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DRAGONCHILDE SparkPoints: (57,374)
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3/12/13 2:05 P

If you're able to do 24 reps in 30 seconds, it's too easy for you. :)

There is a certain point when you're eating at a calorie deficit you may find that gaining strength is difficult; that's because building muscle requires a calorie surplus.

In order to truly challenge yourself, you should be doing weights heavy enough to fatigue your muscles in 8-12 reps... or fewer. And by fatigue, I mean you're unable to do a single rep more in good form. That's why you're not progressing well... you aren't challenging yourself enough to really build strength.

HAWTLIKEME SparkPoints: (21,277)
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3/12/13 1:51 P

Almost a year and I'm not progressing but definately could be doing better. Again, I feel that my body holds me back a bit. I know that I am gaining strength and my muscle definition is amazing. I know I could probably work harder, but I give it all I've got and the burning/aching feeling sometimes limits me. On most of the machines I am able to do about 24 reps in 30 seconds and we do two sets (circuits). The resistance level does not change, but the force/effort and speed at which we perform the reps are what provide the best outcome.

Edited by: HAWTLIKEME at: 3/12/2013 (14:04)
DRAGONCHILDE SparkPoints: (57,374)
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3/12/13 1:14 P

Hmm... How long have you been doing that? I wonder if you haven't grown in strength beyond what Curves can give you. It's a good workout for beginners, but for an athlete, it's not necessarily going to be adequate. How many reps can you do there?

HAWTLIKEME SparkPoints: (21,277)
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3/12/13 12:54 P

Yes, I work the resistance machines as hard as I can three times per week at Curves.

DRAGONCHILDE SparkPoints: (57,374)
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3/12/13 12:44 P

Gotcha, I see. :) (I'm a DOMS addict, too.)

I'll admit it, I love the burn... I love strong strength training that produces it.

Speaking of which, ARE you strength training?

HAWTLIKEME SparkPoints: (21,277)
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3/12/13 12:02 P

No, I actually like the DOMS a bit. Tells me that I've challenged my muscles. It's more during exercise and too soon as far as I'm concerned, specifically for activities that my body should be accustomed to. When I do run, I run either on the TM or outside and I only do intervals - rarely more than 3 mins at a time. How do I run? Not sure what you mean by that. Slowly, that much I do know for sure.

DRAGONCHILDE SparkPoints: (57,374)
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3/12/13 11:58 A

Lactic acid is a by-product that you can't avoid; if you're talking about the post-activity soreness, that's actually known now to not be caused by lactic acid! It causes "the burn" when you exercise, but that isn't responsible for the post-exercise soreness you get later, called "delayed onset muscle soreness." Most fitness experts believe that DOMS (delayed onset muscle soreness) is caused by microscopic tears in the muscle fibers.

It happens when you challenge yourself a great deal; the more you challenge yourself, the more it hurts. The best way to avoid it is simply to very, very gradually build up. When it starts to burn... stop or slow down.

Running is something you need to build up to anyway; are you using a couch to 5k or other training program? How are you running, exactly?



Edited by: DRAGONCHILDE at: 3/12/2013 (11:59)
HAWTLIKEME SparkPoints: (21,277)
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3/12/13 11:51 A

Yes, I do warm up with a slow bike, swim, walk or jog and I have completed the c25K and occasionally try walk/run intervals. I find, thought that even with work-outs that my body should be used to and have warmed up for, I still feel the burn sometimes very early in. I feel that I should not feel as weak as I do. For example, I've been doing the Curves Circuit 3X/week since last April and work it very hard each time. I warm up and yet some days I feel that burn almost right away and it seems to adversely affect my power and progress. I had been swimming three times weekly as well and was having the same problem as soon as I tried to add more power and speed. Sometimes I just feel like my body is trying to hold me back or something. I have a very low resting heart-rate (43) that my docs don't seem to be concerned about. That wouldn't have anything to do with it, would it?

SPARK_COACH_JEN Posts: 56,642
3/12/13 11:44 A

Even if you're fit, if you're trying a new activity your body isn't used to, it's going to be difficult in the beginning. Is it possible you're not starting slow enough? I'm a runner, but when I bike if I start off too fast I feel burning right away too. Have you tried incorporating short, slow jog intervals into your walking routine? You might have to start with 30 seconds or less before you walk again, but eventually with gradual progression you should be able to get to a point where physical activity isn't quite so uncomfortable or painful.

Hope that helps,

Coach Jen

HAWTLIKEME SparkPoints: (21,277)
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3/12/13 10:30 A

So, in doing some reading lately I think that I've discovered one reason that I have never fully embraced physically challenging physical activity. I love to walk, swim, bike and for the most part running has always just been too painful for me. I think that my legs (even in biking) tend to start to burn quite soon into a workout and therefore the experience is unpleasant. If this is perfectly normal then I am just a wimp and need to "get over it" and just do it, but some of what I read leads me to believe that by my fitness level, I should not necessarily be hitting this wall so early into my runs, bike rides, etc. Is there a way to reduce lactice acid or at least delay the onset?

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