How long does it take for body to acclimate to grueling workouts?

[StanMc]

I'm 47, in decent (not great but not bad) shape and started krav maga training three weeks ago. I train twice a week for an hour. I also do light resistance training 2 or 3 times a week.

My question: how long does it take (generally speaking) for one's body to adjust to the workouts? The training is brutal and I find myself somewhat uncomfortable for a day or two afterwards. Of course the workouts are always different so my body is shocked each time.

I'm not complaining. I love the work. I'm just curious if the level of post workout discomfort ever diminishes.

I would appreciate any insight.

[bear34]

Originally Posted by StanMc

I'm 47, in decent (not great but not bad) shape and started krav maga training three weeks ago. I train twice a week for an hour. I also do light resistance training 2 or 3 times a week.

My question: how long does it take (generally speaking) for one's body to adjust to the workouts? The training is brutal and I find myself somewhat uncomfortable for a day or two afterwards. Of course the workouts are always different so my body is shocked each time.

I'm not complaining. I love the work. I'm just curious if the level of post workout discomfort ever diminishes.

I would appreciate any insight.

Welcome to Krav Maga Stan. It's fun isn't it? I'm 48 and I have to say that for about 5 hours after class I feel like I'm 25 again. The endorphins take care of all the arthritic pains that I live with. Then of course I wake up the next morning and move like the Tin Woodsman. If you don't have any medical conditions or lingering injuries from your youth you will get better, faster, stronger and more flexible as the months go on. Don't be a hero. If you need to step out, for God's sake step out. You aren't there to impress anyone and no one wants to have to give you CPR during class. If you are as lucky as I am, you will end up with a group that becomes more and more like a family as you train together. Last night while sparring my young friend reminded me to tuck my chin. The next time I stuck my neck out he popped me one. I thanked him for the lesson and kicked him in the nuts. Damn, Krav is fun!!!!!!

[StanMc]

Thanks Thanks for the encouagement Bear! I know what you mean about the first few hours. After that it's downhill but two days later I'm ready for another workout.

[CelticKM]

Welcome Stan, I will also be very interested to hear the responses to your question as I sit here at my desk at work with pains in various places (this week just below both arm pits!).

I am doing Krav exactly the same length of time even though I only go to one 1.5 hr class a week and I always seem to have the aches in different places like my body starts to crumble in a place that wasnt exercised before. I'm hoping I'm running out of places to hurt now :-)

Straight after Krav my mind is so clear its weird and feels great especially for someone who never goes to the gym but then normally about 24hrs after I start to get the real aches. My friend who is a fitness instructor said this was known as DOMS which after reading I can really relate to and is something I had never heard of.

http://en.wikipedia.org/wiki/Delayed...uscle_soreness

He also recommends to everyone in his gym class to buy a Magnesium spray to apply both before and after his class and I think this has really helped me. I say I think as I dont know is it the spray or my gradual improvement in fitness (and me now holding back more in class as bear34 suggested) but where I have put it on this week isnt as sore as before. Maybe a coincidence but I dont think this is some hippy stuff either after reading about it. Here is the place i got it from in the UK so you can see the bottle. Guess its in the US somewhere too.

http://www.hollandandbarrett.com/pag...l.asp?pid=2310

To the more advance students here. In terms of months and years, how long before these classes arent so painful when doing 1.5-2 hrs a week for moderately fit people?

[stuartf]

I think the answer to this will vary from person to person, as it depends on your starting fitness level. I have found though that exercising a muscle that has DOMS symptoms will typically relieve the pain (ie if your thigh/quads hurt do a few squats). Also proper hydration and nutrition seem to help prevent DOMS.

[StanMc]

Originally Posted by CelticKM

Welcome Stan, I will also be very interested to hear the responses to your question as I sit here at my desk at work with pains in various places (this week just below both arm pits!).

I am doing Krav exactly the same length of time even though I only go to one 1.5 hr class a week and I always seem to have the aches in different places like my body starts to crumble in a place that wasnt exercised before. I'm hoping I'm running out of places to hurt now :-)

Straight after Krav my mind is so clear its weird and feels great especially for someone who never goes to the gym but then normally about 24hrs after I start to get the real aches. My friend who is a fitness instructor said this was known as DOMS which after reading I can really relate to and is something I had never heard of.

Thanks, CelticKM!

My soreness sets in the morning after a workout. Yesterday I was pretty sore. Today I feel fine with a little tightness in my chest and shoulders as we worked on striking quite a bit Tuesday night. Tomorrow that should all be cleared up and I'll be ready to start the cycle over again Saturday morning.

Isn't this fun?!

[StanMc]

Originally Posted by stuartf

I think the answer to this will vary from person to person, as it depends on your starting fitness level. I have found though that exercising a muscle that has DOMS symptoms will typically relieve the pain (ie if your thigh/quads hurt do a few squats). Also proper hydration and nutrition seem to help prevent DOMS.

