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On exercise after a long hiatus

  1. Feb 10, 2005 #1

    enigma

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    Ow.

    Just about all I can say. I lifted weights for the first time in the last 9 years today.

    It's been over 12 hours, and I'm still having problems walking. Particularly up and down stairs.

    I can't extend my arms all the way. Should have used the lighter dumbells for the curls.

    On a positive note, I can still throw up a 100lb benchpress like it's nothing. Nowhere near my high-school rep or max, but better than I was afraid of.

    I'm really afraid because I need to go back now. No point in subjecting myself to this pain if I just let it rot away again.
     
  2. jcsd
  3. Feb 10, 2005 #2

    Astronuc

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    Ouch.

    After a 9 year hiatus, best to start light, as in 10-15 lbs in each arm, and gently do full range of motion. Then go up by 5 or 10 lb increments.

    Also stretch the muscles gently.

    Believe it or not, chocolate can help muscles recover.
     
  4. Feb 10, 2005 #3

    hypnagogue

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    12 hours? Uh oh. :tongue: I find recovery fatigue is worst a full day or even two days after exercising. In any case, it gets a lot easier to handle after you've been doing it even for a week or so. Remember to stretch before and after.
     
  5. Feb 10, 2005 #4

    Moonbear

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    I agree on that, take it easy when starting out and make sure you're getting your form right (after a 9 year hiatus, make sure you remind yourself of the proper form for everything; it's amazing how easily you can forget simple things that can lead to injury). Then again, the first week back, it does hurt the worst because you need to test out what you can handle, which inevitably means overdoing it on some things.

    Just what I needed, another excuse to eat chocolate! Now there's a good reason to get back to the gym. :smile: Sorry, enigma, I'd have sent chocolate cookies if I knew that.
     
  6. Feb 10, 2005 #5

    Astronuc

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    BTW, stretches before and after weight lifting, and full range.

    Stretching can also help increase muscle strength.
     
  7. Feb 10, 2005 #6

    :rofl: Oh no! I did that once after a gap of about 2 years. I couldn't straighten my arms for about two days. Give it at least a week, and get back into it - gradually. Meantime, hot bath + Deep Heat (I'm not sure what you call it) should help. Plus a couple of beers.
    http://www.mypharmacy.co.uk/medicines/medicines/d/deep_heat/deep_heat.htm
     
  8. Feb 10, 2005 #7
    Hehe, tomorrow it may be even worse. o:)

    After a two year break from figurskating and dancing A LOT i tried wallclimbing. In addition to having weak muscle strength and stamina, I found my breath and pulse very high in no time. So, if you've had a break in general exercise, jogging or swimming a couple of times a week may give a more enjoyable wight lifting session.

    Oh, and I've been climbing now for three weeks and I still have soar muscless, even if I stretch... :grumpy:
     
  9. Feb 10, 2005 #8

    Astronuc

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    Keep this for future reference.

    Rest, Ice, Compression, and Elevation (RICE)

    As the number 42 suggested - hot bath + Deep Heat (or Ben-Gay) will help.

    Just do stretches for now - slowly and full range of motion.

    Mix running or swimming (not too cold water though) with weight training.

    Also, a hot tub or jacuzzi is nice after weight lifting.
     
  10. Feb 10, 2005 #9

    Moonbear

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    Finding a girlfriend willing to massage the sore muscles isn't a bad way to go either. :wink: :biggrin:
     
  11. Feb 10, 2005 #10

    The best way to go really. :rolleyes:
     
  12. Feb 10, 2005 #11
    Ooh, that's pure filth Moonbear. Willing girls massaging his sore muscle? No wonder you got kicked out of the nuns :grumpy: Say ten Hail Marys before doing some serious soul-searching.
     
  13. Feb 10, 2005 #12
    And you're just as bad for encouraging her :grumpy:
     
  14. Feb 10, 2005 #13
    Maybe we should start our own monastery? "The Monks of prudence"? Someone has to keep these "nuns" in order. :grumpy:
     
  15. Feb 10, 2005 #14
    Whay-haay! Now you're talking. Nothing those nuns like more than a monk in need of a massage :biggrin: (Greg: can we get a 'drooling leer' smiley please?)
     
  16. Feb 10, 2005 #15
    And thanks Astronuc. ICE will be no problem. It's the R that's difficult.
     
  17. Feb 10, 2005 #16
    Yess, 42!!! Putting those healing hands to good use and away from mischief sound perfect! And what in the world could bring more joy to someone devoted to charity? :biggrin:
     
  18. Feb 10, 2005 #17

    JasonRox

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    Why did you have to bring this up!?

    The memories of being big and making me sad.

    Note: It's best to stretch between sets. Most people stand around, but you're suppose to stretch. It's not a "rest" period; it's a "stretch" period. Chocolate doesn't help and I have no clue who would tell you that. Chocolate might recover some carbs that you never eat or give you a fraction of protein, but that's it. The best thing to do is drink milk and eat some cheese, or something with high protein in it. Also, eat lots of carbs before the workout (preferably an hour or 2 before).
     
  19. Feb 10, 2005 #18

    Moonbear

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    o:) Oh, no, I'm totally innocent. I said my Hail Marys. Do you think that really dark storm cloud forming overhead means anything? I'm still doing the soul-searching, still haven't found it. :devil:
     
  20. Feb 10, 2005 #19
    Yikes :uhh: I forgot about your Blair County 'innocent' yet highly spooky folk-rhyme last week. Never mind sore arms, my tail was killing me for days. :frown: On the upside, I was much better at hiking with my new cloven hooves, good while they lasted.
     
  21. Feb 10, 2005 #20

    Moonbear

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    How long do the hooves last? Nobody's ever stuck around long enough after saying that rhyme before for me to find out. :tongue2:
     
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