Problem of the Week: Post Exercise Pain

You've watched every episode of The Biggest Loser since season 1 and have seen the remarkable results that the contestants are getting. You're motivated, inspired and ready to get moving. Jillian has her team running hills on their very first day on the ranch. Most of the contestants are struggling to put one foot in front of the other, hill running is tough, even for those in moderate to good shape, but Jillian (aka the devil in a sports bra!) is snarling at them to "move their asses!" There is always the token contestant who is shown vomiting. At the end of the episode the contestants weigh in, some losing as much as 15 lbs in a single week. They are crying tears of joy, they never thought they could be successful at weight loss, but here they are. What likely has been edited out is the muscle pain, soreness and stiff, achy joints that come with such intense workouts. (Have you ever noticed how many contestants are wearing compression bands?)

When it comes to exercise, too much to soon inevitably will result in a fair amount of pain. One of the most common complaints heard from those just starting on their journey to improved fitness is that they are sore for days after each workout. It's hard to get motivated to exercise on Wednesday when you are still sore from Sunday's session.

For the novice, honestly, there will be some discomfort. Vigorous exercise can release an avalanche of stored toxins in those unaccustomed to working out. It is not unheard of to have flu-like symptoms on top of the muscle soreness that occurs. What is the solution? Plain and simple, don't be afraid to start out slow and increase the intensity in small increments. Expecting your body to perform after months, even years, of a sedentary lifestyle is like expecting a child to excel in calculus before he or she has mastered basic addition and subtraction. As your body becomes accustomed to your new routine, post workout discomfort begins to subside and becomes manageable. (Slight soreness is normal.)

It's normal to have lofty goals like losing 50 lbs or running a half marathon, but it's best to break down those goals into manageable increments to avoid injury or pain. Instead of focusing on the big picture, focus on reaching attainable milestones on the path to your goal. Literally, learn to walk before you run. Rather than focusing on a number on the scale, for instance, consider instead on improving your performance. If you started out walking one mile each day, work up to walking two or three, upping the speed at which you walk a little each time. When that is no longer a challenge, pick up the pace and try a moderate jog. Don't be afraid to take a step back occasionally if increasing your efforts is causing more than as slight discomfort. (You can expect a greater degree of soreness each time you increase your efforts, but again, it should subside quickly if you are increasing your efforts appropriately.)

It's important to know your current limitations when choosing a type of exercise that will work for you. For example, I suffer from osteoarthritis in my knees and some forms of exercise will exacerbate the condition. Instead of high impact forms of exercise like running, I like to bike, power walk, work out with low-impact cardio DVD's and swim. These types of exercise allow me to get an intense workout without causing pain that will put me on the injured reserve list. Be realistic about what you can without causing injury. (Hiring a fitness professional for a few sessions when you are starting out to help you determine your abilities is money well spent.)

A final thought, don't overlook actions that prevent pain. Preventative measures to reduce or eliminate post-exercise pain can make a huge difference. Warming up before a workout and performing stretches and R.I.C.E. therapy afterward are all methods for avoiding injury and reducing post workout discomfort.

via Live Fitness 101

For more information visit these past posts:

R.I.C.E. Therapy

Stretches for the Knees and Back

Stretch It Out

Problem of the Week: I Can't Find Time to Workout During the Holidays!

As I mentioned in my Blogiversary post last week, a theme of my blog this coming year will be problem solving. My plan is to choose a common problem related to weight loss/fitness/wellness that most of us can relate to and try to think outside the box to come up with ideas to solve that problem. This week's problem is one I'm sure we've all experienced, how to find time to workout during the busy holiday season.

Thanksgiving is just days away and the holiday season is upon us. Even my friends who do not celebrate Christmas agree that the holiday season involves a lot of stress and loads of social obligations. Who hasn't been invited to a holiday party that had strings attached-bring a $10 present for a gift exchange or bake 3 dozen cookies to swap? While some of these activities are a lot of fun, they steal what's left of the little free time we have. It can seem impossible to find time for a workout. Let's put our heads together and come up with some solutions, I'll start.

When Time is at a Premium, Work Out Smarter.

What does working out smarter entail? It can mean a few things. Let's say, for instance, that you only have 30 minutes 3 days a week to spare for your workouts. You will need to make the quality of those workouts the best that you have to offer. If your plan is to do a session of cardio, intensity is the key to optimizing your workout. If you aren't working out at your target heart rate, you aren't getting the maximum out of your workout. You can find a target heart rate calculator here. When you are exerting yourself to the extent that you are within your target heart rate, your fat burning potential is at its greatest and you'll burn off those Christmas cookies a lot speedier. Be prepared to sweat, working at your target heart rate is challenging, but worth the effort. If you are taking the time to workout, why wouldn't you want to give it your all?

When it comes to strength training, your best bet is to train multiple muscle groups simultaneously. Sometimes referred to as functional training, combining two muscle groups within one exercise cuts your workout time while providing a serious core workout. Devise your own routine, combining upper body moves with lower body moves.

Some examples of combining multiple muscle groups within a single exercise are a deadlift with an upright row, a squat with an shoulder press or performing a tricep kickback while standing on one leg. Excellent examples of exercises that involve multiple muscle groups can be found at sites such as Shape.com.

