ice, heat, ice, heat, repeat
ice, heat, ice, heat, repeat
You should also contact your trainer and tell him/her how you felt after the exercise you accomplished, so he/she knows it and won't repeat the same mistake on other persons. I guess he/she thought pushing you would result in faster results, and therefor happy customer.
Its mostly your cns adapting to the new routine. Give it a bit to adapt and it will subside somewhat, youll still get doms, but thats normal. DOMS is more soreness and discomfort then pain, if its pain somethings wrong. Keep up protein intake and maybe look into glutamine, but being as new as you are probably unnecessary.
Drink ALOT of water. Also when you stretch, ease into it. Start just by sitting down on a firm, flat surface and spread your legs apart. Maybe after a minute, lean forward a little. Just sitting in a stretching will help ease the pain a bit. Drink alot of water, too.
I did forget to mention stretch after the routine. Warm up with some dynamic stretches too
After the first workouts you're guaranteed to get sore, and it will reduce over time. Soreness hit me pretty hard on the legs aswell when I started working out. You just have to suck it up, although I kinda find it pretty good feeling. You'll grow to appreciate great soreness when you've done this for a while, when it becomes harder to achieve.
The best thing to make it stop hurting? Do it again. It puts the same tension on the muscles and your cns adapts quicker. I find that If I repeat a workout on the third day I go in sore. But the DOMS is gone after that workout.
Well if you're mainly sedentary you should start off with a mild warm-up, and continue with a mild work out. Then give your body a day or two to relax and rebuild. Not warming up and jumping right into it can cause you serious permanent injury, and it'll hurt your workout routine. It sounds like your trainer is a moron.
You need to build up your strength before going crazy.
Warmup + Workout -> Rest -> Repeat
If you're in physical pain, stop.
Last edited by Glomp; 2011-08-09 at 07:47 PM.
Shame on your trainer for working you so hard to start and without a warm up. If that was me I would have flipped him off right away and said, "no warm up? You're a complete joke and shouldn't be a trainer. Cya." Now personally I don't need a trainer because I know what I'm doing, but really in your case it's still an after work out sore, but because he started you out so hard and because you hadn't exercised before that in a while it will be a pain you haven't felt. It will be bump up in the sore meter so to speak. lol. But don't worry, it will fade in about a week or so. After, you will be less sore and eventually back down to the type of work out sore you can handle.
happens to me all the time when i havent been to the gym for awhile, but as stated before walk it off )
This is what happens when you are skilled, power causes you to become isolated and arrogant. In the beginning you only aim for what you dream of.