I started working out to get in shape for volleyball....??

Question

I started working out two days ago, because i'm excruciatingly out of shape, and need to get fit again! (the reason i was out of shape was because of knee injury and surgery, not laziness lol)

anyways my legs were pretty sore and my butt cheeks lol and i was wondering if it's good to work out if you're really sore..what's your opinion on that.. i didnt work out yesterday, but i'm working out today.. so i was just wondering what you thought.

also, the only place that was sore was like my legs and butt so i was wondering what excersises i could do to really work out my core (abs, obliques, etc) and arms! thanks so much!! and i prefer to work out outside, so things you can do outdoors is greatly appreciated!

also, any advice and excersises to help me get back in shape are GREATLY APPRECIATED!! so i thank you in advance, and please don't be afraid to give as much information as possible!

and about the injury, i did physio and i got the OK from my therapist to do intense excersise!

Answer 1

you can never go wrong with aerobic exercise! it helps for not just volleyball but every sport out there! jog for 30 minutes every day and work up to a faster pace. also, working on your jumps will probably help a lot too.

to work on abs, jogging and running will really help. cardio exercise strengthens every muscle in your body, and gives you an all around work out. doing a zillion crunches wont help you if that's all your doing. but planks are really great for abs, google em!

and weight work is probably the best thing you can do for your arms. if you are doing squats, which you really should cuz theyre amazing, add 6 lb weights and lift up and down.

Answer 2

Mark's right, when you're sore the muscles are rebuilding themselves. Although, it's important that you don't have an acid build-up, to flush out acid you may want to consider drinking a glass of water every hour.

Answer 3

It's good to be sore after you work out. The soreness is due to your excercise breaking down muscle. That sounds bad, but your body actually rebuilds the muscle stronger than it was before you worked out. One important thing to remember is to stretch before AND after you work out. Believe it or not but flexibility is a huge factor in excelling at any sport (and is also very important in preventing injury).

So regarding specific excercises I would say you can' t go wrong with good ol' fashioned jogging. It's important to have strong legs for volleyball and jogging will give you both endurance and strength. If you want to strengthen your core do lots of sit-ups, push-ups, and pull-ups. For obliques do a typical sit-up but touch your right elbow to your left knee when you elevate your torso. Alternate between right elbow to left knee and left elbow to right knee and see how many you can do. It also works a different ab group if you put your feet up on a chair while doing sit ups or lay flat on your back and lift your legs up in the air while keeping them straight.

One of the most important things is to keep excercising. It's easy to start and stop a lot but if you develop a routine and stick to it (something like running on M, W, F and strength training T, TH, Sat.) you'll see much better results.