Post workout aches!

[tuesdayschildren]

I joined a new gym a few weeks ago and have been doing two classes a week. I'm 36 very overweight/unfit and completely clueless really about exercise.

Anyhow I expected to be achy for a day or two after classes, but it's at least 3 or 4 days! Is this normal and just a sign of how unfit I am? How how long it might take me to get to just a day of aching? Can I do anything to help myself with this?

The high of the exercise is being outweighed by how long it's taking me to get over it! In the days after a class I've been feeling like I'm about to come down the flu I ache so much and feel so worn out...

It's normal!

Are you warming up properly and stretching properly?

You could do some foam rolling, have a cold shower and then a hot bath/shower afterward.

Sports massage?

@tuesdayschildren

I joined a new gym a few weeks ago and have been doing two classes a week. I'm 36 very overweight/unfit and completely clueless really about exercise.

Anyhow I expected to be achy for a day or two after classes, but it's at least 3 or 4 days! Is this normal and just a sign of how unfit I am? How how long it might take me to get to just a day of aching? Can I do anything to help myself with this?

The high of the exercise is being outweighed by how long it's taking me to get over it! In the days after a class I've been feeling like I'm about to come down the flu I ache so much and feel so worn out...

You see I'm so bloody knackered I can't even type a coherent thread

@Palavah

It's normal!

Are you warming up properly and stretching properly?

You could do some foam rolling, have a cold shower and then a hot bath/shower afterward.

Sports massage?

I'm glad to see you say that as the classes are great and my mental health feels so much better in just a few weeks

We warm up and cool down in the classes, but I couldn't tell you if it was a proper warm down if you know what I mean! Thanks for the tips on the cold shower.

Sounds like perseverance is going to be key

The aches are completely normal. Magnesium citrate is great for relaxing muscles. 9.99 Holland and Barrett. Even ibuprofen will take the edge off as it's an anti inflammatory. Deep Heat is also good but it really stinks.
A warm bath with Epsom salts or magnesium flakes.

Best of luck with your new fitness regime. The first 6 weeks are always the hardest.

It will get easier! I’d agree with the Epsom salt baths, stretching, not just after the exercise but gentle stretches on the days that follow. Try and keep up some level of activity, ie walking on none class days, it is so tempting to reduce moving when it hurts to move. Sounds like you have made great progress so far.

It's totally normal. It's not just about being unfit either - I'm pretty fit and very strong, but when I start something new or different I go through that same 3-4 days of 'oh, hello newly discovered and very painful muscle!' after every session. It does start to get shorter after a few weeks. I agree with all the suggestions others have made.

It might help to do a longer stretch after the classes, too - especially if you can identify the particularly sore muscles and concentrate on those. I often find the stretch at the end of a class isn't really long enough. You want to hold each stretch at the point which is uncomfortable, but not painful, for at least 30 seconds.

Well done for getting started - it's always the hardest part! I'm really glad you're enjoying it enough to push through the first few ouchy weeks.

It’s totally normal and I enjoy them. I actually find it helps to do another workout with a day inbetween, maybe just a run or something. Eases it a bit.