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 Malkin  Manager  |
Thanks! So - don't go nuts, and TigerBalm.  This'll be interesting. My TCR Norns |
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 Air Guitarist kezune |
I've got deep shoulder pain (now that my back is fully recovered, of course) and I've been using a tennis ball to massage the muscles with pretty great success. I've got a foam roller sitting in my amazon shopping cart now because I've heard they're pretty great too but was curious if any one here had anything to say about them. Do you like yours if you have one? Are there areas I shouldn't use it? Do you have a guide or website that you can recommend for instructions? Updated Rehosting Policy[/title] |
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Air Guitarist kezune |
Has anyone made progress with their routines? I broke out of a plateau recently and started losing weight again, finally! By the by, the foam roller I bought works great. If you have the mobility to use one, they're really helpful. I have a big fat one and it's done wonders for me - leg massage is manageable now. Actually, leg massages have become a great upper body cool down, too! XD Updated Rehosting Policy[/title] |
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Malkin Manager |
I got the flu, so I've barred myself from the gym until the cough lets up. My TCR Norns |
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Air Guitarist kezune |
Good move. I hope you recover soon! Make sure you take it slow when you get back into your routine.Updated Rehosting Policy[/title] |
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Air Guitarist kezune |
So, I took last week to rest (after collapsing from heat exhaustion that Monday) and when I started my routine back up this Monday, I experienced soreness very similar to when I started working out. On top of taking one day off from the weights in the middle of the week to heal my legs (did an hour of yoga instead of weight lifting or cardio) I also started taking protein powder to help my muscles repair themselves. Besides a protein shake on weight days, I take a Women's Centrum multivitamin every night before bed. I probably don't need it but I'd rather err on the side of caution. Dieting often means missing out on certain nutrients if you don't account for them and I'm no dietitian. Are you taking supplements or multivitamins to assist in your program? Which ones and why? Updated Rehosting Policy[/title] |
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Air Guitarist kezune |
Have you had your routine interrupted by illness? I have, very recently. This week, I'm starting my routine back up without weights or with very little weight. For example, when I do my shoulder flys, instead of using resistance bands, I'll be using no weight to warm up and my small .5kg hand weights for my exercise. When I do squats and dead lifts, I'm omitting weight entirely. When it comes to resistance training, lowering the intensity is easy - you just lower the weight or do fewer sets. When I do cardio, I'm going to go for half the time I normally would and halve my intensity. To make up for my lower intensity cardio, I'll be finishing my work out with a similar cardio workout both today and tomorrow. Wednesday is a stretch/yoga day, then I'm repeating this schedule. This way, I'm lifting and doing cardio 4 days a week, have 2 yoga days and rest Sunday. What sorts of accommodations do you make when you're recovering from an illness or injury? Updated Rehosting Policy[/title] |
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 Kinga |
I've been doing strength training lately but a few weeks ago I seem to have hurt my knees. It hurts when i stand up and sit down and I can't squat down. I wasn't even *doing* squats, I was just using nautilus machines and i must have hurt the cartilage. So there's been no training for me for the past few weeks.  It seems to be getting better though. It's just a waiting game but it's rather frustrating. When I get better I plan to start preparing to use barbells instead of machines again. I think I was putting too much on my plate in terms of learning how to build muscle and I just got frustrated, so this breather is good, I think... |
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Air Guitarist kezune |
Are you making sure to mind the position of your knees when you do your exercises? Updated Rehosting Policy[/title] |
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Kinga |
Yeah, i use machines and always keep my knees barely off the padding like it says to do. and i've used them many times before, but somehow only hurt myself this time. xl I will learn how to use barbells when i get better, as i've heard they're a lot better for building muscle, albeit being intimidating and takes effort to learn how to use. |
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Air Guitarist kezune |
Ok. When you do start lifting with free weights or bars, make sure your knees never go past your toes, even for bent over positions (kick backs, flys, etc.). To keep your balance, you basically have to stick your butt out behind you and keep your back flat. It might be worth it to practice this position any time you have to squat down to pick something up Updated Rehosting Policy[/title] |
