I'm having a little problem with my knee. Not a new problem, but a problem that has steadily gotten worse over the last 6 weeks. I've had some "catching" some grinding, some stiffness etc in my left knee for awhile. About 3 1/2 weeks ago it started to get worse, so me being me I decided that would be a good week to play some full court basketball. That caused some swelling and stiffness in my knee. I of course tried to ignore it, worked out the next day. No problem so far, but the day after that (Saturday) and no I wasn't in the park and it definitely wasn't the 4th of July. Any Chicago fans out there? Anyone? Bueller, Bueller? OK, just me I guess, anywayas I was leaving SNAP on Saturday I started ti get in my SUV, I pivoted on my left leg, my toe caught on a rock (pebble) in the parking lot. It was like someone shot me in the knee, since it was safe to assume a sniper didn't shoot me I assumed my knee had "caught" again and would be ok by the time I got home. Not so fast my friend, my knee got worse as the day went on. I finally, grudgingly went to prompt care. They took an xray, and suggested I get an MRI, which I did about a week later. The original diagnosis was a meniscal tear. Which was confirmed by the MRI. I went to see an orthopedist who recommended surgery. Fortunately the rest of my knee looks sound, I have a little arthritis (big shock) but no other damage. So, I will be having arthroscopic surgery on my left knee on Wednesday morning. Unless they run into something unexpected I should be as good as new in a couple of weeks. So that's alot of really specific stuff about me, how does this apply to you? Hopefully it doesn't. but if you have an injury what should you do? Man up and keep training, ignoring the injury? Probably not a good idea. Injuries need time to heal. Stop working out until your owie feels better? I don't recommend that either. Remember how hard it was to get your workout routine started? It's even harder to get it re-started. Try to adapt your workout so that you don't aggravate your injury. Go to the Doctor, go to Physical Therapy, ask your PT what you can and can't do, then follow their guidelines.
That's all for now, but seeing as I will likely be couch bound I'll bet there will be more ramblings later in the week.
I'll see you at the gym
Monday, October 11, 2010
Wednesday, October 6, 2010
He Made It, and much much more!
The title sounds exciting, doesn't it? Call now limited time offer! Now that I've got your attention.
I made it. HIT training is tough. In my case it was made a little tougher by a creaky knee (more on that later) So, what did I learn? I learned that by the end it was more of a MIT (medium intensity training) circuit. I did the same thing that many others have done, I just got through it. The workout beat me up to the point I couldn't go as hard as I wanted. In short, I overdid it. I was teaching my body that 3/4 speed/intensity is what I wanted. Only it isn't what I want. Ever. If I'm going to work out I want to go hard. What I've told others, and what I already know is you cannot do a high intensity full body workout everyday. Our bodies need a chance to recover. That's why one of the first questions a trainer should ask is "how many days a week are you going to work out?" If the answer is 3-4 times a week, you should be doing a full body workout everytime. If you are going to work out 5-6 times a week (even I take 1 day a week off) you should have 2-3 workouts that work different muscle groups. Have an arm day, a chest/back day and a leg day. You can do some cardio every day, you can work your abs every day.