I think I'll change my schedule to lift the day after, rather than before, krav maga. Perhaps that will help with the soreness.

I had been doing it before because I was too beat the day after to even think about lifting. Now I'll try lifting with a different, added purpose.

Thanks for the tip!

[resqr1]

Hydrate, hydrate, hydrate. After that, never neglect the proper use of Krav Candy (ibuprofen).

[StanMc]

Originally Posted by resqr1

Hydrate, hydrate, hydrate. After that, never neglect the proper use of Krav Candy (ibuprofen).

Now that I think about it I didn't hydrate Tuesday. Krav Candy...too funny!

[brewmasher]

I'm 52 and was in terrible shape when I started KM 2 months ago. It is starting to get slightly easier. There are some days when I am not sore after a workout, but it is not the norm. I have let the instructors know that my aging knees are not going to take the jumping squats and the stair running. I pay good money to train, and I am not going to miss classes because of self inflicted knee pain.

I notice the fitness improvements in other areas in my life. I am having fun participating in physical activity that 2 months ago I would have just passed on. I am just going to do the best I can, and let fitness take it's course.

[CelticKM]

Glad it is getting easier for you brewmasher. I do hydrate a bit more on the day of training but the rest of the week I am pretty bad at drinking lots of water normally. Suppose I drink a few cups of tea a day but maybe that doesnt count...

[tzrider]

I'm 50 and have been training twice a week for a little over two years. My fitness level improved fairly quickly in the first six months of training and then seemed to plateau for quite some time. It was a level I could live with in training and I didn't give it too much thought.

This past winter, I began some extra training for a ski tour across the Sierra Nevada. Along with the usual Krav routing, I started running three miles three or four times a week. I also lost about 35 pounds dieting.

The result was spectacular in Krav. My fitness level was much higher than it had been and where I could really tell the difference was in my fitness level and energy relative to the guys I've been training with. They are all significantly younger and where we had been at a rough parity before, I could outlast them on most exercises and drills after the extra training.

It seems that the body will respond in kind to the demands we place on it.

[StanMc]

Thanks for that, tzrider. My endurance has already improved somewhat. I think I'll add a bit of cardio.

[bear34]

Originally Posted by tzrider

I'm 50 and have been training twice a week for a little over two years. My fitness level improved fairly quickly in the first six months of training and then seemed to plateau for quite some time. It was a level I could live with in training and I didn't give it too much thought.

This past winter, I began some extra training for a ski tour across the Sierra Nevada. Along with the usual Krav routing, I started running three miles three or four times a week. I also lost about 35 pounds dieting.

The result was spectacular in Krav. My fitness level was much higher than it had been and where I could really tell the difference was in my fitness level and energy relative to the guys I've been training with. They are all significantly younger and where we had been at a rough parity before, I could outlast them on most exercises and drills after the extra training.

It seems that the body will respond in kind to the demands we place on it.

Congrats. Keep it up. I wish young people would listen when us oldsters tell them that it's easier to stay in shape than it is to get back in to shape. I'm down about 12lbs since the start of the month on the Slow Carb diet. Progress really has a snowball effect. I'm feeling and looking better, therefore I want more "good" food, more Krav, more exercise at home. You folks might want to consider sandbag work. It has really helped my functional strength and my balance is like it was when I was 20.

[JewishFitness1976]

This may help ...

http://www.tigerbalm.com/us

[JewishFitness1976]

I do wonder does Israel make anything like Tiger balm for martial art athletes please ?

Edit: I remembered the name of the Israeli muscle cream.

http://deadseaserum.com/body-care/pr...asms-treatment

[JewishFitness1976]

Another one jogged from memory ...

http://venocomforte.com/english/eskamen.php

[JewishFitness1976]

One more that remembered ...

http://www.magicspa.net/shop/index.p...roducts_id=976

[JewishFitness1976]

If any of you know of more please post them.

[JewishFitness1976]

This is related to sleep to help muscles heal in older adults.

http://israel21c.org/health/israeli-...-for-insomnia/

[brewmasher]

I use this video- nothing like a massage at the Venus Spa after a workout!

The Venus Spa Workout - watch more funny videos

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The Venus Spa Workout - watch more funny videos

[brewmasher]

I watch this one for inspiration http://www.youtube.com/watch?v=UNDwKo8wp-A!

[brewmasher]

http://mrldust.files.wordpress.com/2...pg?w=376&h=300

http://1humor.com/view/after-hard-workout

[Carl]

I felt exactly the same as you when I first started a few months ago. I would say not only drink loads of water, but get lots of protein in your meals and consider taking supplements like protein powder, creatine, and multivitamins. Sleeping well is essential too - your body is trying to repair itself as quickly as possible, so you may as well give it all it needs to get the job done, and you'll recover much more quickly and be able to train harder and more frequently.

