after), but more of a dull ache.

 

I just don't know if the aching is from exercise.  I can't tell because it doesn't necessarily even happen that night on the day I've exercised.

 

 

 

 

[nd293]

I'm up to the point where I can "run" (jog? stumble?) for 8 minutes, then another 8 minutes after a break to walk and remember how to breath. So, not fit, but definitely no longer a proud couch potato.

 

Adding to my running slowly over time I'd say that I haven't experienced any achiness. Before that I was doing a fitness class and that definitely led to both sore muscles and aching in joints (knees and hips). I do tend to get back and neck aches anyway, especially at night, but if anything I get them less now that I'm moving more.

[Soror]

Well, it is normal for soreness to be delayed. i wouldn't expect more than just a very bit of soreness. I wouldn't hardly expect any if you aren't going all out with intensity changes or doing it a long time. My usual biking and hiking don't leave me sore at all but if I change up things(terrain, speed, intensity, duration) I can expect to feel it.

 

i know you mentioned possible mag. deficiency in another thread that can affect soreness ya know. I try to take an electrolyte blend on more intense activity days b/c it does help w/ the soreness. Epsom salt baths (transdermal mag) help too and ibuprofen or both if it is really bad ;)

 

I usually take mag pills nightly too.

[SparklyUnicorn]

Well, it is normal for soreness to be delayed. i wouldn't expect more than just a very bit of soreness. I wouldn't hardly expect any if you aren't going all out with intensity changes or doing it a long time. My usual biking and hiking don't leave me sore at all but if I change up things(terrain, speed, intensity, duration) I can expect to feel it.

 

i know you mentioned possible mag. deficiency in another thread that can affect soreness ya know. I try to take an electrolyte blend on more intense activity days b/c it does help w/ the soreness. Epsom salt baths (transdermal mag) help too and ibuprofen or both if it is really bad ;)

 

I usually take mag pills nightly too.

 

Yes, on the magnesium thing.  I kinda "forget" that I'm also exercising and that might be the cause, but I just don't know.  I feel like I've been doing it long enough for it not to be that I'm just super out of shape.  I do up my intensity and work myself pretty much every time though.  I also switch stuff up.  I don't do the same thing every time I go. 

 

Well doctor said don't take mag pills.  I'm only listening because I want to wait for her to do the blood work.  Otherwise, I'd just do it anyway.  I am, however, soaking in Epsom salt baths three times a week. 

[hjffkj]

Are you stretching properly before and after you workout. Not stretching can really make the aches creep in and stay since your muscles get tight and then irritated more easily the next time you workout or just do more than you usually do.

[Laura Corin]

I was wondering about stretching too. I alternate yoga with cardio (eta day by day), and the yoga removes the aches.

Edited November 6, 2016 by Laura Corin

[SparklyUnicorn]

Are you stretching properly before and after you workout. Not stretching can really make the aches creep in and stay since your muscles get tight and then irritated more easily the next time you workout or just do more than you usually do.

 

I read this is bunk.  No clue if that is true.

I don't stretch prior, but then I also don't jump on at full force.  I do give myself a chance to slowly get up to higher intensities.  I would think this would be similar.

[SparklyUnicorn]

On days I can't make it to the gym I do workout videos.  They all include some initial stretching and some cool down stuff.  I don't notice any difference.  I don't do those often though.

 

 

 

 

[Guest]

Are you achy in your joints or your muscles?

[SparklyUnicorn]

Are you achy in your joints or your muscles?

 

the joint pain is most pronounced to me

[SparklyUnicorn]

It does not help I'm overweight, I'm sure (working on it).  So yeah if I'm on a treadmill I'm working extra hard because I have to lug my body.  But then when I do the bike, I'm not lugging my body.  I don't notice any difference either way though!

 

 

[Guest]

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Edited September 10, 2020 by Æthelthryth the Texan

[hjffkj]

I read this is bunk. No clue if that is true.

