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GLITTERFAIRY77 Posts: 8,023
12/4/12 9:59 A

Thanks so much for the info. I'm one of those people though who cannot sleep with socks on. I ALWAYS end up kicking them off if I do. Without fail. Ever since I was little.

CHERIMOOSE Posts: 390
12/4/12 9:52 A

Just want to say - try wearing a Strassburg Sock for the plantar fasciitis. It stretches your plantar fascia while you sleep. Works wonders for many. You can buy one sock and alternate between feet each night.

GLITTERFAIRY77 Posts: 8,023
12/3/12 8:02 P

I've been tracking my calories every day. EVERY day...I had to reset my goals recently because I felt the calorie range was far too generous. I do appreciate the heads up, and it's good for those reading this who do not know. However, I am NOT new to this, by any means. (See my page.) I also took two Nutrition courses as electives as I worked towards my associates-and got A's. :) I did things wrong the last time and besides counting calories and exercising, I also abused diuretics and other bulemic behaviors-lost nearly 115lbs doing that...and, as you can see, I also gained it back. I'm really doing my darndest to do things RIGHT this time.
I have the knowledge. It's just a matter of putting it into practice. Knowledge is meaningless if it isn't used.

SERGEANTMAJOR Posts: 6,415
12/3/12 5:20 P

Please do not make the mistake of depending on cardio for fat loss, of the three parts of the formula it is the least important. Nutrition (diet) is 80% and of the 20% assigned to exercise strength work ranks over cardio. Add some strength work to your programme to improve both your fat loss and your cardio.

GLITTERFAIRY77 Posts: 8,023
12/3/12 5:11 P

This is some extremely heartening information. I've been wondering about it, since I really do LOVE getting on the recumbant bike for 30 minutes while watching a program. I started 28 days ago, doing about 3.75 miles in 30 minutes, and yesterday, I did 5.38 miles in 30 minutes. It's been getting progressively better and I've been turning up the resistance.

BREWMASTERBILL SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
12/3/12 3:47 P

It's definitely a marketing term with perhaps some real stretches on reality. The "confusion" part is complete nonsense. In fact, doing different exercises for the sake of "confusion" is counterproductive. Progression is the key. After you lift or run for several months or years of sustained effort, the body begins to adapt to the stress. In other words, you stop progressing. It might be necessary to go about disrupting homeostasis in a different fashion. For example, when a weight lifter stalls on a particular lift, say, the bench press, they may switch to a different rep scheme, a different loading pattern or change exercises slightly to promote growth and "unstick" the lift. You're creating a slightly different stress to promote growth. Someone who just randomly changes exercises each session, each week, each month without any regard for progression is likely wasting time.

SERGEANTMAJOR Posts: 6,415
12/3/12 2:24 P

With apologies to Tony Horton , there ain't no such sort of thing. I first ran into the concept in 1958 or 1959 when Joe Weider of Ironman magazine was promoting it for bodybuilders. It meant nothing then and means nothing now, it is a bad extension o the physiology construct specific adaption to imposed demand or SAID. This states that doing the same exercise in a repetitive way without modification of change of any kind will cause that muscle to adapt and use less energy to perform the same work. Note it states "without and modification or change" so any modification will cause the muscle to attempt to adapt to the new work demand.

Bottom line, any time you change an exercise in any way you break the cycle and there is no longer any form of SAID. You can create muscle memory in that with repetitive practice of a certain movement you can create neromuscular tracks which will allow you to do that movement in the same way every time i.e. you gold swing or tennis stroke. This does not have any relationship to the current use of the term muscle confusion.

Muscles do not have brains you have to think for them so confusing them is not a reality.

GLITTERFAIRY77 Posts: 8,023
12/3/12 2:03 P

Thanks so much for the info, Sparkers. :)

DMJAKES Posts: 1,589
12/3/12 1:53 P

Yup, if you do the same things all the time (cardio or strength), your body will eventually adapt and become efficient at whatever you're asking of it, thus decreasing the benefit you get from it. It doesn't take much change to "shake things up".......add a few intervals to your time on the treadmill, up the weight on a couple of your strength exercises, or try working the muscles at a different angle. Try a new class at the gym, or buy a new dvd if you work out at home. I have found the longest I can go without changing things up is about 4 weeks for cardio and 2 weeks for strength training.

On the flip side, you can change things up TOO much, IMO. You do need to give your muscles, ligaments, tendons and nerves time to catch up to the new demands you're placing on them.

GLITTERFAIRY77 Posts: 8,023
12/3/12 1:51 P

I can't really do much with the standing exercises because I have plantar fasciitis and it's like walking on razor blades often. I walk because I have to and need to, and ibuprofin and stretches take the edge off. I am now in love with the 11 minute seated cardio. I have, rather, my mother and I have, a recumbant bike, which is propped up between the arm chair and the loves seat, smack dab in front of the television. That's my favorite. I highly recommend it for cardio.
If it could hold my fatarse up when I weighed a bit more than 300, it can hold anyone a bit more than 300 or below.

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
12/3/12 1:50 P

Yes and no.

Yes, your muscles do adapt to the exercises you do. So if you do the same thing, in the same way, with the same resistance/weight... your muscles will adapt and no longer be challenged.

No, though, you can't "confuse" your muscles, and you don't need to do a certain kind of exercise routine to get "ripped". :) They just need to be challenged, and you need to look to your plate for getting great muscle tone. Great abs happen in the kitchen.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1209


DIDS70 Posts: 5,070
12/3/12 1:42 P

I would like to think so. You don't want to do the same thing every day. I change up my workouts consistently. Sometimes I will squat deeper, sometimes shallower, sometimes more of a sumo squat, sometimes with weights, and sometimes on the TRX machine at my chiro's. I don't do much if any cardio. Just don't enjoy running or jogging and can't stand the elliptical or treadmill.
Sometimes I do DVD's. Mostly i do the kind of exercising on Bodyrock.tv or Zuzka Light's website. It's the same premise for both workouts, but they are constantly changing things up.

GLITTERFAIRY77 Posts: 8,023
12/3/12 1:34 P

I'd love to know, cuz if that's the case, I'm so there.

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