Core workout can cause muscle sorenes

Many popular workouts that aim to strengthen your arms, legs, and abs give short shrift to many of the muscles that form your body’s core (the group of muscles that form the sturdy central link connecting your upper and lower body).  

Exercise your core is very important, strong abdominal and back muscles are essential for doing everyday tasks, like lifting groceries or your (sweet but heavy) 20 pounds baby. Strong core muscles are essential to improving performance in almost any sport — and are the secret to sidestepping debilitating back pain.

If you haven’t been working your core muscles regularly — or if you challenge yourself with a new set of exercises — expect to feel a little soreness as you get used to your new routine.

Extremely sore muscles a day or two after a core workout means you probably overdid it and might need to dial down your workout a bit. Next time, try to finish just one full set of each exercise in the workout. You might also do fewer repetitions (reps) of the exercises you find especially hard. Once you can do reps without much soreness, build strength by adding one more rep of the harder exercises in each session until you’re doing the full number of reps comfortably. Then try adding a second set.

If your muscles feel really sore within 24 to 48 hours of adding a burst of core work, cut back on the number of reps. For example; say you are doing planks, the modern alternative to pushups. Instead of trying to do four front planks a day, start with one. Stick with that for a few days, and then add a second plank. When you’re comfortable at that level — that is, not feeling a lot of muscle soreness — add a third plank. And so on. If even one plank knocks you out, cut back on how long you hold it: instead of 30 seconds, try 10 seconds for several days, then try 15 or 20 seconds, and so on.

Delayed-onset muscle soreness is a normal response to working your muscles. Usually, it peaks 24 to 48 hours after a workout before gradually easing, then disappearing entirely in another day or so. But if you experience sudden, sharp, or long-lasting pain, check with your doctor.

For more on how to safely and effectively strengthen your core, check Core Exercises, a Special Health Report from Harvard Medical School.

admin

Recent Posts

Your Skin Will Glow Naturally If You Nourish It with The Best of Nature

Nature Provides Every Ingredient You Need for Your Skin The importance of taking care of…

6 hours ago

Meet Swish Skin: Skincare That Care for Nature and You

The modern skincare landscape is experiencing a transformation, and amid this, Swish Skin has appeared…

7 hours ago

Journey to Lasting Health: Unveiling the Power of Melatonin and Berberine for Cognitive Vitality

In the area of health and wellness, several components have great potential yet are usually…

7 hours ago

Learn The Techniques for Skincare That Will Make Your Skin as Radiant as It Deserves

An Introduction to The Best Skincare Products Today's fast-paced environment has made self-care a necessity…

1 day ago

Another New Year, Whole New You: The Ultimate Self-Care Ideal with Pretty Skin by Girl Code

The final moments of the year are ticking away, yet there's always a sense of…

1 day ago

The Enchanting World of Fermentation: An Exploration into Health and Cultured Traditions

In today's modern world where, people get what they want as fast as possible, whether…

1 day ago