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Anonymous
If you've just started working out recently, then it's just your bones, ligaments, and muscles getting used to the stress. Hence why you're still sore after a while. Most people who work out only need to take a day off, hence 3 times a week is the most standard work out schedule. After about 2-3 weeks, you're body should be used to the stress, and shouldn't be sore unless you really push them, like putting on a lot of weight, like 15-20 more lbs and trying to do the reps etc. So, just take an extra day or two off for the first couple weeks. But the previous anon was right, never work out if your muscles are sore. Especially in weight lifting. In weight lifting you're trying to break down the muscles, so when they heal, they become stronger, but if you don't let them heal, they don't become stronger. Cardio is a bit of a different story. It's not as intense on your muscles as weight training is, it is more of getting your body in shape/burning fat and making your respiratory system efficient. So you can get away with running with sore muscles, but I highly recommend you don't. Weight training with sore muscles is a big no no though.
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