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I was chatting with a person on the P90X thread about this. I, like many others I am guessing, love to feel sore for a day or two after a good workout. I have come to love "The Burn" because for me, its presence indicates that I really DID SOMETHING, that I really BROUGHT IT to use a Tony-ism.
Now, delayed onset muscle soreness is caused by lactic acid buildup in the muscles, right? Is it a decent indicator of workout intensity? Because to me, if I don't feel sore the next day, I feel like I must not have worked hard enough.
I am trying to build size, so if I don't feel sore I don't feel like I tore my muscle fibers up enough and therefore won't build.
Is there any truth to this, or is it just a "no-pain no-gain" no-basis-in-reality mind-game I'm playing on myself?
DOMS is caused by microtrauma. Lactic acid is the waste product of anaerobic work. If you don't work anaerobically than you won't breakdown as much muscle fiber and won't be a sore. So it's associated, but not caused, by lactic acid. Since all strenght gains are made anaerobically this process is a vital aspect of your training. However, it is only one aspect.
Lactic acid does reduce your body's capacity of endurance because its accumulation will destroy capillaries. Base aerobic work builds capillaries. This is why many people don't like to train different systems simulataniously and why periodizational training is most effective.
To answer your question, you should not always be sore after a workout. It's not an indicator of a good workout, though it will happen at times during every training cycle. In fact, if you are always sore something is wrong. Your body adapts to new routines, gets better, and you don't get sore. You usually get the most sore in an adaptive phase. During a strength (or growth) phase you will get less sore to not sore at all. This is not an indicator that you need to increase intensity. You'll still make gains along the strength curve while you aren't getting sore. In fact, this last phase, when you are pushing hard and not getting sore, are when the greatest gains are made. This is called a peak. It's what you're aiming for. Athletes train in order to peak. Howevever, it's always fleeting. Meaning that you will adapt to this stress and, eventually (weeks, not months) you will level out (plateau, in graphic lingo) and need to alter what you do or move on to train a different energy system.
So soreness is an effect of training but not something you should use as an indicator of a good workout.
Hi! I just started Slim6 and I was so sore after the second day so I did an hour of yoga on the 3rd day instead. Shouldn't I rest my muscles to grow? Will drinking whey protein as a meal replacement make me bulky? I'm female so I want long, lean muscles. I do yoga and Pilates as well.
Thanks!
Jen
PS: I also started taking Slimming Formula 1 tab/3x/day and gives me good energy without feeling hyper!
Whey protein is protein from dairy and nothing else, so consuming it won't bulk you up any more than drinking milk or yogurt will.
As explained by the article, I think pilates and yoga + Si6 is too much. Our program is the edge of overtraining. Any more is overtraining for most people.
So I'm going to start working out like a LOT for about an hour and a half 6 days a week. Will I be doing more harm than good, working my body so hard like that? Would consistency help, as in working out the same time of the day?
A lot like pilates, toning workouts, stair climbing, and possibly jogging. I don't want to divide these exercises by days either, I want to do it all in one day. I mean, will it be better for me to work out the same time of the day or does it matter?
A lot like pilates, toning workouts, stair climbing, and possibly jogging. I don't want to divide these exercises by days either, I want to do it all in one day. I mean, will it be better for me to work out the same time of the day or does it matter?
I hope someone can help me here. I am doing the slim series, and the dead lifts caused me to feel feel very sore in my lower back. (down real low at sacrum). I also felt sore in the hamstrings too, making me think that I did the exercise right. I felt like I was using good form... My question is, can my low back be sore from the general workout, or did I use poor form and hurt myself? I don't know the difference between good soreness from bad in the lower back. Any thoughts?
BTW, today is third day and the soreness is still in my back. Although it's getting better. Connie
It's probably a bit of both poor form and just normal soreness. Since it's getting better it's a good sign that you're not too bad off and probably didn't really hurt yourself. It's normal to get sore. However, if your back hurts during the exercise than I'd guess you are doing the movement wrong. It's important to lift the weight into place with your legs. Then focus on only the back muscles contracting while your spine stays straight during the movements. No swinging or bending your lower back in order to create momentum. This will, almost certainly, cause excessive back strain and lead to some type of injury.
