Body needs time to recover

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

A: The first point to remember is that “more is not always better.” Remaining sore after each workout is a sign that your workout needs more recovery time and modification.

Your body needs time to recover between workouts. 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 total-body strength-training 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 the weight is not too heavy. Having to lose your technique would suggest the weight is too heavy.

I would recommend using the other two days of the week that you work out for cardiovascular and flexibility training. Try cross training, where you use more than one form of cardiovascular exercise such as walking/jogging, cycling, roller blading, etc. Also consider interval training, which involves alternating between easier to harder intensities throughout your cardiovascular workout. Again, being cautious not to raise your heart rate so high that 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 so you can continue to see results.