Do You Exercise Even When You’re Sore?

I found a new running buddy in my neighborhood, and let’s just say that she’s much more hard-core than I. I led her through a leisurely 35-minute run, and the next day, it was her turn to lead. She had us running up every hill in the woodsy trails near our homes. By the end, we had run for over an hour. The next morning I woke up to extremely sore legs and a phone call asking if I was up for going again. I had to pass, saying I was way too sore to even bend over and tie my sneaks. Exercising when I’m a little sore often relieves my tightness, but when I’m so sore even walking hurts, I skip the workout and rest. What about you? Do You Exercise Even When You're Sore? Never. It depends how sore I am, or where I’m sore. Always. I rarely feel sore. I don’t exercise so this is a nonissue for me.

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Do You Exercise Even When You’re Sore?

Should You Skip the Post-Race Massage?

Filed under: Fitness Delightfully Mundane, Flickr As tempting as they are, the massage tables often seen at the finish line of a race can actually do more harm than good, according to a new research study. It’s a common misconception, but many athletes blame lactic acid build-up in their legs as the culprit for muscle soreness and fatigue and seek massage therapy as a way to work it out of their muscles. However, scientists have proven that soreness is not caused by lactic acid and now say that massage is an ineffective way to rid the muscles of that acid. Researchers from Queen’s University in Ontario, Canada put 12 healthy males to the test to measure their post-exercise lactic acid levels. Following two minutes of isometric handgrip exercises, participants allowed their muscles to recover in one of three ways: passive recovery (doing nothing), active recovery (continuing with light exercise) and massage. After measuring the lactic acid levels in all three scenarios, the study, which was published in the June 2010 issue of Medicine & Science in Sports and Exercise , concluded that massage impairs blood flow to the muscles, thus preventing the lactic acid from leaving the muscles as quickly as passive or active recovery. Lactic acid is the body’s way of converting extra energy into the muscles — a process that happens with vigorous exercise when the muscles feel like they’re burning. And that’s not a bad thing. In fact, researchers have found that lactic acid does not make muscles tired, but rather, it makes them contract more efficiently, which could increase endurance in the long run. And because lactic acid is typically worked out of the muscles naturally within 60 minutes after exercise, the more accurate explanation for an “exercise hangover,” or post-workout soreness , is micro-tears to the muscles brought on by overuse or vigorous exercise — a situation where massage therapy would be effective. Want to increase your lactic acid threshold? Learn how . Permalink | Email this | Comments

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Should You Skip the Post-Race Massage?

Fit Tip: Exercise Even If You’re Sore

The day after a grueling strength-training session or lengthy bike ride always leaves me deliciously sore . Yes, I admit that I love the feeling of sore muscles, but on those days, I often feel like skipping out on exercise. While days of rest are definitely necessary and a great reward for a previous day’s hard work, a little soreness is no excuse to ditch the gym entirely. A light workout will actually help alleviate some of the tightness and tenderness you feel. I’m in no way encouraging you to do a 10-mile run, or 30-minute session of squats and lunges. Take it easy and go for a relaxing walk, do some stretching, or even a short jog. The light exercise will get blood pumping to your muscles, and afterward, your soreness should feel much less painful. I will say that if you wake up and are extremely sore, as in you-can’t-even-walk sore, then a day or more of rest will probably be more beneficial.

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Fit Tip: Exercise Even If You’re Sore

Vitamin Water Breakdown

While on the road, you may hit up a convenience store and find yourself staring at the rows and rows of Vitamin Water . Although they may contain more calories and sugar than regular water, they also contain vitamins and minerals. So check out this breakdown to see what each flavor offers your body. The numbers are based on one 8-ounce serving. Keep in mind that there are 2.5 servings per 20-ounce container. Drink Calories Carbs (g) Sugar (g) Vitamins and Minerals Power-C: Dragonfruit 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 100%, Chromium 10%, Zinc 10%, Taurine 16 mg Defense: Raspberry Apple 50 13 13 Vitamin C 60%, Vitamin B3 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin B5 10%, Zinc 10% There are tons more flavors so read more. Drink Calories Carbs (g) Sugar (g) Vitamins and Minerals Focus: Kiwi Strawberry 40 9 8 Vitamin A 25%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Vitamin E 25%, Ginkgo biloba 10 mg, Gotu kola 10 mg, Siberian ginseng 10 mg Balance: Cran Grapefruit 50 13 12 Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 40%, Vitamin E 10%, Selenium 2%, Calcium less than 2%, Zinc 10% Endurance: Peach Mango 50 13 13 Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 60%, Vitamin E 10%, Astragalus 10 mg, Siberian ginseng 10 mg Essential: Orange Orange 50 9 13 Vitamin A 50%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 25%, Vitamin E 25%, Calcium 2%, Iron 5%, Potassium 5%, Selenium 5%, Zinc 25% Energy: Tropical Citrus 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Guarana 10 mg, Natural Caffeine 20 mg Rescue: Green Tea 40 9 8 Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Rosemary 8 mg, Chamomile 8 mg, Hibiscus 8 mg, Lavender 8 mg, Rose hips 8 mg Multi-V: Lemonade 50 13 13 Vitamin A 25%, Vitamin C 100%, Vitamin E 25%, Vitamin B3 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin B5 25%, Calcium 10%, Folic Acid 25%, Magnesium 10%, Zinc 25%. Formula 50: Grape 50 13 13 Vitamin C: 20%, Vitamin E: 20%, Vitamin B3 20%, Vitamin B6 20%, Folic acid 20%, Vitamin B12 20%, Vitamin B5 20% Revive: Fruit Punch 50 13 13 Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Potassium: 140 mg XXX: Acai Blueberry Pomegranate 50 13 13 Vitamin C: 100%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10% Charge: Lemon Lime 50 13 13 Vitamin C: 40%, Vitamin B3: 20%, Vitamin B6: 20%, Vitamin B12: 20%, Vitamin B5: 20%, Potassium: 60 mg Vital-T: Lemon Tea 50 13 13 Vitamin C: 60%, Vitamin E: 20%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10%

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Vitamin Water Breakdown