Using It - April 23rd - 29th

[Ottawa]

One thing I became aware of last week was that just a few days off from strength training leaves me with less capability at the next workout. There is no way I could have lost significant muscle mass so it had to be something else. I approached our sculpting class teacher with this and although it still left some open doors she covered it this way.

Have you noticed that when you finish a class that your muscles maintain a firmness/fullness that stays for a few hours after class? (I had.) She said that is from the extra blood that muscle used as well as increased muscle tone. That diminishes when not maintained, but as well the muscle "fatigues earlier" if you do not keep working it on a regular basis.

I've noticed this in classes as well where after a class has been canceled and most of the class has gone several days without weights, that most are watching the clock within 10-15 minutes due to the extra effort or burn that accompanies that workout.

My disappointment lies in how short the interval seems to be (just a couple of days), although you build it back up with your next workout, that workout seems to take more effort due to the break. Also, I tend to think of the body as a machine and I find it odd that a few days from weights would be enough to notice this "fatiguing".

Sunday: 50 minutes sit-ups/hand-weights/planks
Monday: A day off
Tuesday: An hour of Medicine Ball/weights/sit-ups
Wednesday: 40 minute Aerobic exercise
Thursday: 1 hour fast walk 10 minutes lunges
Friday: Day off
Saturday: km bike ride with packs as our first practice for September's ACME Canoe trip

Although this link below did not get into my initial question, it does cover some great steps in the hows and whys of doing strength training. You can scroll down the long page rather than jumping to each heading.

http://www.drlam.com/book/chapter6.cfm#STRENGTHTRAINING-INTRODUCTION

[Shadow]

This will be my last week focusing on endurance before I go to strength as my focus.
Sunday - Total body, abs/core
Monday - Kickboxing plus my walking for the 6-week walk challenge :)
Tuesday - Circuit (alternate cycles of cardio & weights), plus my walking
Wednesday - Step cardio, abs/core with the stability ball, plus my walking
Thursday - Upper body, plus my walking

Randy - Yes, it can be disappointing to fatigue so quickly after a minimal break but it's just like your car - it needs gas when the tank is low, regardless of when it was you last filled it up ;). But on the bright side, going without weights for a few days and then challenging yourself to get back into them is another form of variety in your training and adds a different kind of challenge than when you use the weights consistently :). I look forward to reading the article you provided when I get a moment!

[Mitra]

Last week was a bit of a shambles :o. I hate having workmen in the house. The current lot are very friendly, and are doing a good job, but between dealing with getting them started, and the dust, and general disruption of having my space invaded, my exercise was pretty patchy. Not a total write off, but not exactly thorough and structured.

This week I'll be more prepared, and recognise the need to make time for my exercise and studying, and ignore the noises from below (they're in the cellar).

[Mitra]

I've been having some tenderness in my knees recently. Obviously, I'll leave off anything that puts a lot of strain on them for a while, but I wondered if anyone had suggestions for strengthening them?

[ShayKNJ]

This is week #3 out of an eight week program.

M-abs & strength training
T-30 minute brisk walk
W-strength training & interval training
T-30 minute brisk walk
F-abs & strength training

[Shadow]

I've been having some tenderness in my knees recently. Obviously, I'll leave off anything that puts a lot of strain on them for a while, but I wondered if anyone had suggestions for strengthening them?
Janet - I think it all depends on why your knees are tender :). There are many different reasons they could be - everything from tight muscles, to weak muscles around the knees, to weak quad muscles, to improper form on lunges &/or squats and so on...

However, the most common exercise I've seen to strengthen the muscles around the knees is the leg extension (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html). Since you don't have a machine, you can sit on the edge of a bench or table (anything as long as your feet don't touch the floor). Using an ankle weight (start out really light!!!!), extend your leg forward and contract your quadricep. Then return back almost to the starting point and go again.

[Mitra]

Thanks for the suggestion, Lita. I think my knees are tender at the moment because of playing around with one-legged squats a couple of weeks ago (I just about have the strength to do one or two, but not to maintain good form) and then coming back to doing lunges, but probably not allowing enough recovery time first. My knees have always protested if I stand too long, cycle too much without building up gradually, do lots more stairs than I'm used to (they were sore for weeks when we moved into this vertically arranged house).

Actually, I think I have the answer there, don't I? - stairs, cycling etc have all been OK as long as I build up very gradually. So a week or two of rest (I mean for my knees, not my whole body ;) ), until it doesn't hurt any more, then start some gentle lunges, and build up very slowly. And some of those leg extensions, too. Does that sound reasonable?

Next question - Lita, does your endless library of links have something with suggestions on how to progress with lunges?

[Shadow]

Actually, I think I have the answer there, don't I?
Sure sounds like it :D!


Lita, does your endless library of links have something with suggestions on how to progress with lunges?
Yes :). Just let me get it together for you - post to follow soon :p!

[Shadow]

Next question - Lita, does your endless library of links have something with suggestions on how to progress with lunges?
Okay - This is off the top of my head. I do have some links, but they are just on the form and not on different progressions of the exercise. Anyway, hopefully this will help :):

First begin with an assisted lunge (using a chair back for balance). Obviously, this is non-weighted and is just getting accustomed to the move.

When you're comfortable with this, move on to an un-assisted lunge, still with no weights.

Once you have reached your comfort level (and balance) with an un-assisted lunge, slowly start using weights (starting out with a minimal poundage).

As you strengthen and grow more comfortable in the move, increase weights by a few pounds at a time until you have reached your maximum (the heaviest you can use with good form).

