If you have exercised or participated in sports, you are undoubtedly familiar with muscle soreness. While it may immediately follow physical activity, muscle soreness sometimes takes as long as 24 to 72 hours to clear out from the body (DOMS – delayed onset muscle soreness). Plan on feeling mild, moderate or even more intense levels of muscle soreness during your first week of boot camp – after week one your soreness will significantly decrease in intensity.
To speed the process of soreness you’ll need to increase the blood flow and oxygen to the area, and to relax the muscles. The sooner this can be achieved after the strenuous activity the better. A light walk at lunchtime or before dinner can help significantly. Believe it or not, coming back to camp the very next day will reduce your soreness...trust me on this one!!
Immediate muscle soreness (as you feel during boot camp exercise) is due to a buildup of metabolic by-products such as lactic acid, due to a lack of sufficient oxygen (ischemia) during a given exercise. This immediate type of soreness dissipates shortly after stopping the exercise.
If you're feeling sore, go for a light walk or low intensity, short cardio session, show up to camp the next day - you'll feel better. By week 2 of camp, sorness will NOT feel as intense.
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