Starting a new workout routine without proper preparation can bring on "delayed onset muscle soreness," or muscle pain that occurs 12 to 48 hours after exercising. The good news? "Though pain is a normal response to exertion as muscles recover and build, you don't have to get sore to get in shape," asserts Randy Myers, director of fitness at The Spa at Sea Island in Georgia.
Myers offers the following ideas to help you avoid-or at least minimize-this uncomfortable condition.
- Begin at an appropriate level A personalized fitness plan will assist you in gaining momentum without overdoing it.
- Be sure to warm up and cool down Stretching before and after exertion keeps muscles supple and makes them less prone to pain.
- Turn up the heat Whether in a hot tub or on a massage table, ensuring that muscles stay warm following your workout will aid repair by increasing blood flow.
- Keep moving If you do get a stiff, sore feeling, work through it by continuing your routine at a lower intensity.
- Don't lose heart The benefits last a lot longer than the discomfort.
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