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Kinga |
Yep, will do. c: I've been following a program called Starting Strength which is apparently really good for people who are absolutely baby-new to using barbells. I really want to learn how to use barbells because it's apparently a lot better than machines. But it's intimidating, haha... |
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Air Guitarist kezune |
I like to think that we humans learn from every single experience. Every single one. What I've learned from this whole body building endeavor was, well, a few things. I learned self control and portion control when it came to eating. Because I mind my portions I'm able to be a little more lenient about what I eat since I'm not snow shoveling food down my gob anymore. I also learned that, sometimes, it's best to do that workout you hate because it'll make that muscle or muscle group stronger. Chances are, if you hate the exercise, that part of your body needs work. I learned a lot of patience. Rome wasn't built in a day and neither is a strong, healthy body. It's easy to lose patience and give up, but if you want a different shape, there's no way to get it except to work for the results and not get bummed if they don't happen right away. I learned about perseverance. Working to muscle failure is hard. In my opinion, it's more difficult to reach total failure than it is to go until my muscles hurt. Working through that pain is where the results are but I'd never get there if I didn't learn any perseverance. I learned to forgive myself and give my body breaks when it really needs them. It took exercising for a few months before I was finally able to forgive myself for letting myself get so overweight in the first place. I'm still technically overweight but my body fat is now right smack in the middle of the acceptable range for women. If I never forgave myself and learned to take it easy from time to time, I would probably still be sick with the flu from overworking. The best part of all these things I've learned is that I can apply them all to different parts of my life, including the confidence I've gained. Besides obvious physical benefits, what have you gained from exercise? Updated Rehosting Policy[/title] |
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Air Guitarist kezune |
This topic seems to be dying, but my motivation to keep going to the gym and lifting heavy things isn't.  Lately, I've been taking all my negative emotions to the gym with me (anger, self-hate, loneliness, fear, etc.) and using that to fuel my workouts. Instead of feeling despair over not being the shape I want, I get angry at some weights and lift them til I can't put up the weight any more. Then, when I can't, I take a break and hit them even harder when my break's over. It's hard to feel lonely or self-conscious in a gym full of people and it's interesting to ask people how long they've been working out and what their goals are. Going to the gym has helped with my social anxiety. There's also a point where I went from "I don't want to breathe loudly because I don't want to draw attention to myself" to "Who cares how loud I'm breathing? (Besides, King Kong on the flat bench next to me sounds like he's having a baby, lifting three times my body weight.) Everyone here is trying to work out hard and if anyone's paying careful attention to me, they aren't here to work." I don't feel so much self-hate anymore. Knowing that I'm going to the gym to improve has given me something that I can be proud of and it's something fun I can do with my husband, too. Which brings me to my question. Do you use your emotions to fuel your exercise? How has exercise helped you emotionally? Updated Rehosting Policy[/title] |
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 Missmysterics |
I want to get fit, and I want to dance, while these two goals actually started as somewhat more unrelated: I've always been fascinated by dance. Particularly break and capoeira. I've noticed a bigger difference in my fitness than ever since I started to take up dance, I have not been able to find any teachers that are willing to teach me break or capoeira and there seems to be a bit of a stigma against adult beginners as well, some dance schools had a weird attitude on the phone and I went to a dance class yesterday which was mixed-age and the teacher didn't take me seriously at all. That said, dance gives me great joy and I don't intend to give up looking for more comprehensive lessons in break,capoeira or possibly other "street" dances like locking . Dance is about the joy of movement and seems to be giving me a lot of motivation to exercise, lets hope it stays that way. I'm a bit concerned about my diet, I still depend almost entirely on my parents because I'm a dweeb and though I'm trying to be more independent and buy my own food I'm a bit daunted. Even more so is that I seem to have persistant muscle fatigue that's stubborn and hasn't gone away within the last two weeks, I might have a deficiency. :/ May have to skip my dance class tomorrow as well. |
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