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2004/06/03, 07:04 AM
so far ive started my routine this week as of monday, and ive thrown in a little extra excercises here and there, and let me tell you, i get so frustrated that ic ant meet some of the requirements, i hate that feeling of being physically unable to do soemthing. to really top thongs, i have never been this sore in this many places i can hardly get out of bed in the morning, but its worth it, and i hope it starts to show soon, also after a shoulder excersice is it ormal to have a pain in the joint when your shrug your shoulders,or dd i injure myself?
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2004/06/05, 11:33 AM
I'd like to throw in the reminder to stretch before and after, a lot of people like to skip that part and it is important to your muscles and will help alleviate some soreness.
Injuries and unnecessary soreness (some is necessary as david_s81 said) will often occur if the muscles are fatigued, tight and depleted of energy. Also if the muscles are "cold" - not having been warmed up, stretched, and they are less capable of performing the skills required for your particular sport or activity. Stretching helps to prevent an injury by promoting recovery and decreasing soreness. A "warmer" muscle with oxygen plentiful will respond better to your workout and some morning after soreness. Some people pooh-pooh warming up and stretching, but the benefits are necessary to good muscle conditioning. A well done warm-up will help to increase blood flow and body temperature and very importantly promote oxygen supply to the muscles.
A cool down is just as vital. A good cool-down will prevent blood from pooling in your limbs and prevent waste products, such as lactic acid, building up in your muscles. Not only that, a good cool-down will help your muscles and tendons to relax and loosen, stopping them from becoming stiff and tight. Often that unnecessary soreness is the stiffening and tightness we feel in the morning, or ever later after working out.
Here is an FYI I had tucked away relating to what is going on when we are lifting weights (something I used to do and am now doing again) and our body's progression:
Toward the end of a set or exercise, muscle bundles become fatigued and in order to continue to lift the weight more muscle bundles are recruited to the task. Several physiologic effects occur over time. Nerve conduction becomes more efficient, that is, each nerve develops more branches to more muscle fibers. So the firing of one nerve signal might cause 15 muscle fibers to contract, rather than the 4 or 6 that were contracting before a person began a program of weight-training. Also, more capillaries are built to supply the greater number of muscle fibers that are doing consistent work. So the muscle tissue receives an increased supply of nutrition and oxygen, causing it to work more efficiently. The muscle gets stronger; work becomes easier. But because you continue to weight-train over time, continue to bring the muscle to a point of fatigue, the muscle continues to increase in strength and efficiency.
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