To get more bang for your buck, move from one combination to the next with little or no rest between moves, this turns your strength training workout into a cardio workout as well.

Evaluate How You Spend Your Free Time

While most of us are busier during the holiday season, we can usually find time for a few pleasurable activities like watching an episode of Modern Family or spending an hour here or there reading our favorite blogs. While these harmless activities might fit into the months that don't start with the letter "D", you may have to make a few accommodations to make time for workouts.

Are you willing to give up a couple of your favorite programs each week in exchange for time for a workout? If not, would you consider working out while watching your fav's? (Bonus: It's hard to snack while working out, it's really easy to consume lots of empty calories while watching tv.) If you spend 60 minutes a day reading your favorite blogs is it possible to cut back to 30 minutes a few days each week in exchange for workout time? Perhaps you could make a list of the blogs that never fail to inspire and stick with just a handful of those to visit during the holiday season.

Make Workouts More Fun

In the words of the illustrious Mary Poppins, "a spoonful of sugar makes the medicine go down." When you find the element of fun in an activity, the "chore" can take on a new meaning. Whether it's downloading some Christmas tunes on your i-pod to listen to during your workout or trading in your sneakers for ice skates, find something, anything, that takes the monotony out of working out.

We've all heard the statistic that the average person gains 5-7 lbs during the holiday season. With a little forethought, you won't be a statistic.

Let's help each other figure out how to solve the problem of gaining weight during the holiday season due to lack of movement. Leave a comment add your best solution to the problem of lack of time for workouts during the holidays. What has worked for you or what do you plan to do differently this year to get through the holiday season while maintaining your fitness?

It's My Blogiversary!

via

One year ago today I published my first post on Fitness: A Journey, Not a Destination. I discovered many well written blogs and developed a number of blogging friendships along the way. It's been a jam packed year of ups and downs. I've gained followers and lost a few along the way. There have been times when the majority of readers have agreed with my random thoughts on achieving fitness, both mentally and physically. Other times, a good deal of readers have disagreed with my assessments and chose to "de-follow" my blog. Most notably, I chose to make a bold move a few months back and announce that I would no longer continue to read or support blogs where the themes were continually negative and the writer took little responsibility for solving his or her own problems.

When I first started blogging about fitness/wellness/weight loss my goal was to share with others what has worked for me. The main themes of my blog during the year were planning ahead, staying positive and accepting no less than your very best. I stick by these principles as I've learned first hand that they are key to long term success.

In the year to come I will be focusing on problem solving. In my estimation, solving the problems that stand in the way of your success is the broad answer to the question, "How can I lead the kind of life that I desire?" Achieving fitness, and wellness in general, is a lifelong process and there will be bumps in the road. This year I'll be addressing what actions have helped me navigate those bumps, discussing the potholes I've encountered along the way and developing theories regarding steps that could lead to a greater sense of accomplishment.

I'd like to thank everyone who has read my blog over the past year. A special thank you to those who have commented regularly, especially those who offered their support during the months leading up to and immediately following the death of my oldest brother. Support and encouragement are the two greatest gifts that I have received from blogging.

Finding a Support System That Works for You

Like so many others in the fitness/weight loss/wellness blogging community, I find that my physical health is intimately connected to my emotional health. When the sun is shining and my load of worries is light, working out and eating right seems to come naturally. However, when life is dealing me more than my fair share of burdens, mustering the energy to fix a grilled chicken salad or do a 3 mile power walk can feel like a colossal challenge. This is precisely when I need to draw on my support system to help me through.

In recent weeks I've not been experiencing a zest for working out the way I have in the past. As a matter of fact, I've only been averaging 2-3 workouts per week, a record low for me. Usually, giving my self a brief pep talk does the trick. These days, those pep talks have been turning into lengthy lectures! Being a firm believer in taking a proactive approach to problem solving, I have tried to use every coping strategy at my disposal. Personally, I find that when I'm down in the dumps, the main cause of my lack of motivation, what helps most is to talk about my issues with someone who will empathize and let me simply vent. Last week, I found out the hard way that the key is finding the right person to whom I can freely open up and find support.

On the heels of my brother's death, I experienced a loss of another kind, one that will affect the lives of many people who I care for deeply. I opened up to someone about the situation, clearly demonstrating my distress. After discussing the topic for a while I was surprised to hear the words, "Soooooo, what else is going on in your life?" Well, let me see, my brother died within the past month and I just finished explaining about a devastating incident that happened just days prior, that IS my life right now. I left feeling worse than I had when I arrived.

I understand that sometimes people aren't comfortable discussing problems or, perhaps, their perception of a situation is different than yours. I also understand that some individuals like to see the silver lining in every situation. I aspire to be that way myself. Admittedly, I lose patience when someone whines continually about a situation that is clearly within their power to improve. However, there are some instances that call for compassion, patience and an open ear, nothing more. I will use this as a learning moment. If I am ever in a position to provide support to someone in a hopeless situation I hope that I will convey that I am there for them in a way that provides comfort.

The moral of the story: Know who to reach out to depending on the situation you are in at the moment. Some friends can always make us laugh. Some friends listen without judgment. Some friends always know the right thing to say. But it is rare to find a support person who is all of those things wrapped up in one. Choose wisely, and if you don't find the support you need the first time, don't stop trying until you do.