It's possible that you have a slight chronic lower back issue that could prevent you from doing deadlifts. It's somewhat common. If the pain persists I would stop doing them. But if it's getting better, and not worse, over time than the soreness is probably natural and fine.
I started P90X the chest and back workout on Monday, and today is Wednesday. I was supposed to do the Polymetrics last night, but I have been too sore to move for the last two days. How can you do back to back workouts if you can't move the next day because of soreness??
I started P90X 5 days ago....going very well EXCEPT my hip flexors are EXTREMELY tight and sore. Anyone have suggestions for alleviating this other than stretching? Should I take a day off? I don't want to but I don't want to injure myself either. Please help!
Originally posted by MikeBr: hip flexors are EXTREMELY tight and sore. Anyone have suggestions for alleviating this other than stretching? Should I take a day off?
I think you are right on the money. Don't push too hard at the start. Learn how to do the exercises properly and at your level. Take a day off if you need to or you can try the stretch DVD. Take care stretching the affected area so as not to further aggravate your soreness.
I find the stretching Dvd is great for those days when you have overdone it the day before but you still want to fulfill your commitment to getting your best body.
I started my 2nd week of P90X on Saturday (3 days ago) I was super sore head to toe for most of the first week. I was limping down stairs and couldn't straighten out my arms. I started using an L-Glutamine supplement in my protein shakes on day 3 and kept on with the work outs. I found that I actually felt better right after each workout then the soreness would return throughout the day but with less intensity each subsequent day after my workouts. I also did extra stretching on day 7. Now, well into my second week, I have virtually NO soreness and I have DOUBLED my weight and/or reps this week!! I came to this forum because I was worried I wouldn't get results if I wasn't sore, but it seems that isn't the case. Thanks for the info!!
i also use glutamine (not to be confused with glucosamine) to help in my soreness issues. i've experimented a lot with it over the years, and the best result for me is to start taking it 4-5 days (doing a build up) before i begin a new workout regimen. this way my body has an ample supply from day 1, which is the day that generally does the most dammage, instead of trying to catch up after the fact... by then it's too late anyhow.
glutamine is cheap with no negative effects. get the powder form and throw it in your recover drinks/post-workout shakes.
I had a quick question about muscle soreness. I knew I was going to be sore - I didn't think you could move into a program like P90X and not be sore. However, my concern is that my body will not be recovered by the time I start the second week. Prior to my Day 3 workout yesterday, my triceps and arms were still sore from day 1, which affected my performance on Day 3. My legs are still sore from Plyo on day 2 and I know I'm going to be doing yoga x tonight which will play on my legs as well, reduce my performance somewhat and leave me sore for legs tomorrow on day 5. I guess all that to say - I'm assuming this is normal for everyone first week in, and I'm hoping to just grin and bear it and do my best working out sore. I'm drinking the poor man's recovery drink of applejuice and protein powder. Is there anything else (beside glutamine) I can do for recovery to not be so sore for the next workout. Water? and how much?
it's pretty normal to be sore throughout the first week, and maybe even a lot of the second. just work through it. there's no secret cure for soreness, although really stretching good before and after exercising has helped me a lot in the past.
In addition to the recovery drink, a recovery meal about 20-30 minutes after the drink might help a little.
But as adalos said, it is pretty normal. You can work through it to a degree, but if it's hampering performance, maybe just take easy during week two.
Stretching is important, but don't overdo it before a workout. A little tension in the muscle helps avoid injury. Better just to warm up. After a workout, though, the more you stretch, the better. Do 90x stretch often.
Originally posted by Fitness Advisor: DOMS is caused by microtrauma. Lactic acid is the waste product of anaerobic work. If you don't work anaerobically than you won't breakdown as much muscle fiber and won't be a sore. So it's associated, but not caused, by lactic acid. Since all strenght gains are made anaerobically this process is a vital aspect of your training. However, it is only one aspect.