I don't stretch prior, but then I also don't jump on at full force. I do give myself a chance to slowly get up to higher intensities. I would think this would be similar.

Yeah, stretching before hand can be skipped if you take it slow and work up to it. I stretch before hand because I have a specific injury that needs the stretching. But I think skipping a good after workout stretch is a terrible idea, especially if you are already achy.

 

I personally feel a huge difference on the days I don't stretch. My lower back,hips, shoukders, feet, knees, and hands hurt more if I skip too many days of stretching. Hands is due to carpel tunnel and gets worse when I do a lot of pushups, pull ups, etc.

[SparklyUnicorn]

You might back off the impact level some on the treadmill. Also make sure you have newer shoes. Once I passed 35, my whole body seems more sensitive to higher impact level activities. So on the treadmill instead of running I jack the incline level up higher and walk. I am really hoping my knee procedures help me be able to run again, but honestly sometimes my hips ache too after lots of exercise. I'm not sure if it's maybe from compensating from my knees though.

 

Anyway, something that does generally help me overall is doing Pilates 3-4 times a week. It seriously helps the joint issues.

 

Oh no I do not run.  No way.  That is one thing I refuse to do.  I hate running very very much.

 

So I'm walking fast.  I usually select random inclines.  No running.  And I have new shoes.

 

I could do something like the elipse, but damn I used to do that years ago and I just burnt out on it in terms of boredom. 

 

I used to do Tai Chi.  Maybe I should consider trying that again along with it.  It's just hard.  I don't want to spend 7 days a week doing this shi*.  I am doing this three times a week for about an hour each time.  That feels like enough to me.  I suppose Tai Chi for 20 minutes a couple of times a week would be doable. 

[Katy]

There is definitely a point in aging where you must warm up before a workout, and stretch afterward.  I tweaked my back about ten days ago because I just went to straight hard exercise.  I've never been the type to need a warm up before. Two weeks ago I was wondering why people bother, it seemed to be a waste of time and effort.  DH scoffed at me. He says he'll pull something if he doesn't warm up first, and has since about 15.

 

That said, if it's minor pain, and gets worse for the first 2-3 days after exercising, and you can still function, it's normal.  Eat more protein, it will help you recover faster.

[SparklyUnicorn]

Yeah, stretching before hand can be skipped if you take it slow and work up to it. I stretch before hand because I have a specific injury that needs the stretching. But I think skipping a good after workout stretch is a terrible idea, especially if you are already achy.

 

I personally feel a huge difference on the days I don't stretch. My lower back,hips, shoukders, feet, knees, and hands hurt more if I skip too many days of stretching. Hands is due to carpel tunnel and gets worse when I do a lot of pushups, pull ups, etc.

 

Maybe I'll try stretching a bit after when I get back home.  I was tested for carpel tunnel years ago, but they said it wasn't that and probably tendonitis.  I haven't had issues with that for awhile though.  I wore a brace for a few months and that helped.

[SparklyUnicorn]

There is definitely a point in aging where you must warm up before a workout, and stretch afterward.  I tweaked my back about ten days ago because I just went to straight hard exercise.  I've never been the type to need a warm up before. Two weeks ago I was wondering why people bother, it seemed to be a waste of time and effort.  DH scoffed at me. He says he'll pull something if he doesn't warm up first, and has since about 15.

 

That said, if it's minor pain, and gets worse for the first 2-3 days after exercising, and you can still function, it's normal.  Eat more protein, it will help you recover faster.

 

I eat a low carb diet, so you might accuse me of eating too much protein, but definitely it's enough!

 

See, that is why I'm convinced that this might not be entirely related to exercising.  I don't jump in hog wild.  Never.  I wouldn't even be able to.

[Guest]

Oh no I do not run. No way. That is one thing I refuse to do. I hate running very very much.

 

So I'm walking fast. I usually select random inclines. No running. And I have new shoes.

 

I could do something like the elipse, but damn I used to do that years ago and I just burnt out on it in terms of boredom.

