If your goal is to lose weight through exercise , be patient with your body. Expect some amount of body pain after your first day at the gym and after the next several workouts. Remember, your body is adapting to a new exercise routine. You can also expect that the numbers on the scale might not move initially. As you stress your muscles, the resulting micro-trauma and inflammation around your muscles may cause temporary water weight gain.
Because of the damage to your muscles, your body retains water to heal the area. Your body also converts glycogen to glucose to provide energy to muscles. As you increase the demand on your muscles, your body may store up glycogen to help fuel your workouts.
Throughout this process of energizing your muscles, glycogen binds with water — and you may see additional water retention as a result. However, the stronger and more efficient your muscles become, the less glycogen they will need for energy output.
As a result, your water retention eventually will decrease. With consistency and a balanced, healthy diet , you can expect to see weight loss within a few weeks of starting your workout routine. Fitness Workouts Exercises and Workouts. By Karen Spaeder Updated March 4, Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.
Karen Spaeder. Karen Spaeder is a versatile writer and editor with experience in print and online publications, SEO articles, social media, marketing communications and copywriting. Currently, she is the communications VP for a social media software company, where she creates social media and blog content, email campaigns, case studies and newsletters.
Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. As such, she has expertise in health, wellness, fitness and nutrition. Connect on LinkedIn. With a new exercise routine comes muscle soreness, but it won't last for long. Video of the Day. To warm up, do light versions of certain exercises. These include slow jogging or biking, jumping rope, or lifting light weights.
Drink water. Water helps control your body temperature, loosen your joints, and transport nutrients to create energy.
Without water, your body will struggle to perform at its highest level. You may have muscle cramps, fatigue, dizziness, or more serious symptoms. Limited rest. Wait about 48 hours before working the same muscle groups in the same way with the same intensity or for as long.
Limited or lighter exercise of the same muscles can actually help. For example, if you were sore after running, a light walk or bike ride the next few days can help. Avoid complete rest and immobilization. Use proper technique. Doing exercises the right way helps protect you from muscle strain or injury.
If you belong to a gym or health club, ask a trainer or instructor for help. They can show you the proper way to lift weights and use the machines and equipment. Cool down. Stretching also circulates blood away from your muscles and back to your heart to aid in recovery.
Stay within your limits. You may be tempted to push yourself but remember to progress slowly with exercise. Over time, you can increase the amount of weight you lift or the length of time you run. If you try to increase too soon, you may injure yourself. Things to consider Sore muscles are normal. If you think you have a strain or a sprain, try the RICE approach.
You may need to rest the injury all or part of the way. It will depend on how bad it is. Use ice packs, ice slush baths, or ice massages. These can decrease your swelling, pain, bruising, and muscle spasms.
You can use ice for up to 3 days after the injury. You can wrap your injury to reduce swelling and bruising. Keep it wrapped for up to a week after the injury. On the other hand, severe muscle soreness can be damaging and dangerous.
In severe cases, the muscles can break down so much that you can become very ill and cause damage to your kidneys.
Seek medical attention immediately if you experience any of the following after a workout or activity that causes muscle soreness:. It WILL get better and your muscles will thank you later. Skip to main content. July 02, , am EDT. COVID patients can become kidney patients. You can provide lifesaving support today with a special monthly gift.
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