[StanMc]

I think my body has adjusted as of this past week. I felt MUCH better. In another week or so I may add a third workout to my weekly schedule.

[CelticKM]

I am definitely thinking of going the protein shake route after reading about it. I have read that it helps to repair your muscles after a class and I have read that this is the best one as its got whey in it (which means nothing to me but apparently thats good!)

http://www.onacademy.co.uk/gold-standard-100-whey

A question to people who use this kind of stuff, do you take it both before and after your KM class or just once?

[JewishFitness1976]

This is very common with body builders & martial artists in Israel.

Click on snacks

http://falafel-bar.com/

Many Israelis swear by dipping kosher meat in honey and different fruits for energy with workouts.

http://www.israeliproducts.com/

[KevinMack]

This is the best post workout shake I have ever had. Tons of raw nutrients and wont leave you feeling bloated like many whey based shakes. A lot of the muscle fatigue comes from depleted potassium so I always throw in a a banana for extra potassium. Mix the whole thing with either water or almond milk and you are good to go.

http://www.sunwarrior.com/product-info/warrior-blend/

[CelticKM]

Thanks for the tip Kevin. I have read elsewhere that these protein shakes build bulk but may run contrary to my side goal of trying to develop more defined abs (as they may add weight) so further reading may be required on my part...
My first priority is to ease the pain\tightness in my muscles after tough Krav classes though.

[JewishFitness1976]

Something you should know is that the Israelis eat salad for breakfast, lunch and dinner.

No cereal with milk. It is salad with water first thing in the morning. Most Israelis don't eat cereal with milk because of the arid desert country.

http://kosherblogger.wordpress.com/2...-eating-salad/

http://www.israel-food-guide.com/israeli-salad.html

http://www.chabad.org/library/articl...aeli-Salad.htm

I think in good time you will find your body is in better shape eating salad 3x a day with plenty of water.

[JewishFitness1976]

One more link about the Israeli breakfast.

http://kosherfood.about.com/od/koshe...lbreakfast.htm

[CelticKM]

Just a follow up. I used this

http://www.onacademy.co.uk/gold-standard-100-whey

after Krav this week and there was a really massive difference in my recover time!! The next few days werent that painful at all unlike before and it was a very intense class.

Hope it wasnt just a coincidence but if not i am taking this every time from now on.

[JewishFitness1976]

You may want to look into ...

http://www.koshervitamins.com/

You might enjoy the Q & A section.

http://www.koshervitamins.com/shop/s...2&Item_ID=1974

http://www.koshervitamins.com/shop/s...2&Item_ID=1815

http://www.koshervitamins.com/shop/s...2&Item_ID=1814

http://www.koshervitamins.com/shop/s...=2&Item_ID=847

[catapult]

I saw an interview of Michael Phelps on TV. He's in Colorado Springs, training 5 hours a day for the London Olympics. He says the most important thing is to eat within 30 minutes after every training session and he praised the center for the great food they have available any hour of the day. I don't think he's into exotic protein drinks or any of that. He just eats real food -- some carbs, some protein, some veggies, not too much fat.

[bear34]

Originally Posted by catapult

I saw an interview of Michael Phelps on TV. He's in Colorado Springs, training 5 hours a day for the London Olympics. He says the most important thing is to eat within 30 minutes after every training session and he praised the center for the great food they have available any hour of the day. I don't think he's into exotic protein drinks or any of that. He just eats real food -- some carbs, some protein, some veggies, not too much fat.

His recovery drink is Carnation Instant Breakfast.

[CelticKM]

I have tried a full steak dinner and also meals like 2 bananas, brown bread and lots of milk but I was still feeling pain two days after! As I said it may be a coincidence that the Whey shake seemed to make a huge difference to my muscle tightness this week so I will try it again next week after Krav and maybe report back again. First impressions are good though to be honest.

Also just to point out this isnt just the case that I have all of a sudden just got fit enough to deal with the workout as I havent been going long and this was my first class back after two weeks off so I was expecting to be in serious pain the following days which I seemed to avoid thank god!

[D.F.]

In terms of hydration, I've had better results with recovery if I pre-hydrate (i.e., drink a fair amount of water before class, rather than after). Generally speaking, if you wait until you're thirsty then you're already dehydrated.

I second the point about drinking/eating recovery food as soon as possible after workout. I drink a monster milk religiously after every class. I'm no nutrition scientist, but it seems intuitively right that getting protein and other healthy recovery materials into your system ASAP can only help.

Finally, I think the recovery period slows with the more training you do. It seems like most folks in this thread are mixing in KM with weight training. I gave up weight training when I started KM. Now I train Krav 4 times a week, often for 2hr at a time, and I don't feel that I've lost any strength. Our classes feature lots of plyometric exercises, which are a different but also effective way to build or at least maintain muscle, and by focusing more on KM I've been able to develop my skill set by doing more reps. Just a personal preference, of course.