Lactic acid does reduce your body's capacity of endurance because its accumulation will destroy capillaries. Base aerobic work builds capillaries. This is why many people don't like to train different systems simulataniously and why periodizational training is most effective.
To answer your question, you should not always be sore after a workout. It's not an indicator of a good workout, though it will happen at times during every training cycle. In fact, if you are always sore something is wrong. Your body adapts to new routines, gets better, and you don't get sore. You usually get the most sore in an adaptive phase. During a strength (or growth) phase you will get less sore to not sore at all. This is not an indicator that you need to increase intensity. You'll still make gains along the strength curve while you aren't getting sore. In fact, this last phase, when you are pushing hard and not getting sore, are when the greatest gains are made. This is called a peak. It's what you're aiming for. Athletes train in order to peak. Howevever, it's always fleeting. Meaning that you will adapt to this stress and, eventually (weeks, not months) you will level out (plateau, in graphic lingo) and need to alter what you do or move on to train a different energy system.
So soreness is an effect of training but not something you should use as an indicator of a good workout.
One of the best, and most enjoyable, ways to get rid of some of your built up lactic acid is to go get a massage! Yeppers! Massage Therapists are trained to work the muscles to get out all the toxins, and yucky build ups (like lactic acid) which cause adhesions, soreness, and knots in mucles. After the massage you need to drink lots of water though to help flush out what those happy little therapists just squeezed from your muscles.
Sorry, I think every one should get a massage no matter what. They just have so many health benefits. Plus I'm a massage therapist so I gotta give the plug
No but I was very tempted to move out there. They have a lot of spas and resorts out in Arizona. And my sister moved out there a few years ago so would be nice to be closer to her. I dont' know that I could take the heat (I love fall and spring ) I'm in Ohio. Not as good for massage therapy business, but definitely has season changes Hehehe some times they change every day!
I came to the boards searching for an answer and this was the closest thread I could find. My question is about muscle soreness. I've been doing BB WOs for the past 1 1/2 yrs. I WO 5-6 days per week, approx 1 hr/day. This weeks sch is as follows: sat: ran 5 miles sun: TJ CP2 and abd ripper x mon: Tone it up tues: plyo x wed: core x plan for tomorrow: biceps/shoulders
This is more or less my usual schedule, some weeks I run more, some weeks more SS rather than P90X. Today I am super sore. In fact, most days I'm sore. I know this is not the way it should be. What am I doing wrong?
About the soreness the day (or days) after a particular workout: If this is not necessarily an indication that you worked out good, what can i use to gage if I did enough, or by the same token, too much?
I am in the middle of my fourth week of the P90X program, so this is my first rest week. I am skipping the kempo routine altogether because it is too close to the Tae Bo program and I hurt my back doing that years ago. I substitute the kempo with the stretch routine or cardio.
I am following the P90X Nutrition Plan as close as I understand it (it is still a bit confusing to me). I'm at the Phase I, Level II using the portion approach and I'm about to switch to Phase II. I am not bonking out on my workouts, although I might have been close.
I am 44, 5'-10", 155 lbs., male, 33" waist, 21.3% body fat, HR at rest 59, peak during workouts around 168.
My goals (appart of completeing the program) are to gain upper body mass, reduce my waist to 32", reduce body fat to ar ound the 12% mark, and get fit all over (which I think I am achieving already). But I am never sure whether I am doing enough or too little.
But what you listed isn't the 90x program. You're doing your own thing. Do you have a history of working out, or is this new to you?
You shouldn't be sore all the time, but if you're new to this level of exercise, it could just be your adaptive phase.
But the first thing I'd advise you to do is following 90x as it's suggested. Sure, you can make little changed, like the kenpo switch out, but otherwise you might end up overtraining muscles, For example, the week you listed is pretty punishing on the legs.
