So a few days ago I worked out for a few hours and usually it would be normal to maybe ache a little the next day but I've been aching for like 4 days now, arms, chest, abs and legs. I didn't feel like I over did it because I didn't do much more than I usually do. Any ideas why this might happen? It's unusual for me as I usually only ache a little the next day. Any ways of preventing the aching?
It is hard to say. You may need more recovery days or reduce the intensity of your workouts to allow your body time to adapt. How often do you work out? Do you vary your workouts? Do you workout at the same time each or every other day? There are multiple varibles to consider. But on the real, I hope that all goes well for you and hope that you feel better.
Replenish your glycogen stores after workouts, make sure you are getting enough protein to help rebuild the muscle fibers you ripped up during your workouts. If you have a proper 60 to 120 minute post workout recovery plan you can eliminate all next day muscle soreness and post workout muscle fatigue.
Do you do a warm up at the start of your workout? Do you do a cool down after your workouts?
Before you workout, you need to prepare your body. You need to raise the pulse and get the blood flowing. Get a little sweat going. You also need to stretch your muscles so that you reduce the risk of injury. A lot of people get injured by trying to work cold, unprepared muscles.
After you workout, you basically do the same. This is to help remove lactic acid from the body. If you're not doing a cool down and removing the lactic acid you could be suffering from DOMS (Delayed Onset Muscle Soreness), which can be pretty painful if you don't get rid of that lactic acid.
Simple stretching and a light jog at the end of your workout can help remove the lactic acid.
Well, in that case first of all I’d leave out the ‘few hours’ part. Unless you are a body builder who needs to do a billion isolated routines you will just be hurting yourself if you work out for longer than an hour. More than that could slowly lead to overtraining. You'll feel fine for a while, and then like you described all of a sudden you take ages to recover from workouts. If that is the case you might have to just rest for 2 weeks or more.
Specially as a basketball player, we put our bodies under a lot of stress anyway. Ideally we should only hit the weight room hard during the summer, and just keep a maintenance program going throughout the season. A lot of good NBA player take a few months during the Summer where they hardly touch a basketball and just do weights and combined with plyometrics, sprint training, etc.
You’d be a lot better off doing a short 40-60 min intense workout. Try to make the most out of your workouts by doing squats, deadlifts etc, where you workout multiple muscle groups at the same time.
Plus do you plan your training schedule into monthly phases (Basic Strength Training, Hypertrophy, Maximal Strength Training)?
Last edited by the.powerhouse : 03-09-2009 at 03:18 PM.
Firstly, if you're not supplementing with protein then start doing so! If you are, get yourself some dextrose or maltodextrin to take with your protein : if your blood sugar level isn't returned to a resting level before you take protein the body will convert it into sugars which is a total waste.
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