I think I have over-done it a bit

I have been going crazy with excercising and working out the past four days.

For weeks I couldn't hardly do anything from having the flu and once I felt better I started working out and it's been great... except.... I'm so sore all the sudden- my biceps and my leg muscles hurt so bad. I've been using weights and doing push ups, crunches and about forty-five minutes of the hour straight aerobic per day has been kicking stuff.... every kinda kick you can think of. Ugh... my point is... I probably should have started slower. PAIN!

-Sorry- Just felt like being a whiney bitch for a moment.

 

Good for you LuckyStripe! If your feeling sore then you did a good work out

 

Thanks. I've been working out HARD. I've been losing about a half pound a day which I think is awesome and I feel so much more toned already.... even though I'm sore. haha.

 

You'll get used to it, your body just has to adjust. A couple of weeks ago, I stepped up my work-outs to a lot more intensity and I was in some major pain, specifically my shins due to more jogging, I was thinking there was no way that I could keep up with the kind of work-outs I was doing, but little by little, I pushed through the pain and now, I can do it without any discomfort at all. I kept telling myself the old "no pain, no gain" over and over again.

During those really sore days, I would soak in a hot tub of epsom salts at night before bed to relieve the aches, and it definitely helped!

And for the record, I absolutely hate crunches. I know I could build up my abs if I invested more time in them but ugghhh, I just detest crunches. I can't ever stick with them!

Congrats on the work-outs! Cheers to good health!

 

Wow! Don't lose 1/2 a pound a day Start off slowly at first then build up the work out. MY martial arts intructor told me this info. It's better for your heart in the long run (lol, coming from me...)

 

i did that once.i ran 2 miles four days in arow, keep going though, i gave up cus i had started getting more hw

 

HCM- Well, first congrats on stepping up your work outs also. Yeah, I took a bath today and it felt VERY nice. Didn't use the epsom salts though... I will do that next time.

121- It's not like I'm TRYING to lose that much... it's just that I stopped drinking and at the same time started about an hour and a half of intense excercise per day and a healthy diet and that's just how it's coming off.

Thanks flannelwearin

 

Hehehe, yeah, I was always a shower kind of girl until I started doing harder work outs. Then taking baths was pure bliss, just soaking in a hot tub of water felt absolutely wonderful, definitely helped those achey muscles!

 

Thats cool LuckyStripe! I'm planning on starting up training again next week too. I jogged for 6 miles yesterday! Theres nothing better than the feeling you get after a good work out. I get a real rush out of it. I can only do 6 miles if I don't smoke in the morning.

Keep up the good work

 

Thanks... and same to you... good luck with your training I don't think I could jog six miles yet. I can do like one or two and that's it... but yeah, I understand about the rush. I've been blissfully happy after working out.

 

Like they say "no pain, no gain." Next season get a Flu shot and you won't get sick!





Bustramp

 

woohoo go Lucky! I suggest stretching it out. Stretching is super good.

HCM where are those shin exercises you'd mentioned you'd gotten from Fitzy? Are they posted on the forum somewheres?

I hate doing crunches too... but because they make my neck hurt my neck hurts before my stomach does.

 

haha you know you could just ask me...but if you want to ask HCM, i'll let her answer hahaha

theres better exercises than the crunch out there

 

Crunches never bugged me. I like doing different types of modified crunches though to mix it up.

I want one of those balls.

 

you hadn't posted in this thread yet, which is why I asked her instead of you.
And you could volunteer the information without having to be asked you know.

 

I don't know if he posted them anywhere in the forums or not...I asked him through some pm's since I know he's pretty informed about exercises to do! I was having a rough time because I had been used to power walking and not running, and my shins were hurting like mad, it was hard to get through my work-outs. So I started doing a bunch of stretches he told me about beforehand, and it's really helped!

I think he'd probably be better at explaining them though than I would! But seriously, you want good work-out advice, go to fitzy!

 

so this is what i've sent to a few people so far, dynamic stretches....

