Fitness Friday: Did Recovery Always Take This Long?

On Wednesday I started my first fitness boot camp since…well…boot camp.

It was an all women’s group led in a suburb of Seattle, about a ten minute drive away. At first I thought it would be too much — a commute before a commute to work, especially in the direction of rush hour traffic. However, the class got out at 7, which is about 3-4 hours before I show up to work anyways, so it worked out.

And so did I!

The class was great — modified for all levels. Everyone got attention, especially the newbies like me, to check for proper form. The class was full and I could see why. The trainer was nice, approachable, yet stern — he would correct you and praise you as needed, not enough to make you seem like a pity client but enough to make you feel you were getting the attention you needed. I was really excited about booking my next 6:30am class (if you can believe it) only to find that all the other women liked it so much that he was booked through September. Mega fail! He promised to open a 5:30am class in mid-August so I’ll have to wait until then unfortunately.

I spent most of yesterday sore because of DOMS (delayed onset muscle soreness) from the boot camp. As I told my co-worker, I definitely took those squats way too seriously! Speaking of squats, the workout lasted a half hour and comprised of a warmup, and stationary speed skating, rope assisted jumping jacks, kettlebell squats, squat jumps, pushups, and a cool down. The circuit was 30-seconds per exercise with 30 second rest in between along with a minute rest in between circuits. I think we might’ve done 4 sets or so and that was that.

I felt great for the majority of the day and evening after the workout, but come the next day, the stiffness and soreness hit me all at once! It wasn’t nearly as bad as marathon DOMS but it was still a bit more than expected. I’ve been working out on my own with the GAIN Fitness app, which is great, but apparently I’m not pushing myself as much as I could. I suppose it happens when no one is around to watch. Something about working out in a group makes you more competitive, which then increases your performance. It makes sense.

In the meantime, since I can’t get into my boot camp classes, I signed up for a 10-visit hot yoga pass at a studio nearby my office. I also can’t forget that I have a 24 Hour Fitness lifetime membership and there’s a gym about a mile away from me as well…I looked up a bunch of interesting classes before 8am and after 6:30pm and added them to a separate fitness class calendar so that I can copy them to my personal one when the time is right.

I can distinctly remember being in college and being about 30 pounds overweight. I took 2 spin classes a day, almost 5 days a week. I think the first few days I dealt with some saddle soreness here and there but how was I able to bounce back and recover so quickly? Perhaps I was losing more fat than I was developing muscle? Something I noticed during my boot camp class was also that all of my running (and solo weight training workouts) also helped me get through the class. I know that regaining fitness is much easier than getting into shape. There’s definitely a modicum of truth behind that statement. I just wish it didn’t hurt so much!

Last night I made plans to go for a nice 5-mile run this morning. Going out for my run this morning was a bit painful. I made it about a block and decided it hurt too much. It’s not worth injuring myself and getting sidelined for weeks than just giving my legs a break for another day or so. Maybe I can squeeze in a quick upper-body workout before I get too settled in to my day.

Some recovery items to keep in mind:

  1. Eating a combination of carbs and protein immediately post-workout will help fuel your muscles and begin repair immediately.
  2. You could reach for OTC meds to help with the pain or you could opt for natural anti-inflammatory foods. Some included turmeric, ginger, wild-caught salmon, flaxseeds, walnuts, shittake mushrooms, oyster mushrooms, green tea, water, papaya, pineapple, tart cherries, blueberries, blackberries, cranberries, strawberries, raspberries, EVOO, avocado oil, broccoli, cauliflower, sweet potatoes, spinach.
  3. Recovery includes RICE (not the white kind): rest, ice, compression, elevation.
  4. Stretching (facilitated or otherwise)
  5. Massage (always a nice treat) with facilitated stretching. Any good licensed massage therapist will be able to help you with this!
  6. Plans to continue exercise routine is key. How else will you continue to build muscle and endurance? If you don’t plan for success you won’t reap the benefits of hard work and victory!

 

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