Cross Trainer and Thigh battle!

[Josie101170]

Hi! My lovely husband has bought me a fabulous cross trainer and I was pleased with my 20 minutes but very hard session on Saturday afternoon....but now my thighs still ache! I was planning on using it 3-4 times a week but swapped for my gentler exercise bike today. What is the safest way? Will I do any damage if I go back on when my thighs are aching or am I just being a big wuss as I had forgotten there was muscle there!?! Sorry to sound dumb 🤦🏻‍♀️ And advice gratefully received x

[Cuddlygran]

Can't help lm afraid, gym equipment is alien to me. But l totally admire you. I'm getting the same aching from painting at the moment. Keep up the good work, lm sure as with most things that are good for us, we get used to it in the end. 😰

[Josie101170 in reply to Cuddlygran]

Thank you, painting is hard work on the back and shoulders! I am trying to find my way around the equipment but there are no instructions for newbies and cuddlies!!!

[Cuddlygran in reply to Josie101170]

At least you haven't run a mile from it like l would have done. OK, l jest. Walk a mile! Lol. Xx

[lucigret]

I suspect Josie101170 , you had it on a harder setting than you should have done to start with. Set it on the lowest setting and build up gradually. When I used the gym the PT instructor told me to have a day of between sessions to allow my muscles to recover. You have found muscle that has not been used for a while. I would let yourself recover and then start again and not expect too much to start with. It also helps to go and soak in a warm, not hot bath to help the muscles to relax. You should also do a bit of a warmer up before going on the cross trainer to gently warm your muscles first, maybe do 5 minutes on the bike. At the end do a cool down and make sure you do some stretches. I used to love the cross trainer, it will get easier the more you use it. Just go steady. There is a PT instructor who comes on here from time to time, look out for him and ask his advice. Your not being a wuss, it can be painful. I remember after my fist legs, bums and tums class feeling great, two days later I could hardly move, my stomach hurt and it was so painful getting down the stairs and trying to sit 🤣

[Josie101170 in reply to lucigret]

Thank you lucigret I am just sussing the computery bit but think I have sussed the easier setting. Hey, we are doing something right if we feel it! 🤞🏻😃

[lucigret in reply to Josie101170]

We are, but it doesn't have to be painful, took me a while to learn that though lol - let us know how you get on

[Zest Healthy BMI]

Hi Josie101170 ,

This might be helpful for the 'pain after exercise' side of things, it's a page from NHS Choices about that very subject:

nhs.uk/Livewell/fitness/Pag...

Great that you've got your new cross trainer, and I hope you really enjoy exercising with it.

Zest

[Josie101170 in reply to Zest]

Thank you so much Zest , I will read this and take notice....I am not letting stiffness stop me!

[MrNiceGuy]

DOMS can be at its worst around 48 hours afterwards. However, exercise at a light-moderate intensity (even though you may not feel like it), encourages blood flow to stiff/aching muscles, helping to flush out lactic acid that remains.

Still, as muscles grow more accustomed, their improving ability to process oxygen during activity should ensure that DOMS is felt less severely.

[Josie101170 in reply to MrNiceGuy]

Thank you for your reply. That makes sense and it is encouraging to know I am gaining whilst exercising.

[Hidden]

The pain should pass after a few sessions on it, you need to learn some static stretches to do after you use the machine and also some dynamic stretches before would also help (look on you tube) You have DOMS, Delayed onset muscle soreness it is natural. Don't worry about it!

[Josie101170 in reply to Hidden]

Thank you! I have started with the static stretches afterwards but no dynamic stretches. That is really helpful, I appreciate it.

[Hidden in reply to Josie101170]

Do leg swings and arm swings before it, even add some bodyweight squats, do about 3 sets of 20 on each stretch, it should help you out.

[Josie101170 in reply to Hidden]

Great! Many thanks.

[Ceals]

Amazed you could do 20 minutes as a first stint on your cross-trainer Josie101170 respect!

[Josie101170 in reply to Ceals]

Thank you....it is better now I know how to work it!