For those of you who are "new" to exercise or are about to be "new" this is what lies ahead. YOU WILL BE SORE EVERYWHERE; especially if you have never exercised anything before but your tongue. The first few days of fitness are hard, and it takes three days to fully realize that your parts have solidified. On the morning of that third day you will rise s-l-o-w-l-y, (if at all) and hate your body. Everything will be sore except your earlobes and lips. How's that for a fitness advertisement?

That first round of muscle soreness will eventually go away if you continue to exercise and moderate your movements. And, if you think an hour of exercise will make your muscles sore, try five or six hours of skiing, backpacking, swimming. Six hours of using the same muscle groups will tie your muscles in knots. You wouldn’t do push-ups or leg squats for six hours, but given the incentive of competition and fun you will forget tomorrow.

I would prefer to see students who have never exercised a day in their lives then ones who have been runners with the ability and endurance to go to far. The true beginner "self limits". They can't breathe? - They stop!

So, two factors are important when you are a beginner. One, the length of time you plan on using specific muscle groups, and two, the physical ability you have that may allow you to go too far. "All over" sore, is a good feeling, the use of all the body parts in a complete movement pattern, revs up circulation and raises the metabolism. But, really, Really sore is different. You can feel physically ill from too much workout. So, slow down movement patterns, and shorten the time on your new skis the first time.

If this advice is too late, and you are already frozen, you can wait it out until your legs will move again, or you can try a hot tub. (I live in mine). Following your beginning workout, take a hot bath and soak for thirty minutes, and soak the next day too. A massage may help, especially when your muscles are warm.

I have students become sore doing slow chair exercise, and I have students who never get a twinge from their first time in an advanced class. Depends on the amount of time the muscles are used, and the level of energy exhibited during the workout. One week of "sore" is usually all you'll see with any new sport, but for those of you who are beginners, it can be a very stiff week. "Keeping a stiff upper lip" takes on a different meaning with exercise doesn't it?

— Carson City fitness writer and health advocate Jerry Vance is a regular contributor to Carson Now.