Exercise Recovery

Everyone's body needs time to recover after exercise

By Andrea Renee Wyatt, M.S.S., C.S.C.S.

Q: My exercise partner designed a workout that has us doing total-body strength training every session. We work out five days a week for about an hour, splitting the time between cardiovascular exercise and strength training. Since we began this program I have seen some results, but I have not stopped being sore. Is it normal for me to stay sore, or should we change our workouts?

A: Designing a workout that will show results while keeping you safe in the long run can be challenging. The first point to remember is that "more is not always better." Our desire to see results can motivate us to try to do as much exercise as possible in hopes that we can shorten the time it takes to reach our goals. Remaining sore after each workout is a sign that your body needs more recovery time.

It is great that you and your exercise partner have made the time to work out five days a week and that you are seeing results. I would encourage you to continue to make that time available, but I would suggest using that time in a different manner.

Your body needs time to recover between workouts so it will be ready for the next session. Remaining sore day after day could limit your body's ability to work as effectively and efficiently during the next workout, actually keeping you from reaching your goals over time.

Try completing your strength-training total-body workout three days a week, along with cardiovascular exercise for 30 minutes within that hour. Be sure to design your strength-training workouts appropriately so that the weight is not too heavy. Remember, the weight you choose to lift should be able to be completed with proper technique. Having to lose your technique would suggest the weight is too heavy.

On one of the other two days of the week you work out, I would recommend cardiovascular and flexibility training. Try cross-training, where you use different forms of cardiovascular exercise such as walking/jogging, cycling, in-line skating, etc. Also consider interval training, which involves alternating between easier to harder intensities throughout your cardiovascular workout. Again, be cautious not to raise your heart rate too high (where you do not see a considerable amount of recovery one minute after the exercise is complete).

Alternating your strength and cardiovascular workout days should help your body recover from soreness and help you continue to see results.

Always consult a physician before beginning an exercise program. Andrea Renee Wyatt, M.S.S., C.S.C.S., is a certified personal trainer with an extensive background in strength and conditioning as well as therapeutic recreation. If you have a fitness or training question, e-mail Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL 32853-6475.