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

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!

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

I’m also scared.

Thanks guys @dementedpixie @Collaterlie

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

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!

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

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

Keep moving and it'll be fine.

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

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

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.

Just curious, what's DOMS?

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

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

Glad you're not suffering too much

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!!

I find DOMS a real nuisance, tiring and irritating.

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!

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 .