Ok ladies,
Another one of my whining sessions here. Sorry.
I have been athletic my entire life. Track , chearleader, weight lifting, Black belt in Tae kwon Do and regular gym rat. What the heck happened to me. I stopped working out regularly for quite a while due to the peri/meno thing. Severe fatigue, heavy periods and panic attacks. Great. Now I am back to the gym and taking it very slow. I am doing gentle cardio and light weights with moderate reps. Not only do I leave the gym exhausted, but I feel like someone ran over me with a truck. The aches I had before working out now have developed a life of their own.. I can hardly walk up and down the stairs, let alone lift my leg to put on my pants. I can't take non steroidal anti inflamatories because of my Barretts disease. I am hurting, aching and stiff like an old crusty dried up lady. Is this just part of normal aging? I know I am almost at the door of 50, but for crying out loud, I didn't expect arriving in this bad of shape.
Full Version: Started back at the gym and I am beyond sore and stiff
One day at a time Debra....you deserve a medal!
I remember that feeling so well.....and I have not worked out in weeks either and am dreading the rebound....good for you for going for it.....
take a loooonnnnggggg bubble bath with epsom salts.....
I remember that feeling so well.....and I have not worked out in weeks either and am dreading the rebound....good for you for going for it.....
take a loooonnnnggggg bubble bath with epsom salts.....
Hi, Debra
It's great that you are getting back in shape. Exercise is what keeps me sane during this peri time. I get very irritable if I miss more than 2 days of exercise! Since you have been an athlete all your life, the good news is that it won't take you as long to get back in shape as someone who has not worked out much in the past.
It sounds like your DOMS (Delayed onset muscle soreness) is pretty severe if you are having trouble climbing stairs. You probably already know this, (and I feel like I'm preaching to the choir!) but don't strength train the same muscles two days in a row. Wait at least 48 hours. Even when you are sore, it should help to take a walk or do some other light cardio. Make sure you are doing a warm-up and cool-down of at least 5 minutes. I find that 10 minutes of stretching after weight lifting helps prevent DOMS for me.
Since you are so tired after your workout, I wonder if you are exercising on an empty stomach? If so, eat a light carb-based meal one hour before your workout. Also, being dehydrated can make your workout feel more difficult. Drink plenty of water. After a strength training workout, you should have a meal/snack or drink with a good amount of protein within 30 minutes.
I don't think your struggle is all due to your age. I'm 50 and have been exercising regularly for 7 years. I usually feel pretty good at the gym. (Actually, it's my one of my favorite things to do!) Be patient, you'll start feeling and looking better in just 4 to 6 weeks.
Good luck, and keep it up!
jem
It's great that you are getting back in shape. Exercise is what keeps me sane during this peri time. I get very irritable if I miss more than 2 days of exercise! Since you have been an athlete all your life, the good news is that it won't take you as long to get back in shape as someone who has not worked out much in the past.
It sounds like your DOMS (Delayed onset muscle soreness) is pretty severe if you are having trouble climbing stairs. You probably already know this, (and I feel like I'm preaching to the choir!) but don't strength train the same muscles two days in a row. Wait at least 48 hours. Even when you are sore, it should help to take a walk or do some other light cardio. Make sure you are doing a warm-up and cool-down of at least 5 minutes. I find that 10 minutes of stretching after weight lifting helps prevent DOMS for me.
Since you are so tired after your workout, I wonder if you are exercising on an empty stomach? If so, eat a light carb-based meal one hour before your workout. Also, being dehydrated can make your workout feel more difficult. Drink plenty of water. After a strength training workout, you should have a meal/snack or drink with a good amount of protein within 30 minutes.
I don't think your struggle is all due to your age. I'm 50 and have been exercising regularly for 7 years. I usually feel pretty good at the gym. (Actually, it's my one of my favorite things to do!) Be patient, you'll start feeling and looking better in just 4 to 6 weeks.
Good luck, and keep it up!
jem
Debra,
Have you considered getting your adrenals and thyroid tested? Both of those, if low, can cause poor exercise recovery. I had the same thing, but now that I'm on thyroid and adrenal meds, it doesn't bother me like it used to. Also, ferritin (iron) levels can be low, even if we're not menstruating much.
Have you considered getting your adrenals and thyroid tested? Both of those, if low, can cause poor exercise recovery. I had the same thing, but now that I'm on thyroid and adrenal meds, it doesn't bother me like it used to. Also, ferritin (iron) levels can be low, even if we're not menstruating much.
I thought of one more thing that might help you. Are you by any chance listening to music while you work out? To me, it's a necessity! As much as I enjoy working out, I would have a hard time getting the incentive to keep moving without my i-pod. (and wearing headphones lets others know that I'm serious about what I'm doing - not as many interruptions)
I have play lists for warm ups, sprinting, weight lifting. Love it!
jem
I have play lists for warm ups, sprinting, weight lifting. Love it!
jem
Debra - did you stretch after warm up and again during cooldown? I find I don't get sore if I do this properly (and I am far from fit! LOL) Just started back at the gym myself today after a year away from it.
I was finally able to get back to the gym the other night. Monday night to be exact. Wasn't able to go for almost two month due to overtime at work. Anyway, went on the treadmill for 15 mins and then got my butt upstairs to Yoga class. And do you know that night i went to bed at 11pm and slept all the way til 4am?? I probably would've slept longer except the alarm went off for my fiance. I was a little perturbed. Last night I stayed home and kept dosing on the couch. Finally 10pm I went to bed, and YEP, was up at 3am! argh. Need to go back to gym.
But back to Yoga class, I'm feeling a little stiff today! Just a little bit.
But back to Yoga class, I'm feeling a little stiff today! Just a little bit.
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