 

I used to do Tai Chi. Maybe I should consider trying that again along with it. It's just hard. I don't want to spend 7 days a week doing this shi*. I am doing this three times a week for about an hour each time. That feels like enough to me. I suppose Tai Chi for 20 minutes a couple of times a week would be doable.

I joke (or am truthful) that I love Pilates because it involves a lot of laying on the floor. :)

 

I've never tried Tai Chi, but my friend who is 53 does. She only does 20-30 minutes a couple times a week and says for her that makes a huge difference in her mobility and stiffness.

 

You might ask your dr about glucosamine chondroitin too. Every vet I've had recommends it for my animals and it does seem to make a difference. I bought a giant bottle at Costco but I honestly never remembered to take them long enough to tell a difference.

[SparklyUnicorn]

I joke (or am truthful) that I love Pilates because it involves a lot of laying on the floor. :)

 

I've never tried Tai Chi, but my friend who is 53 does. She only does 20-30 minutes a couple times a week and says for her that makes a huge difference in her mobility and stiffness.

 

You might ask your dr about glucosamine chondroitin too. Every vet I've had recommends it for my animals and it does seem to make a difference. I bought a giant bottle at Costco but I honestly never remembered to take them long enough to tell a difference.

 

Yeah when I find a doctor who doesn't suck maybe I'll ask.  LOL

 

Yeah I liked Tai Chi.  It's deceptive because you think you are hardly doing anything so how could it help.  It did though.  I tried to find a video to do at home (I had been taking a class), but the Americanized videos in true American fashion turn Tai Chi into a hard core work out.  I kid you not.  The instructor I had was Chinese and she had very different methods.  I just can't seem to find a video that was similar.  Maybe I can find youtube videos or something. 

[SparklyUnicorn]

I joke (or am truthful) that I love Pilates because it involves a lot of laying on the floor. :)

 

 

 

I think like this..  If there was cardio that I could do laying down (get your mind out of the gutter), I'd be all over that.

[Greta]

the joint pain is most pronounced to me

 

 

Oh, that's a whole different ballgame.  I was going to recommend calcium and magnesium supplements, but those are for muscles and probably won't help if what you're dealing with is primarily in the joints.

 

Maybe try something that's lower impact than the treadmill, such as an elliptical machine?  My brain has a weird reaction to the motion of an elliptical machine -- for some reason I always feel like I'm moving backwards on those things.  Drives me nuts.  But the motion is gentle, and that's what you need.  Maybe you'll have better luck with it than I have.  

 

My gym also has these machines that are kind of a hybrid between an elliptical and a stair-stepper.  These are not like the old school stair-steppers, but the motion is a bit more up and down and less stretched out horizontally than the elliptical machine.  It's called an AMT machine, though that may just be the brand name, I'm not sure (adaptive motion trainer).  I *love* those machines.  I use it twice a week, and it gives me a good cardio workout, while also giving my ankles a break from the brisk walking and slow jogging that I do which is harder on them.

 

As someone who gets worse muscle cramps when I stretch, I would urge you to proceed with caution on the stretching, if you decide to do it at all.  Using a foam roller might be better.

 

This is what an AMT machine looks like:  http://www.fitnesssuperstore.com/Precor-AMT-100i-p/amt100i.htm?gclid=Cj0KEQjwqfvABRC6gJ3T_4mwspoBEiQAyoQPkXgusC8rsS2mKYig_v9LrMVyrwxJTqLbft-lem7_sZ0aAqtn8P8HAQ

 

Similar to, but notably different from, an elliptical:  http://www.fitnesssuperstore.com/Life-Fitness-90x-Elliptical-Cross-Trainer-p/90x.htm

[Greta]

I think like this..  If there was cardio that I could do laying down (get your mind out of the gutter), I'd be all over that.

 

 

How about sitting down?  Does your gym have a spin class or at least some stationery bikes you can use?

[Guest]

Yeah when I find a doctor who doesn't suck maybe I'll ask. LOL

 

Yeah I liked Tai Chi. It's deceptive because you think you are hardly doing anything so how could it help. It did though. I tried to find a video to do at home (I had been taking a class), but the Americanized videos in true American fashion turn Tai Chi into a hard core work out. I kid you not. The instructor I had was Chinese and she had very different methods. I just can't seem to find a video that was similar. Maybe I can find youtube videos or something.

I'll text my friend today and ask her if she uses a DVD or something online. I know she used to go to her community center but then got too busy, so guessing she has a DVD or something.

[SparklyUnicorn]

Oh, that's a whole different ballgame.  I was going to recommend calcium and magnesium supplements, but those are for muscles and probably won't help if what you're dealing with is primarily in the joints.

 

Maybe try something that's lower impact than the treadmill, such as an elliptical machine?  My brain has a weird reaction to the motion of an elliptical machine -- for some reason I always feel like I'm moving backwards on those things.  Drives me nuts.  But the motion is gentle, and that's what you need.  Maybe you'll have better luck with it than I have.  

 

My gym also has these machines that are kind of a hybrid between an elliptical and a stair-stepper.  These are not like the old school stair-steppers, but the motion is a bit more up and down and less stretched out horizontally than the elliptical machine.  It's called an AMT machine, though that may just be the brand name, I'm not sure (adaptive motion trainer).  I *love* those machines.  I use it twice a week, and it gives me a good cardio workout, while also giving my ankles a break from the brisk walking and slow jogging that I do which is harder on them.

 

As someone who gets worse muscle cramps when I stretch, I would urge you to proceed with caution on the stretching, if you decide to do it at all.  Using a foam roller might be better.

 

This is what an AMT machine looks like:  http://www.fitnesssuperstore.com/Precor-AMT-100i-p/amt100i.htm?gclid=Cj0KEQjwqfvABRC6gJ3T_4mwspoBEiQAyoQPkXgusC8rsS2mKYig_v9LrMVyrwxJTqLbft-lem7_sZ0aAqtn8P8HAQ

 

Similar to, but notably different from, an elliptical:  http://www.fitnesssuperstore.com/Life-Fitness-90x-Elliptical-Cross-Trainer-p/90x.htm

 

Yeah maybe I need to try different machines.  They do have some that are like on the links you posted.  Oddly I never used to like the treadmill, but I've been liking it lately.  The time seems to go by so fast when I do that.  When I'm on the ellipse I keep wishing for it to freaking be over with. 

 

 

[SparklyUnicorn]

I'll text my friend today and ask her if she uses a DVD or something online. I know she used to go to her community center but then got too busy, so guessing she has a DVD or something.

 

The adult ed here offers it.  It costs something, but it's not that bad.  The time offered doesn't seem to work out with my kids' activities though. 

[Greta]

Yeah maybe I need to try different machines.  They do have some that are like on the links you posted.  Oddly I never used to like the treadmill, but I've been liking it lately.  The time seems to go by so fast when I do that.  When I'm on the ellipse I keep wishing for it to freaking be over with. 

 

 

 

 

Yeah, I can relate!  The AMT (at least to me personally) feels like a more natural/normal movement than the elliptical, so the time doesn't drag as badly with it.  Plus, I've got my iPod loaded up with a couple of good audiobooks and all of my music, so that helps.

[hjffkj]

Yeah when I find a doctor who doesn't suck maybe I'll ask. LOL

 

Yeah I liked Tai Chi. It's deceptive because you think you are hardly doing anything so how could it help. It did though. I tried to find a video to do at home (I had been taking a class), but the Americanized videos in true American fashion turn Tai Chi into a hard core work out. I kid you not. The instructor I had was Chinese and she had very different methods. I just can't seem to find a video that was similar. Maybe I can find youtube videos or something.

Hmm, I'll ask my dh, cousin, and dh's boss if they know a good Tai Chi video. They all teach it and it is certainly not the Americanized version.