Uncomfortably Not Numb...

Sometimes workouts leave us uncomfortable.  We get achy or sore.  Most of the time, that’s a good sign that we have done enough work to promote growth.  That still doesn’t make it fun when we have to haul our sore behinds up stairs or back to the gym.  Assuming we are not dealing with actual injury (in which case, go to the doctor and follow her or his instructions), here are some things that help.

• Ibuprofen.  It reduces swelling and relieves pain.  Taking it (not on an empty stomach) can make us feel lots better unless we have a condition or take other medications that mean we should avoid ibuprofen.  Dealing with the pain without OTC medication does not confer moral superiority.  There is enough suffering in the world already; we can save our stoicism for the things we actually have to bear that aren’t helped by pills.

• Ice.  Again, it reduces swelling.  It also pretty much makes us hold still while we have it on us, which gives us a bit of a break.

• Heat.  Heat does not reduce swelling, but it can soothe us and help us relax overly tense muscles.

• Rest.  None of us should be working out All The Time.  We all need to rest to give our muscles some time to rebuild themselves stronger.  Weight training soreness should peak by the second day and should subside after that.  If it doesn’t, that’s a good sign that we might want to tone the workout down just a smidge.

Work hard and also recover hard!

Monday Workout: Ropes!

I love exercises that use the whole body because they are efficient for building metabolism and burning calories.  Battle ropes get bonus points because many of the things we can do with them get our heart rates up and make us work hard without making us jump up and down or stress out our knees.  Three rounds.

rope double slams	30
bench press	20
1 leg squats	10
rope alternate slams	30
flies	20
reverse flies	10
rope circles	30
rows	20
brains	10

Why train?

For many people, having a personal trainer or doing individual Pilates sessions seems like a waste of money.  After all, a gym membership or group class is much cheaper.  Walking and running are pretty much free.  Weights are not expensive, and once you buy them, you keep them forever.  So why do it?

• Expertise.  Trainers know how to structure workouts for safety.  We check form.  We tailor exercises to individual needs.

• Accountability.  We’re there so clients have to show up.  Most people, when they pay for something, figure they had better use it.

• Progress.  Trainers keep track of where clients start.  We know when to push a little farther.  We help set goals and plans to achieve them.

• Fun.  Some people truly love weight training.  The rest of us benefit from having someone there to keep us from focusing on how heavy those silly dumbbells are or how much our thighs are going to hurt tomorrow.

It is important to find a trainer who is a good fit.  That is one reason why I offer a free initial assessment and session—I want to make sure that my clients feel like they can work with me comfortably before they commit.  Want to try?