I don't know what triggered this, but my lower back (towards the right) has been hurting since yesterday! it's like this sharp pain. i hoped it would be better today but i still hurts and i couldn't do my workout properly =(
I am not an expert, buti i suffer from a weak lower back. Your pain may be due to a any number of things, or combination of them. The least serios is just plain muscle soreness. Cardio, stretching and proper rest should do the trick. Maybe you over extended and so ease up a little on the stretching. The more serious problem would be a dislocated or herniated disc with the possibility of nerve pinching between your lumbar vertebrae. A doctor may be needed for this one if the pain doesn't go away on its own with lowered intensity workouts. Stretching with care (tone the intensity down) and limiting the high impact routines should alleviate the problem.
Again, consult your physician, especially if the pain persists for more than three days or if it gets worse with even mild exercise.
Good luck and never give up. You can get back on that horse again.
I am a week into the P90X program, and after the first day of the program I woke up and couldn't bend my arms and had major swelling in my elbows. I worked the elbows out and can now move them, but the swelling is still there and it has gotten worse since then. The swelling has moved up my triceps and down my forearms. I have also noticed some swelling in between my pecks. The swelling of the elbows is much worse though. I feel no pain at all. Any help, or suggestions on what this could be would be greatly appreciated.
Yeah, Im 25, 6'2", 180, and have never worked out in my life. The swelling is ridiculous. It's swelled up to where the skin around my elbow is a 1/4 - 1/2" away from the bone of my elbow.
You might have developed bursitis. Excessive stress on bursa can cause pain and swelling, bud. Bursae are small sacs that act as cushions between skin and bones, ligaments and bones, tendons and bones etc.
This happens a lot in elbows and knees. I'd recommend stopping your workout, go easy on your jonts, and checking with your doc and getting some anti inflammatory meds. Ibuprofin will work, but it only does so much. I've had to deal with this before only not as extreme as yours. Just ease up on your workouts or stop altogether and try alternatives after your joints heal up.
i find that the strain from p90x on the body and joints can at times be overwhelming. its a good idea, i believe, to take advantage of the practice of Chiropractic work. it helps to keep the joints flushed of toxins and keeps your spine limber. during my basketball playing days i would frequent one and they definately helped with keeping me going hard all the time. also try eating a banana. potassium is very good for sore muscles. it speeds up the healing and aids in lactic acid removal. but the pain is good. it tells you to take it easy on that muscle while it repairs.
The swelling went away completely. I prayed that my arm was healed, and woke up this morning and the swelling is completely gone. Thanks to everyone who gave advice and suggestions. It was greatly appreciated. God Bless you all
I have a question about general muscle recovery. This may be related to lactic acid but I'm not sure.
Basically my leg muscles don't feel "fresh" when I start my workouts. Especially my quads, which are getting a particularly good beating with P90X. I found my quads to be a weak spot for me since the wall squats and anything in the squat position is taxing for me. I'm 4 weeks in to the program, and while my leg muscles have been getting much better, they always seem to initially feel like they are going through the lactic acid type burn when I first start exercising. I'm like "Wow, I just started warming up and they already feel tired!". Then, once I'm warmed up and I get through the initial discomfort, then I'm OK. Then a day or two later, I go to work out again, and my muscles are completely healed, that lactic acid type burn is still there. Is there a such thing as what we refer to as shin splints that effects the upper legs? I ask because I started running about 3 weeks prior to doing P90X and was going about 4 miles. On certain days I would feel something very similar to what my upper legs are going through now, but in my lower legs, (outsides of my shins and below my calves mostly). Kind of an achy, burny, fatigued feeling. Not a nice, strong, refreshed, "in shape" feeling. I just expected that to happen. But not in the upper leg muscles.
Any idea on what I should do? I'm going to get a massage tomorrow. Hopefully that will release anything that has been built up in the muscles tissue.
This sounds a bit like overtraining. I would suggest to ease up slightly (not too much), find your individual balance between training and resting your "weak" spots. Pay attention to your stretching routines. Bear in mind that whatever goal you do not achive on your first 3 months of P90X, you can strive for in your second cycle, with your own personal modifications to the program. By the end of the first cycle, you will know exactly what you need to change.
I am on my second P90X cycle. I did get into similar problems to what you're describing the first time around. I modified a few things through my second cycle and I am realy seeing the results now.
