Body pump DOMs (I’m scared 😂)

[Studentnursesos12e]

Did my first proper body pump class today (1hr) and also did a tempo run. I get DOMs really badly from PT sessions, will I die? 😂

I did it light, lowest weight with some adaptations but I have the fear as I have (Nursing) placement tomorrow.

Also is body pump a standard class I.e. will every class be pretty much the same? I struggled to keep up at times.

I did enjoy it though and have booked in for Tuesdays class.

Thanks x

[dementedpixie]

Body pump is supposed to be standard although you get 45 minute and 60 minute versions. A new release came out at the start of july so I imagine that's the one you did. Towards the end of the 12 weeks the instructors may do tracks from older releases.

I got DOMS after missing it for 2 weeks this month as we were in spain. I still remember them from after my first ever class!

[CollaterlieSistersSister]

Oh god, I’m going tomorrow after two weeks off, too.

I’m also scared.

[Studentnursesos12e]

Thanks guys @dementedpixie @Collaterlie

I can’t wait to do another class. Shame bout the 13 hour shift tomorrow 😂

[RosaWaiting]

I’m curious to know how you feel OP

Lately I get bad DOMS and not sure if it’s my age or if I need lower weights. But it feels worse than it used to!

[Bobbiepin]

Yeo you're gonna die. Take some paracetamol to work maybe?

[MrsJamin]

Do you have enough protein within 30 mins of ending your session?

[babysharkah]

Keep moving and it'll be fine.

[tiredandgrumpy]

Have you stretched well afterwards? I always get DOMS worse when I've skimped stretching.

[ChicCroissant]

It peaks 48 hours after the event. DOMS after doing something different is a good sign, I tell myself, that my muscles are working differently thinking of the time I did a step class and couldn't put my heel down for a couple of days

Courage, mon brave. And stretching

[MrsJamin]

I don't think DOMS is necessary to show you that your session is having an impact, to be honest. I would recommend having a 5 minute stretch out and good load of protein straight after. I don't ever get DOMS but feel the benefit of the gym through my muscles getting stronger etc.

[Thatmustbemyname]

Just curious, what's DOMS?

[Studentnursesos12e]

Delayed onset muscle soreness @Thatmustbemyname

I’m actually not too bad, I normally get it horrifically but today it’s just all over aching but can still walk and sit down 😂

I had a protein smoothie not long afterwards

[Thatmustbemyname]

Ah, thank you! I was kind of getting your meaning, but couldn't get the acronym!

Glad you're not suffering too much

[OhtheHillsareAlive]

But DOMS is really nothing to be scared of. It's just a silly acronym for stiff muscles after unaccustomed use.

Best way to avoid it, is to do some gentle stretching exercise (a long walk, yoga, a swim) on the day straight after the new exercise. Because DOMS is about the build up of lactic acid, t tends to be most severe 2 days after new exercise. So do something the next day, to avoid really sore stiffness 2 days later.

BUt really, why are you scared of it? It wears off, and it shows you've worked really hard ! Wear it as a badge of pride!!

[RosaWaiting]

I find DOMS a real nuisance, tiring and irritating.

[LakeFlyPie]

Strangely, during exercise (usually a repeat of the session that caused it) is the only time I don't notice DOMS. Like hair of the dog maybe!

[OhtheHillsareAlive]

That's because you don't tend to feel the muscle soreness from exercises you're accustomed to. THat's why cross-training is so important. Our bodies get into habits and our muscles learn the easiest way to do things and how they feel (proprioception). So to keep o getting stronger, leaner, etc you have to mix it up, & surprise your body.

So you get muscle soreness from new or unaccustomed exercise.

And more exercise is the best way to get over DOMS - DOMS is just a fancy term for muscle soreness from unaccustomed exercise .