| Author | Post |
|---|
1seekspie
Distinguished Member
|
Posted: 6 December 2007 10:58 pm |
|
Working out is a great way to achieve weight loss, fitness, and your over all health! This would be fantastic...if it didn't hurt so much!!!
I was wondering what I could do to reduce the "hurt" while still getting all the wonderful benefits of a good workout. Here's the scoop (I'll try not to bore you too much )
In started working out a few months ago in the begining of October. I started out pretty leniant on myself....15 minutes...every other day....going at a reasonable speed (biking but breathing regularily enough to hold a conversation) and went up from there. I now work in intervals of 2-3...work out 2-3 days, rest one....work out 2-3 days...rest one...and so on for about 27 minutes going at a really fast pace......along with stretching (sit ups on this one weird machine...I forget what it's called) pushups, ect for about 5 minutes. I'm probably not doing the 110% most affective workout as I measure in Reps Per Minute (RPMs) not heart right and don't do weights...just cardio on the indoor bike. I go at a speed of about 90-98 for 30 seconds...100-113 for another 30 seconds. I go at the 100-113 speed for about 2 minutes every 9 minutes and go at about 90-94 around the last 2-3.
I'm happy with my workout as in the last 3 months I've seen my stomach appear more defined and my fat decreased a little. I don't really plan to change my workout that much...I don't think it's that necessary, as I'm at my ideal weight and even a little lower, so that's not an issue. But, I've noticed that on some days it's kind of hard to work out...like my legs feel more strained and my breathing is harsher. On other days it's fine, however so what's the deal?
I know I'm not misusing the equipment, I'm wearing the right shoes, I drink water before, durring, and after, and I always stretch beforehand. Some days are fantastic work-out days...but others are bad (like today). I guess it could be that I haven't been getting enough sleep lately? My sleep-habbits have been a little off...not horribly...I mean I go to bed like half an hour later and still get 6 1/2-8 hours. Not to mention my back has been kind of achey in the shoulder blades. No explanation for that (except for my appalingly-stuffed backpack).
Anyway, does anyone have any tips on decreasing the "ickiness" of the workout? Maybe a little list? I love those ?
Much apreciated
|
clonechemist
New Member
| Joined: | 13 September 2006 |
| Location: | |
| Posts: | 11 |
|
Posted: 7 December 2007 07:11 pm |
|
It sounds like you might have symptoms of overtraining. The standard way to diagnose this is to measure your heart rate first thing in the morning when you wake up, before you even get out of bed. If you establish a baseline by doing this every day, overtraining (ie not being adequately recovered from previous workouts) should cause an increase in this measurement. If that's the case, it's likely you're not getting enough rest, or may need to incorporate a recovery meal/drink after your workout.
It may also be a function of the state of your glycogen stores at the beginning of the workout. Do you usually workout at the same time each day? Do you follow a regular eating pattern?
I've noticed for myself that my capacity to do good aerobic workouts can depend dramatically on the time of day, what I've eaten that day, and even how much I've eaten over the last 2-3 days. So if you're not following a rigid routine it's perfectly conceivable that your workout quality will vary.
|
trimB
Distinguished Member
|
Posted: 8 December 2007 01:28 pm |
|
Wow! What a great reply! I almost hesitate to add my own...
I agree with everything clonechemist said, and I will add that amount of sleep greatly affects my workout performance and how I feel. You said 6.5-8 hours of sleep. For myself, I would notice a big difference between a workout after 8 hours of sleep versus a workout after 6.5 or 7 hours of sleep.
But then again I'm a sleep-hog, so maybe it's just me!
|
1seekspie
Distinguished Member
|
Posted: 8 December 2007 02:00 pm |
|
Thanks guys! I try to get a good amount of sleep and whilst I'm not much of a sleep hog (I'm a morning person) I have been feeling really tired lately. The holidays are so stressful and school is not helping to ease the stress, if anything, school is my primary cause of stress!!!
Anyway, I try to follow a particular eating pattern but it's been somewhat irregular lately, due to a lot of factors (holidays). It's not that I'm eating a bunch of junk food, I'm just eating a lot some days, only a little others and I have little control over this at the moment.
I have also been noticing an increase in my shortness of breath and pain in my legs. I think I'll take it easy for a little while...still work out just not as intensly.
|
NevD
New Member
| Joined: | 26 October 2005 |
| Location: | |
| Posts: | 1536 |
|
Posted: 8 December 2007 05:18 pm |
|
It's very difficult to gauge your exercise intensity by 'feel'. While I wouldn't say that your energy levels should vary a lot from day to day, every day certainly isn't the same.
I note that you mentioned not using heart rate as a gauge. With respect, I think that's a mistake. The only thing that tells you how hard you're working (unless you have access to a portable ergonometer) is your HR.
Now that HR monitors are so cheap, I'd advise getting one, as it would clear up your problem immediately. Since you don't want to lose weight, merely to enjoy your training more, I would predict that an HR monitor will do the trick.
Happy HR-ing!
|
Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4178 |
|
Posted: 15 December 2007 09:21 pm |
|
Your title got me all excited to give my speech about "No Pain No Gain," the dumbest statement a muscle-headed gym rat ever made. But I think the previous replies covered it... I think your problem is simply over training.
Your body is telling you TOO MUCH! When it happens to me, I take a break then start back a little slower. If it happens again, I know I didn't go slow enough.
It's not that you can't do more, just that you need to give your body more time to prepare itself. I went from a total non-athlete (I grew up with a disabling physical problem) with a desk job to running marathons; from weak to nicely muscled. All without any regular pain. Just a message once in awhile that I needed to back off a bit and start again more slowly.
If you take it slow enough, exercise will always be enjoyable. And you'll keep coming back for more! That's why I say in the Tutorial on exercise to take it easy... if you hurt, you won't get off the couch!
Peter
|
Oreo
Member
|
Posted: 9 January 2008 12:46 am |
|
| I train 4 days in a row, and my belief is that if I don't feel like I'm half dead by the end of a workout then I'm not working hard enough, so I get that lethargy by my 2nd day at the gym...you just get used to it, unless you heal very fast.
|
1seekspie
Distinguished Member
|
Posted: 30 March 2008 06:46 pm |
|
UPDATE/NEW PROBLEM:
Ok, so it's been about 3-4 months since I posted this and my exercise routine is going steady . I still work out on the bike, now the full 30-40 minutes everyday except Sundays/Thursdays. On those days I still try to squeeze in my warm-up along with a dog-walk (today I jogged). I'm pretty happy with my work out and find that I even look forward to it now. The problem is, I've been feeling extreme dizziness durring the course of my routine.
Does anyone else ever have that problem? For me, some days on the bike or out jogging are a breeze, yet others are trecherous and awful. I get severely tired and feel as though I can't go on. My legs and chest feel fine, but my head feels like its being crushed between two boulders and it's like I'm about to collapse.
I'm going to see a doctor the 7th, but until then I was wondering if any one else experiences this kind of dizziness? Does anyone know how I can stop/lessen it? I always drink a decent amount of water before, durring, and after plus I eat afterwards (like fruit, cashews, peanut butter, or home-made granola bars), so I don't get the problem !
This is a real bummer because this is about the first time in my life where I find I actually like exercising! Stupid dizziness !
|
Current time is 11:33 pm | |
|