Hi! I have been doing the p90x lean program for the past 30 days. I love it and am completely addicted to my workouts. Unfortunately (during the rest week of all weeks) I think I may have strained my back a little. I attempted the iso plank/chaturanga move and was proud because I held them the entire time, but, now cannot rotate my torso (kenpo punches) or bend my back (cobra) without causing more pain. The pain is mid-way up my back on either side of my spine.
I have rested my back since Saturday (5 days) and am going crazy! I was just getting the point where I wasn't only completing my workouts-I was kicking ***.
Can I still do pushups? I HAVE to work out...help!! Am I just being a baby???
I know you don't want to hear this but your body is telling you to take it easy. Get over your addicttion. Do not obsess about it, listen to your body, and slow it down. The risk of a permanent injury far outweights whatever goal you have set for yourself.
I did have a rough time halfway through the program much as you are describing, only with a different body part. I heeded the suggestion of the Staff Advisor and I got through to the other side unscathed. I had to pull back, shorten my workouts, avoid the exercises that caused me the trouble, and I overcame the whole thing.
I am now on my second round (adjusted to my personal level) and I am happy to report that I am making progress everyday. Even though I did not reach my goal the first time around, I have surpassed it this time. I feel great and any vestige of pain is now gone.
Thanks for the advice. You are right, it is not what I wanted to hear, but, I think I just needed to hear someone else say it . I would much rather rest now than deal with this for a long period of time.
Congratulations on your success so far and I wish you a happy and healthy 2009.
If it hurts, then, definitely, no push ups. Remember, though, there are always alternatives. Try 'em on your knees instead. The strain on your back should be minimized and you give it time and space to heal while keeping up with the program.
The short term of the P90X program is very attractive but in reality, this is a life-changing commitment. It is not a race or a competition. The timeframe is of less important as long as you get to your goal. If you get really hurt, it'll take you longer to get there.
Make the necessary adjustments and get back on track soon.
What do you guys mean when you say crash after a workout? Is that the muscle burn that you feel? I thought it meant a total collapse after a workout. I am away from home at a school until May, after which I am going to order TMT for me and my wife. In the mean time, I've ben running in place, doing jumping jacks, push-ups and sit-ups in my room to get prepared for it. I can say that I am sore as heck.
I can't seem to complete the first 30 days consecutively. I'm a full time worker, dad , husband, and student. For the second month in a row, I couldn't do week three of the p90x, for one reason or another. This last time was a combination of two things: 1) Some soreness / tendonitis in my right knee...probably caused by toes out over knees during sneaky lunges. Still tender up and down steps. And..
2) My sisters family was living with us for two weeks...my weekly routine was off schedule.
Having said that, I'll probably just finish out this week as if I was in week three so that I can move on. Any suggestions on where to pick up? My nutrition has been on again / off again as well.
When I do the ab ripper, specifically the scissor exercise, my lower back cracks. It also cracks when I do the V-up. I strained my back about 10 years ago...possibly a slight herniation. I doesn't give me too many problems unless I'm chasing the kids around in the yard...twisting and turning while sprinting is the culprit, I guess.
Originally posted by AL: I can't seem to complete the first 30 days consecutively. I'm a full time worker, dad , husband, and student. For the second month in a row, I couldn't do week three of the p90x, for one reason or another. This last time was a combination of two things: 1) Some soreness / tendonitis in my right knee...probably caused by toes out over knees during sneaky lunges. Still tender up and down steps. And..
2) My sisters family was living with us for two weeks...my weekly routine was off schedule.
Having said that, I'll probably just finish out this week as if I was in week three so that I can move on. Any suggestions on where to pick up? My nutrition has been on again / off again as well.
Start thinking of it as a fitness for life kind of thing instead of a 90 day rotation and I think it will work for you better. Keep working on your eating. so that is is more on again than off and just do the rotation in order. If you miss a day or two just go with whatever work out should come next. I think that will work better for you than always restarting a week or a phase or whatever.
