on soreness

[Starboy]

I recently started training again after taking a couple years off for grad school. (It's amazing how much strength and endurance you can lose in a couple years). Now I know that if you're painfully sore, you should lay off, but what about mild muscle soreness? I have 30 lbs. of fat I'm trying to lose (as well as muscle I'm trying to gain) so I've been doing a lot of cardio. Usually I run in the morning, but I was sore so I waited until the afternoon and swam laps. Now I'm a bit sore this morning. I want to go running (and then do laps again later), but I don't know if I'd end up overdoing it. I know I'm just starting out again, but I used to run in the morning and do laps in the afternoon. If working while sore is just going to hurt, I'm fine with that, I just don't want to do permanent damage to my muscles. I am careful with watching my heart rate, and take breaks if I feel it's getting to high. Also, I'm only 24 so I don't have to worry about taking it easy due to age. So any advice? Thanks.

[SoKKlab]

Hey Starboy,
You have to take it 'Easier' if you are starting back.

The body needs time to adapt. If you start to train everyday, even just a bit of running and swimming, your body will go 'Hey what the**?' and produce soreness.

Make a change by training for say three days and then resting one, then train for another two, then rest one, then train for four, rest for two.

Give yourself a little time to rest, don't feel guilty, you are doing yourself good, you grow and heal when you are resting.

Mix it up a bit. Also, a really good warm down-after training stretching session will help enormously-make sure that you have planned a good post-training stretch for all muscle groups. So will a relaxing bath, drinking plenty of fluid, massage etc etc.

The Following Supplements will aid you in a quicker recovery:

Bromelain (An Enzyme, Antiodioxidant etc) Which is like a magic bullet in terms of recovery of muscle tissue etc

Quercetin (An Antioxidant) Great for muscle twinges, strains, pulls and Soreness

Magnesium may well help you as it relaxes the muscles.

Solgar do good Quercetin capsules, that also contain Bromelain and are of good quality. worth investing in....

Anybody can attain and maintain a high level of fitness at any age, as long as they train safely, eat a good diet, get plenty of rest and don't overdo it in the initial stages.