Easiest

Cat/Camel:
- start with hands under shoulders and knees under your hips
-for "cat", lift head and chest, while letting your stomach sink down
-for "camel", round back upwards, then bring head and hips together
-avoid bending of elbows and moving body forwards & backwards

Yoga Twist:
-lay on back with arms straight out to the sides. legs straight with one ankle over the other
-twist at the hips, gently moving from side to side ->intiate the movement at the hips, do not force range of motion, just gently move hips side to side
-peform 8 reps, then switch top leg

Bent Knee Twist
-start on back, arms out to the sides, knees bent with feet flat
-with feet and knees together, allow the knees to fall side to side, gently. don't force range of motion
-8 reps

Supine Bridge
-start on back, arms at your side, knees bent and feet flat
-squeeze butt (gluteals) throughout the movement, so that your raise your butt off the ground. only go as high as your glutes take you
-lower under control to just above the ground and repeat the movement
-do not use lower back - don't go to high; watch out for lumbar hyperextension (do not want that). do not use hamstrings either; to deactivate the hamstrings, lighty touch your quads and continue the movement.
-to help, visualize that you are raising 1 vertabrae at a time

Medium

Anterior-Posterior Leg Swings
-holding onto an immovable object, rythmically swing thigh forward & backwards (for left leg swing, hold onto a wall with left hand, opposite for right side)
-maintain good posture, chest out, shoulders back, eyes straight ahead, head high
-KEEP THE MOVEMENT IN THE HIPS!
-think of "muscling" the leg back, but letting it swing forward (activate glutes, while stretching hip flexors and hamstrings); limit ROM before hyperextention of lumbar spine
-10 reps each leg

Side-to-Side Leg Swing
-holding onto an immovable object, rythmically swing leg from side to side (in front of you); go further as you loosen up.
-maintain good posture (same as above)
-KEEP MOVEMENT IN THE HIPS!
-10 swings each direction for each leg
*basically, you're sweeping the leg in front of you

High Knee Walks
-step forward and raise one knee
-actively pull knee up and in with both hands while raising up on the toes of opposite foot on ground (raise right knee, pull right knee up and in, raise up on left toes)
-maintain good posture, avoid forward leaning

Cradle Walks
-step forwards, raise knee and pull your instep upwards with both hands
-maintain good posture, while actively pulling foot up (instep), without rounding of the shoulders

Hardest

Toy Soldiers
-Reach out in front with one hand & actively "kick" one foot up toward hand (right hand, left foot; left hand, right foot)
-Attempt to get kick leg up to touch hand, but don't force ROM if it isn't there
-good posture, no rounding of shoulders, chest high...
-do these walking. progression is to a skip, but start doing these walking

Running Butt Kicks
-kick heel to butt, while firing the hamstrings
-dont' lean to far forward and make sure legs are going directly backwards up towards your butt and not going outwards (sideways)

Alternating Lateral (side) Lunge
-step directly to one side, land on heel and sink into a lateral lunge
-keep chest up, weight on heel and keep the trailing leg straight, toes pointing forward.
-come up and rotate around (180 degrees) and lead with opposite leg into another lateral lunge
*lateral lunge left, up and rotate, lateral lunge right
-keep the feet flat on the ground for the most part. limit the depth of the lunge until flexibility comes, so dont' force the ROM and depth of lunge, but go as deep as possible. to keep a good posture, as you go into the lunge, extend your arms in front of you.


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theres plenty of other dynamic stretches out there, these are just a few of the many. i use some of these daily before working out


for your shins - lots of people just need to strengthen the muscle on the front and there dorsiflexors. along with correcting muscle firing patterns with the exercises above. a lot of people sit down and the inhibits muscles from firing correctly and shortens/lengthens different muscles in the hips, quads and hamstrings, which cause dysfunctions.

so a good exercise is get a dumbbell or something to hold with your feet and hang them off a bench or chair and just raise and lower the DB (or whatevr weight you are using) with your dorsiflexors.

 

Thanks Fitzy.