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JamieWG
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Dear Fitness Advisor,
I'm on day 5 of power 90 and really loving it! Yesterday I did the cardio and thought it went better than on day 2. During the workout, I felt it was tough on my lower body, especially the jumping jacks and side to side jumps. So, you can imagine my surprise when I finished the workout and realized that my ARMS were very, very sore! They were even painful to the touch. I took some Advil and got into the jacuzzi, but now I'm wondering if I should have iced the muscles instead. I don't wnat this soreness to slow my progress! Should I have used ice? Would that be an appropriate treatment after I work out today?

Jamie
 
Posts: 22 | Registered: 10-31-01Report This Post
Fitness Advisor
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The best remedy for muscele soreness is to eat a recovery snack within 45 minutes of finishing your workout. This snack should consist of around 20-30 grams of simple sugar or easily-digested complex carbohydrates like maltodextrin, around 50-60 grams of carbs total, and about 10-15 grams of protein. By refueling during this period you will absorb the nutrients approximately 4 times better and greatly speed your body's recovery. There are drinks made just for this purpose, like Endurox R4 and others.

Ice will only be helpful if you've cause excessive microtrauma (which you may have) but shouldn't be needed as a course of action with P90 unless you have an injury. However, it will greatly help you if you have any joint soreness. After you have fueled up, some easy stretching in the jacuzzi will also aid recovery.

[This message was edited by fitnessadvisor@beachbody.com on 02-15-02 at 01:16 PM.]
 
Posts: 8762 | Registered: 02-27-01Report This Post
JamieWG
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Dear Fitness Advisor,

Thank you very much for the advice. I don't think I caused any excessive trauma because today those arm muscles feel much better. Some of the pain seemed to disperse during yesterday's circuit workout and some extra strength Tylenol (suggested by somebody in the Power 90 Yahoo Club) took care of most of the rest. The aerobics workout this morning did not hurt those muscles again. Hooray!

I'm told this may recur when I move up to the 3/4 level tapes, so next time I will follow your advice with the carbs, stretching, and great excuse for a half hour in the jacuzzi. :-)

Jamie
 
Posts: 22 | Registered: 10-31-01Report This Post
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