Physical Fitness Troubles?
Was really active in the beginning of the summer with tennis. But recently, I did literally almost nothing for about the last 3 weeks. Today I played tennis for three hours and now my legs and arms ache. I came home and felt sick and exhausted. Should I go play another 3 hours tomorrow and keep up this pace or give it a days rest?
I'm 16 by the way and these 3 hours were at a tennis camp. The reason I'm asking is because I'm not sure if I should goto tomorrow 3 hour session, but if I don't go tomorrow I shouldn't go the rest of the week because then tomorrow's day would be a waste of money. If I only go for just today then my parents only pay for one day. But if I skip tomorrow then go the rest of the week they pay for the whole week.
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The aching you are feeling is the result of lactic acid in your muscles from an incomplete breakdown of glycogen your body uses for energy. Also, when we exercise, we are building muscle. This results in tears in the fibers that make up our muscles. As the body repairs them, that's what makes the muscles grow and get stronger. (This is an oversimplification for you docs out there reading, but this isn't exercise physiology class . . .) They are normal responses to exercise after inactivity, or an increase in your normal amount of exercise.
If you were 40 or 50 years old, I'd probably suggest you skip a day. You are young and resilient. If you go tomorrow, you will probably be sore, but it's unlikely that you will do actual damage to your body. Eating a high protein breakfast, avoiding sugar, and drinking plenty of water will help. If there happens to be any Omega 3 supplements in your house, taking one in the morning and one when you get home will also help with the muscle soreness, because Omega 3 fatty acids help drive oxygen into muscle tissue. Lactic acid is part of an anabolic process, meaning "without oxygen." If there is more oxygen available to the muscles, you will have less lactic acid, and therefore, less soreness.
I hope this helps you.
Respectfully,
Dr. Kim
Rest is one of the fundamental principles for a good training program and avoiding muscle fatigue. Accordingly, you should pace yourself rather than push yourself too hard for 3 hours non-stop. Initial fatigue is expected due to your break in training, but if you gradually build up again, you can return back to your former physique much faster.
Also consider eating a banana... it's high potassium content will restore electrolyte concentration in your blood and reduce muscle cramps / pains.
Hope this helps!
Mike
Drink plenty of water and eat some good food, and go to bed early. You should be OK tomorrow.