Re: powerhour (sore quads)

[amyjohauge]

Hi Cathe,
I am doing a Powerhour rotation and I started it on Tuesday. Two days later my quads are so sore I am walking like a duck.:-( I can hardly get out of bed and trying to go up and down stairs really hurts. I tried to do kickboxing this morning and decided I just better do Yoga. Do I need to lighten my weights for the next time? I don't even use weights for lunges. My other question is should I just do this tape once a week for now? My plan was to do it twice a week. Any help would be appreciated. Thanks, Amy Jo

 

[kweller]

Have you ever done PH before? The first time or two for me, I was sore for 3-4 days. No kidding. I would say go with lighter weights for lower body next time and slowly work up. Nobody likes to be out of commission.
Good luck,
Kathy

 

[kathryn]

You might want to work your way into the entire workout. The first time I did it, I skipped the lunges entirely. Then I added in a few at a time each time I did it.

 

[dpiglet]

Power Hour is my FAVORITE workout, but I still dread those lunges! And to be honest, I do them, but I still always skip the dumbell work that follow them....my quads just cannot handle doing both! I think both suggestions will work...lighten or just slowly work them in. I remember the first couple of times after I did this workout...I was walking like a duck too, for quite some time! Actually, it was more like a dying duck...

 

[atgood]

The stretches between sets and exercises are much shorter in Power Hour than in some other videos--particularly the S&H series, for example. I think that really affects next-day soreness because you're not getting rid of as much lactic acid. It might help to pause the workout between exercises to do extra leg and quad stretches, or to tack on a more thorough session of leg stretches on your own, after the workout ends. Good luck!

 

[Cathe Friedrich]

Hi Amy Jo! Anytime you start something new you are usually the sorest you will ever be after that initial workout (maybe even after the second time too). But each time after that you will get less and less sore (but this does not mean the workout is less and less effective) as your body gets acclimated the workout. I would say to either do the workout once a week for the first three weeks and then add the second after that. Or you can do it twice a week and use a bit lighter weights for the first couple of weeks. Good Luck!

 

[amhess]

Hi Amy,
Besides maybe taking it easy on the weights, I would be sure to stretch for 20-30 minutes if you have the time. If you have Quads like me (and I know you do 'sis)you really need to focus on stretching to keep from getting sore. I find that even a relaxation/yoga tape twice a week helps with that if you don't have time to stretch.
Your loving twin,
Annie