Some amount of soreness when you’re starting out on a new exercise routine is good because you know you’re working your muscles. However, if soreness is persistent even though you have been working out regularly, stretching, doing yoga, and taking rest days, then you may be doing something wrong. Here are some of the reasons why you could be sore.
1. You’re Dehydrated
There has been enough and more talk about drinking more water and it always sounds like the most obvious reasons. Well, that’s because it usually is. Getting in the daily habit of drinking enough water is one of the easiest and most beneficial things you can do to maintain your health. While most people have been told to drink 8 glasses of water a day, a better way to approach this is by going by your body weight. The new rule of thumb is to drink half your body weight in ounces every day. But if you exercise, you are going to perspire more, so add another 20 ounces to your daily water intake.
Body weight = 150 lbs
Divide that by 2 = 75 lbs
Daily water consumption = 75 ounces
If you exercise = 75 + 20 = 95 ounces a day
If all this calculated water drinking is not up your alley, there’s another easy way to do it. Look at the color of your urine. Drink enough water so that your urine is always a light straw color. Drinking enough water especially important if you’re trying to add more muscle. Water removes waste products from working muscles, and when cells lose water, your body speeds up muscle and protein breakdown. All the more reason why you should keep yourself hydrated.
2. You’ve Been Sitting Too Much
When computers became a huge part of our work-life, so did the desk and chair with it. Add to that the smartphone and you get a population that mostly sitting all day long. Even if you exercise for 1-2 hours a day, you probably are sitting for the most part of the remaining time. The prolonged sitting could be one of the reasons why you’re sore.
3. You’re Not Sleeping Enough
Though most of your energy is spent when you workout, the muscle building actually takes place when you rest. Your body enters its prime “rest and repair” state during hours seven, eight, and nine of our sleep cycle.
When you don’t sleep for enough number of hours, you’re never fully getting into repair mode for your muscles and connective tissue. If you think 9 hours may be stretching it too far, at least make sure that you’re getting 7 hours of quality sleep every day. You can afford a couple of more hours on the weekends though.
Spending more hours at the gym workout out leads to more muscle or increased weight loss is a total myth. More is not better when it comes to exercising your body. Instead, be smart about your training. Add more diversity and not time. To a typical workout week, make sure to add some HIIT, a session of yoga, a couple of days of swimming.
Restrict your weight training to 2-3 days. By creating a mix, you’re constantly surprising your body with new movements which can help you become more flexible, agile, and fit rather than just muscular. Variety also makes sure that you’re getting both resistance and stretch into your routine decreasing the chances of muscle being sore.