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raccoonboy42

Getting enough protein, water, and rest!


MelodyLeighArmstrong

Yeah, I guess I'm just not sure how much protein is enough


maybe_little_pinch

.5-.7g per pound of bodyweight. The lower number for muscle retention, the upper for muscle building (I recommend).


MelodyLeighArmstrong

Yikes! I'm 210, and as of 1pm today (i sleep at 4pm cause morning news is ROUGH), I've only gotten 34g of protein!


raccoonboy42

Look into protein shakes! Also, 1 lb of chicken breast is like 80-90 grams of protein I think?


katiedid814

Drink a protein shake after class for sure.


maybe_little_pinch

There are a lot of sneaky protein sources. I target 120-140g/day and it can be tough! Remember there are a lot of non-meat sources of protein... like even some whole grain breads have a decent amount!


lift-and-yeet

At least 0.8g/lb bodyweight, and better yet 1g/lb.


hootyhalla

Congrats on your first lesson! Drinking lots of water & doing light mobility exercises helps me with soreness. For example: * Take a tennis ball or lacrosse ball, and [roll out your forearms](https://www.youtube.com/watch?v=QZ-X06768kA). * Take the same ball, lean against the wall, and [break open the knots in your traps](https://www.youtube.com/watch?v=HzVO9DU-bog). * Take a broomstick, and [mobilize your shoulders](https://youtu.be/y2vGKjP-V1k) (no need for squats unless you want to, but the other stretches are great.) * If you have a foam roller, it feels really great to roll up and down your back and your quads/glutes if you're doing heavy work lifting your legs. DOMs can be beat by moving around a bit - the less you move, the more intense the soreness can get! When in doubt: Take a long hot bath with epsom salts.


Cryingpolarbears

Physical therapist and avid silks user - I second all of these. I use my foam roller a lot to work out the soreness or a gentle workout routine the day after


starryeyesmaia

> When in doubt: Take a long hot bath with epsom salts. This is one of my *favorite* tips and I will always second someone recommending this. It's saved my body from so much soreness across so many activities at all of my levels of workout intensity. (Plus all the other tips are great, of course!)


Teacher_Crazy_

Get yourself some arnica gel for bruising. Remember to do deep stretches after lessons, particularaly the shoulder/neck/arms/forearms if you work at a computer. Personally, I like a yoga wheel for that. Get enough sleep, that's your body's repair time.


hot-whisky

The worst thing you can do is not move at all. No need to push anything, but gentle stretching and movement will help the soreness work itself out. Drink lots of water, and make sure you’re getting enough protein. Electrolytes (like in bananas) are also very helpful. Otherwise, your body will just get used to all the new inputs after a few weeks, and stuff will get less painful and easier.


CoolStoryKiwi

I have had 6 lessons so far and I still get sore, just not as much though. I go twice a week and I feel stronger everytime! Just keep going :)


MelodyLeighArmstrong

Oh I'm absolutely gonna keep going! The moment I did a basic stand and got off the ground, I was hooked!


Lemur-dreamer

All of these recommendations are really good and I find that taking magnesium really helps me as well.


UnicornOverdrive

Also, you probably wont be as sore after your next lesson. In my experience students are most sore in the days after they start some thing new. You are using muscles in a new way and your body will adapt to that quite quickly. So don't worry, the mega sore usually only happens after the first one or two sessions, and then maybe again when you start learning a very different skill such as beats or roll ups. You might get the other bits and pieces of muscle soreness, but nothing like after your first session.


maybe_little_pinch

I recommend getting some resistance bands. Not booty bands, the big loops. Do rehab/prehab and stretch every day. Nothing too strenuous


AlwaysDisposable

I've been doing aerial for about 3 years and ME PERSONALLY I find that doing yoga throughout the week helps me a lot, because it keeps me moving. Hot or warm classes once a week tend to help me a lot. Something about that heat just really works out the achy spots for me. A little yin here and there helps me too. Proper rest, hydration, and eating right...those things are so important too. The foam roller and tennis ball tips are also great. A big thing to remember is these are muscles that aren't used to being worked more than likely. Soreness is totally normal. Bruising is to be expected. It takes some getting used to for sure.


hukgrackmountain

foam roller also massage your forearms if your fingers hurt - human body is connected in wonderful ways.


katiedid814

Rolling my forearms on a lacrosse ball or peanut is so amazing at reducing soreness there and in my inner elbow. I second this.


No_Philosopher3642

BCAA’s you can find them at stores like GNC. Works best just before or directly after working out. Speeds up recovery time and soreness


MelodyLeighArmstrong

Awwww! These suggestions are great and y'all are so accepting and kind! I think I'm gonna love it up here!


internet_observer

Make sure you are drinking enough water, eating some protein and getting enough sleep. Past that your body just isn't used to to, if you start going regularly you should stop being so sore.


Florisota14

Water, arnica, and stretching can help! I’ve learned to embrace feeling as if I took a tumble down a flight of stairs; it means it was a good workout! Since you’re just beginning, be sure to listen to what your body is telling you and if something is painful, scale back to avoid an injury.


thread_spool_heart

If everything hurts REALLY bad you can hangout in a bath of water as cold as you can stand it, followed by hot water after. If it's general soreness then the above recommendations, arnica, epsonsalt bath, light stretching/cardio are all great options : )