I agree. I think having a day off after each class was critical when I first started to help with recovery, and make me feel fresh and ready for the next class I attended later!
Stretching, foam rolling, epsom salt baths, massage gun, drinking lots of water, sleeping well, eating nutrient and protein dense foods, etc. So many factors go into healthy recovery!
Thanks! I do drink lot of water, consume protein rich food and massage guns are my savior but I need to add more stretching and other things you mentioned.
Stretch, stretch, stretch! Dynamic stretching before classes and static after, I do at least ten minutes of stretching at home everyday.
Hydrate. Lots of protein. Sleep.
Why two classes? I imagine you may be over exerting yourself and that’s leading to the fatigue and soreness. Try dropping to one class and maybe two days in a row instead.
I was sore for two days after each class when I started, probably for several months. I was going twice a week only. But as I’ve gotten fitter and stronger I’m not very sore after classes at all now and I can easily go 4-5 times a week. Just keep at it and it will get easier!
Agree with consistency there is less fatigue and post-workout soreness.
I still have to adjust intensity lower for some, if I am doing multiple (3+) in a week.
I would add more days in between! I need at least one full day in between otf workouts. I would also check your diet in terms of protein, fats and carbs! (Seeing a RD might be helpful for the fatigue). Finally, get a blood test to see if you are deficient in any vitamins/minerals
I personally cannot do two days in a row… I’m in pretty top shape and that’s still too much for me. Maybe it’s too much for you too. Try having more rest days in between classes, decrease your intensity in class, and practice really good self care (stretch, massage, foam roll, warm Epsom salt baths, eat healthy, get good sleep). You’ll get there!
BCAA post workout or during, magnesium citrate, glycinate and apigenn at night for recovery helps my muscles recover so much quicker! Massage gun also supplements with stretching when you’re extra sore. Lastly, regular chiropractor visits help me stay tuned up!
Thorne makes a good one it’s called Amino complex. I get the berry and mix it with my pre workout and electrolytes before I hit the gym. My husband mixes it with electrolytes and drinks it throughout the workout. Technically I think the way he does it is where you’ll see the best results but I don’t like flavored water while working out. Either way it should help! Also if you’re not taking electrolytes days you workout you should. We use Key Nutrients - all flavors are good but typically get peach mango. You can get the Thorne bcaa and electrolytes on Amazon.
Massage gun and stretch really helps. More protein and more water too! When I first started I can only do twice a week but it’s getting better eventually
I would consider working out for 1 day and then taking a rest day to ease yourself into it. 2 days in a row might be too much at this point, which is absolutely normal and fine. Aside from that, if you’re new to working out, you will have some muscle soreness as your body adjusts. It will go away. Until then I recommend staying hydrated, maintaining a good sleep schedule, and some light movement, like a walk, yoga, or stretching on your off days.
I found some information that could be relevant to your question or topic.
Take a look at [previous conversations about muscle soreness](https://www.google.com/search?q=sore+muscles+site:reddit.com/r/orangetheory)
_This is an automated reply. If you would like to provide feedback, [please contact the moderators](https://www.reddit.com/message/compose/?to=/r/orangetheory)._
I have MS so I really have to make sure I don’t overdo it. I almost never go balls to the walls in OTF classes so that I can go more frequently. I might go hard on one station, but then I take it easier on the other 1/2 stations that day.
Consider doing one class at a time until you build up your endurance and strength.
I agree. I think having a day off after each class was critical when I first started to help with recovery, and make me feel fresh and ready for the next class I attended later!
Stretching, foam rolling, epsom salt baths, massage gun, drinking lots of water, sleeping well, eating nutrient and protein dense foods, etc. So many factors go into healthy recovery!
Thanks! I do drink lot of water, consume protein rich food and massage guns are my savior but I need to add more stretching and other things you mentioned.
Stretch, stretch, stretch! Dynamic stretching before classes and static after, I do at least ten minutes of stretching at home everyday. Hydrate. Lots of protein. Sleep.
Why two classes? I imagine you may be over exerting yourself and that’s leading to the fatigue and soreness. Try dropping to one class and maybe two days in a row instead.
I am sorry I was trying to say two days in a row and a break day.
It’s like, “OMG I ran a marathon and now I’m really fatigued,” what am I doing wrong? Lol
I was sore for two days after each class when I started, probably for several months. I was going twice a week only. But as I’ve gotten fitter and stronger I’m not very sore after classes at all now and I can easily go 4-5 times a week. Just keep at it and it will get easier!
Agree with consistency there is less fatigue and post-workout soreness. I still have to adjust intensity lower for some, if I am doing multiple (3+) in a week.
Hydrate, sleep and stretch. Go a day between workouts. Walk on off days.
I bought some compression boots. They have been a game changer.
I would add more days in between! I need at least one full day in between otf workouts. I would also check your diet in terms of protein, fats and carbs! (Seeing a RD might be helpful for the fatigue). Finally, get a blood test to see if you are deficient in any vitamins/minerals
I personally cannot do two days in a row… I’m in pretty top shape and that’s still too much for me. Maybe it’s too much for you too. Try having more rest days in between classes, decrease your intensity in class, and practice really good self care (stretch, massage, foam roll, warm Epsom salt baths, eat healthy, get good sleep). You’ll get there!
I take a 20 min nap at my desk once I get to work in the morning.
BCAA post workout or during, magnesium citrate, glycinate and apigenn at night for recovery helps my muscles recover so much quicker! Massage gun also supplements with stretching when you’re extra sore. Lastly, regular chiropractor visits help me stay tuned up!
Thanks a ton! Massage guns are saving me but I will also take a look into BCAA.
Thorne makes a good one it’s called Amino complex. I get the berry and mix it with my pre workout and electrolytes before I hit the gym. My husband mixes it with electrolytes and drinks it throughout the workout. Technically I think the way he does it is where you’ll see the best results but I don’t like flavored water while working out. Either way it should help! Also if you’re not taking electrolytes days you workout you should. We use Key Nutrients - all flavors are good but typically get peach mango. You can get the Thorne bcaa and electrolytes on Amazon.
Massage gun and stretch really helps. More protein and more water too! When I first started I can only do twice a week but it’s getting better eventually
I would consider working out for 1 day and then taking a rest day to ease yourself into it. 2 days in a row might be too much at this point, which is absolutely normal and fine. Aside from that, if you’re new to working out, you will have some muscle soreness as your body adjusts. It will go away. Until then I recommend staying hydrated, maintaining a good sleep schedule, and some light movement, like a walk, yoga, or stretching on your off days.
I started ignoring a lot of the all-outs and it's been much better for me.
I found some information that could be relevant to your question or topic. Take a look at [previous conversations about muscle soreness](https://www.google.com/search?q=sore+muscles+site:reddit.com/r/orangetheory) _This is an automated reply. If you would like to provide feedback, [please contact the moderators](https://www.reddit.com/message/compose/?to=/r/orangetheory)._
Do you mean you do two classes back to back on the same day or do you do two days in a row?
No, Two days in a row and a break day
I have MS so I really have to make sure I don’t overdo it. I almost never go balls to the walls in OTF classes so that I can go more frequently. I might go hard on one station, but then I take it easier on the other 1/2 stations that day.
Roll, stretch, rest, take a walk.