Fitness Tips from Fitness 2J2: Dealing with muscle soreness
- Joel Pedersen | August 14, 2014
This month, Fitness 2J2 had the privilege to provide a workshop with the North Western Communities (NWC-LTD) out of Beauval, as part of the Saskatchewan Resource Rangers summer program. After the programming, we discussed how important a healthy lifestyle and how a consistent fitness program would assist the Rangers in their future choices.
One of the questions was about muscle soreness after a hard training session. This is commonly referred to as the DOMS (delayed onset muscle soreness). It's the feeling of being really stiff - you may not feel like you want to be jumping out of bed to workout. The soreness and aches should be minor, and it's a result of stress on muscle tissue. An example of this may occur when you have run down a hill or from doing squats.
So you're ready to start a new program, you are ready to "Just do it!" and "To be all that you can be!" You push hard and work hard with proper form in the movements, just the right energy and water for your training session. A few hours or the next day you're sore: this is some DOMS. Don't be alarmed; you may think you have hurt yourself, but you haven't. Don't be discouraged - anyone can get the DOMS from newbies to very fit athletes.
If you're always sore, then your body is not getting the proper rest and recovery it needs. Soreness is not always a good indicator of improvement - it could be a muscle strain or a pull, Which usually occurs immediately. Our muscle and joint systems don't actually improve during the work out, it's after when we are recovering. Let it be some encouragement but don't expect immediate results.
So the take away on this DOMS is don't be surprised when you feel it, make sure you give yourself some time for recovery, don't give up on your goal for a healthy lifestyle that includes fitness. Ensure a good cool down part of your workout takes place - afterwards some light walking or swimming, light stretching and movement.
Here is one of the work-outs we did with the Rangers. In 8 minutes, do as many rounds as possible of:
- 100 meter run
- Front Squat 8 reps (we used wood logs different weight)
- 100 meter run
- Lateral Jumps 8 times over 24" logs
- 100 meter run
- Push up release 8 reps
- Start over again for another round. 3-2-1-Go!
Next month, Fitness 2J2 is looking forward to programming and training in the community of Stanley Mission. If your community is looking for programming options, check out Fitness2J2's website or on Facebook.
Previous Fitness Tips from Fitness 2J2: