My Workout Recovery is Poor

THE HOLISTIC APPROACH TO WEIGHT LOSS

PORTAL

EXERCISE RECOVERY

BLOCK 8 – I’M SORE FOR DAYS AFTER A WORKOUT

Healing, immune function and workout recovery are important on a weight loss journey. If you are sick often, have delayed onset muscle soreness or just want to support your bodies ability to heal you are in the right place.

Why exercise recovery is important in weight loss:

In order to effectively lose weight you will need to be exercising. Sometimes this can cause soreness which is considered normal. If the soreness lasts too long it can be very discouraging which makes continuing on the path very difficult. It can also be a sign of poor metabolism and nutrient assimilation. These could negatively impact your results.

Where to start:

If you answer these questions with a “yes” move forward and optimise your recovery process.

Are you sore for more than two days after exercise?
Do you feel tired in the morning after a workout?
Do you have significant fatigue with exertion?

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SYMPTOMS

Delayed onset muscles soreness (DOMS) happens, especially when starting a new program. It can be defined as muscle soreness that begins 24-48 hours after a workout and lasts for longer than 24 hours. You should not be sore for longer than 1 day. If you are this section is extra important to consider.

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WORKUP

No testing is required for DOMS. It is a subjective pain score and timing that we use to evaluate this symptom. Record in a journal how sore you are on a score of zero-ten and how long it lasts each time.

Need to run labs? Contact us.

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LIFESTYLE CHANGES

Here are a few things you can do in the prevention and treatment of DOMS:

Warm up before each workout. Challenge the muscle group you are going to be using and get your heart rate up above 90
Cool down after cardio
Consider sauna therapy 2-3x/week
Drink water during your workout and after
Eat on plan
Sleep an appropriate amount
Do not drink alcohol after workouts

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