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Working out with sore muscles?

I finally starting strength training and my muscles are really sore. Which I'm taking as a good thing because hopefully they will heal stronger. My question is: should I rest my muscles until they feel better or can I keep working out? I'm not so worried about my upper body, because to start I am only going to work each muscle group one day per week so hopefullly they will feel better by next week. But I want to keep doing cardio and my leg muscles are sore. Is it okay to keep running and biking while my legs are sore or will that slow the healing process?

Tue. Dec 19, 2:45pm

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to avoid lactic acid build up, take a glutamine supplement after a workout. Or, in the event of lactic acid, take bromelain to help ease the pain.

Wednesday, December 20, 2006, 4:43 PM

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I'd just try icing the sore muscles before I went so far as to take anything for them.

Wednesday, December 20, 2006, 5:23 PM

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icing doesn't rid ones body of lactic acid. Bromelain is a pineapple enzyme. Infinitely better for ones body than something like tylenol. Glutamine is an amino acid the body needs to build muscle mass. Lactic acid is often made when the body doesn't have enough glutamine- hence glutamine helps prevent a lactic acid dump.

Moreoever, my muscle building buddy used to tell me to soak in a hot tub to reduce lactic acid pains, not ice anything down. You ice things down when you pull or strain them, not when they're simply sore from a workout.

Wednesday, December 20, 2006, 6:47 PM

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Your muscle building buddy is wrong. Try a comparison on two different weeks (soak one week and ice another) and then come back and tell us the results. Warmth will make sore muscles more sore for longer. Icing right after exercise is the best way to go.

Wednesday, December 20, 2006, 7:08 PM

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neither I, nor I think the OP were talking about "after exercising" - we were talking about the next day when you realise your worked yourself pretty hard.

The odd time I get that pain of I-worked-myself-too-hard-yesterday, I take a hot bath and feel better. I don't get more sore.

Wednesday, December 20, 2006, 8:49 PM

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cause of soreness

Well, it's fine to do cardio w/ sore muscles, though you may be sore longer as a result. You won't kill yourself or anything, but you won't see performance gains from it either.

The lactic acid thing is a complete red herring. Lactic acid is out of the muscle an hour after exercising. No need to break it down days later (see link -- one of many easy to find, this is probably the easiest to read). The muscle soreness is a consequence of microscopic damage to the muscle fiber, and there's no reason why ice wouldn't help it.


Thursday, December 21, 2006, 12:41 AM

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I say work out with sore muscles AS LONG AS you can still function normally (reach for a can from the cupboard, walk down the stairs) without feeling like you're going to snap in twain, lol. If you do feel THAT sore, rest, you've overtrained. Otherwise, go for it, but make sure you do some low weight sets to start after a good warm up (wether it be dynamic stretching or some short cardio).
Good luck!

Thursday, December 21, 2006, 9:19 AM

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Yes you can...

I might be alittle late w/ this answer but as an overweight woman who started working out w/ a personal trainer a few months ago I too was in pain alot the day after a workout.. But I have realized that you can actually work out w/ sore muscles... some days I could barely walk into the gym and I made every excuse in the book not to go back the following day but I paid alot of money for this and it was money that we really didn't have so even though I drove there making excuses in my head I still went.. I limped my way into the gym and got on the eliptical and I might start off slow but as I continue to do my cardio my muscles feel better. And after I do my 30 mins of cardio I spend an hour w/ the personal trainer working one muscle group. We do a different muscle group each time so the days that I know we're going to work on legs I am less active on my cardio... I still do it but I'll do it at a lower level and I won't push myself... But I was surprised at how I could work through the pain and be fine afterwards! And like another posted said on the days when you know you worked out alittle too hard take that Glutamine. I would get one scoop of it in my protien shake after my workout and it did seem to help. Also drink alot of water the day you workout, I do actually notice a difference in the amount of water I drink and how sore I am. The days I work out I try to drink nothing but water for the rest of the day to make sure my muscles are getting enough.

Monday, June 04, 2007, 10:38 AM

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horrible advice

Ran into this in a search for something else. Realize this reply is several years later than this post but just in case someone is trying to learn something and finds this like I did, its important to note how incorrect this individual is in his theory for why lactic acid occurs. I will give a hint, it is not because of Glutamine. For those who haven't learned about fermentation, I think you would find it to be enlightening.

Saturday, November 14, 2009, 2:43 PM

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Although Glutamie is important, ITS NOT why lactic acid occurs. (I thought I'd just come out and say it). Lactic acid occurs due to the body using up oxygen, not glutamine.

Saturday, November 14, 2009, 2:45 PM

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