Some additional notes:
1. While a full lunge is at a 90-degree angle, a more shallow lunge can be done until you build up your strength. For example, if going past 30 or 45 degrees causes bad form or discomfort, stay at the more shallow depth until you have mastered that. Then you can take your lunge deeper.
2. Always make sure the toes of both feet are facing forward. Make sure front knee never extends past the toe. The back knee should be lined up directly beneath the pelvic area. The back knee may go deeper - but it should never hit the floor.
3. Use a mirror if possible to watch form. If no mirror is available, find a focal point in front of you to focus on. Looking at your feet causes you to round your shoulders or hunch your torso forward. The torso (and head) should remain upright during the entire move.
4. Make sure to push off from the heel on the front foot to work the proper muscles - and to keep from relying on the knees for the move.
5. There are 3 basic types of lunges - static (stationary), non-static, and walking. The static lunges are just as the name implies. Once you take your beginning stance, you remain in this position until all reps are done. The non-static lunge is where you start with your feet side by side (about 18" apart) then step forward into the position and, pushing up from the heel, return both feet side to side before doing the next rep. Walking lunges are (obviously :p ) where you go from one leg to another without stopping and by travelling in a forward motion. They are all challenging for different reasons and using different lunge types is a great way to keep variety going. There are also dips, which some call reverse lunges, that is essentially the same move but you put your leg back as opposed to front. Some say the dip (reverse lunge) is easier and puts less pressure on the knees - YMMV ;).
6. When using weights, try different holding positions to see what works for you - e.g. holding weights by your side, placing them on your shoulders, etc.
7. If the knees are giving you problems, try doing the lunges onto a step. This will decrease the force of the downward move. Also, make sure the placement of the front foot is a controlled movement - not a stomping movement.

HTH :).


So a week or two of rest (I mean for my knees, not my whole body), until it doesn't hurt any more, then start some gentle lunges, and build up very slowly. And some of those leg extensions, too. Does that sound reasonable?
Absolutely :D!

And yes, I would say your plan is right on track - taking it easy on the knees and then

[Mitra]

Thank you - I've made a copy of this. I haven't been doing lunges with weights, just my own bodyweight. I'm heroically resisting the temptation to try them all immediately :D.

By the way, it looks as if your post lost something - it has a rather abrupt ending ;).

[Shadow]

Huh - wonder what happened to it :confused:? Maybe the cyber-gods thought I was being too verbose in simply agreeing with you :p.

Hope the lunge information helps! Well, you may want to try them all immediately, but I wouldn't suggest it ;). Actually I had to think of you this morning as I was doing drag dips - but we'll save those for another day :D.

[Mitra]

Lisa, I hope you don't mind if I jump threads - I was feeling self-conscious about hi-jacking the Tuesday Feedback thread :).


OHS = OverHead Squats - like the 2nd part of a Oly lifting snatch.

Thank you for explaining that one. Google helped me with the others, but on that one it came up with Occupational Health and Safety. All of those things would require quite a change for me, since I don't generally use weights (except if I do the at home Slow Burn routine). I'm sure my exercise routine isn't perfect, and maybe some changes would give my s-i better stability, but in the end, what I'm trying to do is to get muscles to take on the work of overstretched/weak ligaments, so I don't know how far that can go. One thing your suggestions reminded me of is that most of my exercise is in the form of very structured movements, so I might benefit from something more free-form.

For some reason, your comment about overhead appliance waving stuck in my mind, and in idle moments I found myself devising a progression, starting with the electric toothbrush, then maybe the hairdryer, then the kettle ... and after a long time, the sewing machine... fridge? dishwasher? Maybe not ;).

[LisaS]

for OHS, a broomstick or PVC pipe works great for a very very long time.
For the waiter walks - anything heavy in one hand would be fine - the purpose is overhead stabilizing - even holding a full 1-L bottle would work at first. I think Turkish get-ups might also be good for this - light weight like a bottle at first as well - but that is a good exercise to make the stabilizers fire.

[Mitra]

They feel pretty strange - I think I'd need to experiment a lot with the form to feel much muscular effort. Or do a lot more reps than I'm used to. After dinner isn't the best time to be doing this, but I'll dig out my weights and try them in the morning. I didn't seem to be achieving much with my 1.5 L water bottle.

[Ottawa]

Janet,
My wife has chronic back pain related to ligaments as well. In the past 5 years she has been referred to several specialists, all to no avail until she found this accupuncturist.

He told her that she would notice health changes with the first month but the back pain could take three months to decline. I was quite sceptical but she has been amazed with the results since the regular doctors offered little relief and even the destrose injections in her back to increase white blood cells did little to improve the pain/strengthening of the ligaments.

A noticeable side benefit has been thicker, darker hair and a change in her complexion which came about through his treatment.

Hope this might help. She had almost given up on getting a real nights sleep yet does it most nights now.

[Mitra]

Thanks, Randy. Actually, mine is far from that acute stage now, and most of the time I'm not conscious of any problem. It's just that (as with our metabolisms) just because I'm currently symptom-free doesn't mean the weakness has gone away, so when I do something careless, I get a rude reminder! (By the way, it's not my back stopping me from sleeping now, but a cold, so I'm here drinking a cup of lemon tea before going back to bed to try again.)

[Shadow]

Janet - Hope you feel better by morning :)!!! FWIW, I'm considering accupuncture for my shoulder and if I do, I'll let you know how it goes ;).