Hi Rich, I'm only able to exercise in the morning before work, but I'm having problems with my legs. They are very heavy feeling and sore every morning, and even after doing a light warmup it doesn't improve. When I try pushing through my working (either cardio or circuit training w/ weights, never more than 30 minutes of workout time, not counting warmups and cooldowns, so I dont' think I'm overtraining), it does not improve. I have sleep apnea and wake up tired in general, so am not sure yet if the two are related. I've also tried hatha yoga in the morning and it didn't help.
While I sort that out though, do you have any ideas about how I could adjust my workouts to get some benefit from them? Can you suggest what types of exercise might be best right now? (I'm 40 years old, 6'3", 190lbs. So I'm not overweight, and would actually like to add upper body muscle, tone legs, and improve aerobic endurance).
Hi Rich, I've gone back to my primary care physician, and he is now thinking it might be achilles tendonitis. So he was given me a prescription antiinflammatory, and said I should lay off of any exercise of my legs (both cardio and strength training) and even limit my walking.
I rely on exercise to help with my stress management. I can continue to work my upper body, but do you have any ideas of how I can structure a routine for 5-6 days a week with this restriction? (I am hoping I can continue to at least walk as long as it doesn't cause any pain). Can you think of any leg exercises I could do that would minimally involve the calves?
Still no improvement. My neurologist had MRI's of my lower lumbar region and my brain (to rule out MS), but they didn't find anything. So he basically said to just wait it out and let it heal on it's own. But it's going on a year now since symptons first started. My suspicion from doing some reading is that the pinched nerve may originate in the hip area, but I'm not sure why he didn't have an MRI done in that area.
I'm still struggling with morning exercise (the only time I can commit to it). My body is just too sluggish (tired, dull headache, heavy stiff legs) to do anything remotely vigorous even if I make sure to do warm up. I'm more tired after exercise than before which means I'm doing something wrong. I'm just not sure how to adjust my routine so that it is vigorous enough, but something I can do in the morning at home.View Thread
I had a sleep study done, and they confirmed that it is not Restless Legs. So something else is going. I would attribute it at least partly to stress. But my neurologist did say that I had a mildly pinched nerve in my leg. I actually think I aggravated the pinched nerve this weekend because my left lower leg feels very heavy and is tingling. I am also completely unable to flex the left up (cotracting the shin muscle) so even walking is painful. So it sounds like rest, ice, and ibuprofen until things improve, which means no exercise I can't even do upper body weights because I can't lift heavy dumbbells from the floor or support my body on my toes for pushups View Thread
Thanks Rich, I'll definately keep you posted on what I find out. In the meantime I'll stick with upper body exercises and just do what I can for cardio ( I have a nordic track) to exercise my legs. I do have a TRX and like to use it mainly for arm and back exercises and 1-leg squats.View Thread
Hi Rich, I've been reading about a different way of setting up exercise routines. Rather than strength training every other day, for @3 sets of 8-12 reps, this system advocates strength training the same muscles every day. However, they say not to exercise to failure or fatigue. With a given weight, you are only supposed to exercise doing 30-50% of the reps that you are capable of. (i.e. if you can do a max of 20 pushups, the set would be of 6-10). Rest periods are only 30 seconds, and you are suppposed to do a total of 100 reps of the particular exercise. So you might do 20 sets of 5. The author focuses on just a few exercises (pushups, pullups, burpees) The theory behind his routine is that while you exercise with intensity, you're sets don't take you to muscular fatigue and wipe out your central nervous system, so you are fresh the next day to strength train again. And with the volume you are doing, you will build muscle.
Along with sleep apnea, I also have an anxiety disorder and am very overwhelmed by some stressful circumstances in my life, all of which physically saps my energy. I still make myself work out, but usually feel more wiped out rather than energized afterwards.
Do to schedule constraints I can only work first thing in the morning. I don't suppose you have any tips on how I could modify my workouts to still improve strength and stamina, but not wipe me out? (Of course, work with doctors on the apnea, anxiety, and stress will continue in the meantime, but looks like it will be a long road).
Hi Rich, I actually only do 2 or 3 days of cardio a week. I work out 5 times a week total, alternating days of cardio and weights. So on paper I really shouldn't have any problem doing such a basic routine. I work out first thing in the morning (it's the only way to guarantee I will get it in, although it isn't ideal given my sleep apnea) . I have my juice/protein shake when I wake up, and begin exercise a half hour later.
Is it possible doing full body workouts all the time is too taxing for me right now? Would it be worth trying some kind of split routine?View Thread
Hi Rich, I am a 42 year old male, 6''3", 200lbs. Even though my weight is ok, everyone thinks I look thin, and tired. so I don't want/need to lose any weight. My goals right now would be to relieve stress, improve energy and focus, maybe firm up my lower body and add a little muscle to my upper body.,
I only work out for about 30 minutes, 5 days a week. I alternate between full body workouts and interval cardio work usually on a ski machine. Sometimes I will substitute in a yoga session, but it doesn't feel vigorous enough for me to do as my sole daily exercise on a regular basis.
Prior to working out i have a drink made up of half a scoop of protein powder and about 4 oz of orange juice. I wait about a half hour after that to start exercise, but my body really struggles to wake up for intense exercise. When I do cardio, I struggle to get my body working hard enough to get my heart rate up to 135bmp. I do make the first 10 minutes a warm up when doing either cardio or weights.
Are full body weight workouts 3x a week a mistake given how I am feeling? I usually do them circuit style, sticking to compound movements (usually 2-3 sets of pushups, rows, squats, and a hamstring exercise, along with some planks, which on paper doesn't sound like an excessive amount).View Thread