Okay, so you've been working out for awhile, you've lost some weight, you are getting in better shape but, you have hit a plateau. Now what? I was looking through a fitness magazine and saw a short article about plateauing (is that a word?) I'd give the magazine credit, but I don't remember which magazine it was. Anyhoo, the question that was asked is "are you teaching your body to adapt to going 1/2 to 3/4 speed during cardio?" Our bodies are incredible machines, our body can adapt to decreased fuel (lower caloric intake) by slowing down it's metabolism. Our bodies will adapt to an increases workload by developing the muscles that are being used the most. So, after our body adapts to our workout/diet how do we get it revved up again? A couple of things might help, first EAT! that's right eat a little more once in awhile, keep your body out of starvation mode by having a higher calorie day once a week or so. Don't go crazy and eat 3 Double Quarter Pounders, a 5 gallon bucket of fries and a giant Coke. But do take in about 50% more calories than usual. Here is the disclaimer to that plan, if you have been struggling with your diet, are already eating more than is ideal for your goals, you don't need a high calorie day. This plan is only for those of you that are very diligent with your food intake. 2nd, change your workout. Take a week (or 2) and do completely different types of workouts. More weight fewer reps, less weight more reps, dumbbells instead of machines (or vice versa) if you are working out 5-6 times a week, make every other day abs and cardio only. If you are working out 3-4 times a week work a specific muscle group each day instead of a full body workout. Break up your cardio. Instead of 1 15:00 cardio session do 7 2:00 high intensity sets whether you are getting your cardio on a treadmill, an elliptical a bike or whatever. I've started partnering my cardio with my abs. For example, 3:00 as hard as I can go on the elliptical, then 100 crunches, 2:00 on the elliptical then 50 crunches with butterflies and so on until I get in my 15 to 17 minutes. This setup does 2 things for me, I don't get as bored doing my cardio and I work harder on the elliptical because I know it's only 2 minutes.
The moral of todays story is, change it up to keep making progress.
Thats all for now,
I'll see you at the gym
I made it. HIT training is tough. In my case it was made a little tougher by a creaky knee (more on that later) So, what did I learn? I learned that by the end it was more of a MIT (medium intensity training) circuit. I did the same thing that many others have done, I just got through it. The workout beat me up to the point I couldn't go as hard as I wanted. In short, I overdid it. I was teaching my body that 3/4 speed/intensity is what I wanted. Only it isn't what I want. Ever. If I'm going to work out I want to go hard. What I've told others, and what I already know is you cannot do a high intensity full body workout everyday. Our bodies need a chance to recover. That's why one of the first questions a trainer should ask is "how many days a week are you going to work out?" If the answer is 3-4 times a week, you should be doing a full body workout everytime. If you are going to work out 5-6 times a week (even I take 1 day a week off) you should have 2-3 workouts that work different muscle groups. Have an arm day, a chest/back day and a leg day. You can do some cardio every day, you can work your abs every day.
Okay, so you've been working out for awhile, you've lost some weight, you are getting in better shape but, you have hit a plateau. Now what? I was looking through a fitness magazine and saw a short article about plateauing (is that a word?) I'd give the magazine credit, but I don't remember which magazine it was. Anyhoo, the question that was asked is "are you teaching your body to adapt to going 1/2 to 3/4 speed during cardio?" Our bodies are incredible machines, our body can adapt to decreased fuel (lower caloric intake) by slowing down it's metabolism. Our bodies will adapt to an increases workload by developing the muscles that are being used the most. So, after our body adapts to our workout/diet how do we get it revved up again? A couple of things might help, first EAT! that's right eat a little more once in awhile, keep your body out of starvation mode by having a higher calorie day once a week or so. Don't go crazy and eat 3 Double Quarter Pounders, a 5 gallon bucket of fries and a giant Coke. But do take in about 50% more calories than usual. Here is the disclaimer to that plan, if you have been struggling with your diet, are already eating more than is ideal for your goals, you don't need a high calorie day. This plan is only for those of you that are very diligent with your food intake. 2nd, change your workout. Take a week (or 2) and do completely different types of workouts. More weight fewer reps, less weight more reps, dumbbells instead of machines (or vice versa) if you are working out 5-6 times a week, make every other day abs and cardio only. If you are working out 3-4 times a week work a specific muscle group each day instead of a full body workout. Break up your cardio. Instead of 1 15:00 cardio session do 7 2:00 high intensity sets whether you are getting your cardio on a treadmill, an elliptical a bike or whatever. I've started partnering my cardio with my abs. For example, 3:00 as hard as I can go on the elliptical, then 100 crunches, 2:00 on the elliptical then 50 crunches with butterflies and so on until I get in my 15 to 17 minutes. This setup does 2 things for me, I don't get as bored doing my cardio and I work harder on the elliptical because I know it's only 2 minutes.
The moral of todays story is, change it up to keep making progress.
Thats all for now,
I'll see you at the gym
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