I agree with BrookeF. While it is very attractive to experience a dramatic change in only 90 days, your lifestyle may not accommodate for it necessarily. Use the program as a guide (a very good guide at that) but remember it can't possibly fit 100% of those who use it. Make adjustments. Keep it safe too. Don't risk injury. If any of the movements suggested in the program is causing you stress beyond what you would expect, modify, modyfy, modify. Don't sacrifice your long-term goal for your short-term one.
AL: I haven't gotten a response to my nerve pain question in my upper back yet but I can offer you some guidance on lower back issues. My history is quite relevant as I have a L4-L5 fusion. The scissors was a little difficult for me the first few weeks but the V-UPS caused unbelievable pain for me and I had to stop doing that exercise. I substituted regular crunches for about 3 weeks. When I started Round 2 I thought I'd give the V-ups a try again and WALA! No more pain. My advice to you is to let the Ab-X do its job for about 3 weeks or so and give the V-ups a try again. Your stomach muscles will/should be strong enough to do them. Good luck!
I just finished week 7 of P90X Double. Weeks 5-7 were taxing, but I managed to get through them with two extra rest days in between.
However, I am disappointed on two fronts:
1. Since I am more than halfway into the program, I expect to start seeing great results. While my arms are getting more defined, I am still quite "gooey" in the chest and stomach, and definitely the obliques. I am concerned that I am doing something wrong.
2. At the end of week 7, my legs started feeling very sore for the first time since I began P90X. Not injury pain, just soreness. My inner thighs are tender all the time. I took a day off but that didn't help much. I assumed my body should be well adapted to the work-outs by now, so I can't understand why this is happening.
Remember it's supposed to be confusing. That's the basic concept of the program — muscle confusion. It does demand a lot from your body. Bear in mind, however, that your muscles grow when they rest after stimulation from proper exertion. P90X gives you a lot of the latter but does not quite tell you about resting part. Listen to your body. If you're exhausted (and you're feeding yourself right), give it a rest. It'll pay off.
Hi there, just started P90X and I am on Day 3. I have a tremendous amount of pain in my hip flexors and am not able to stand up straight without really stretching it. I attribute this to the ab ripper workout on day 1. I have not done ab ripper for day 3 yet. possibly tonight with a lot of modification on leg raises. Any suggestions. anyone else experience this pain in this location?
I'm no expert here but I would suggest to simply get in better shape before attempting ab ripper x. It's not a beginners program. And if your pain is "tremendous" go see your doctor!
Willchu: To track "progress" I use a combination of scale, % body fat (BF) caliper, measuring tape, mirror and strength gains. Since I'm losing BF over all my body the measurements tell me more than just the mirror. Calculated lean mass gain along with strength increase shows the muscle growth, even though total size may seem static.
I find that my legs are "weak" and just now, near the end of Phase 3 Classic, I'm getting over that "always a little sore" feeling. Since your soreness is somewhat sudden, look to any other changes you have done. Indeed are you getting enough protein, complex carbs, water and rest.
I've got a question about lactic acid burn that's bareable during certain types of leg work outs, and then the burn that I can't push through.
During 1on1 plyo and bun shaper, I can go deep in squats and lunges and really stay in the burny zone for a good while. But during faster paced work outs like Intervals X+ and reg. Plyo.....I'm burning from the get go.
Would it have to do with fast-twitch muscles vs. slow-twitch muscles?
I have a concern with muscle soreness and exhaustion. Not sure where to post it, but here seemed like a good place to start.
I'm doing P90X, I'm reasonably fit, have an active job where I walk a lot.
I just started my second week of 90X and found that I was only able to do exactly HALF of all the push-ups I did the first week! I felt very weak. I pushed it as much as I could and even did the last few on my knees to try to push out a few more. I just had nothing left and came up 50% short of what I did before.
Is this something normal in the second week? It seems like I should either be stronger or at least the same as the first week. I'm concerned.
I will say I was sore as hell for 3 days after day 1 so maybe I pushed it too hard. I'm concerned I'm not eating enough and running out of gas though.
One thing that is VERY different from last week is that I'm barely sore today at all - and I brought it hard yesterday!
I thought I read somewhere that the second week you usually can't do as many reps, feel weaker, etc. but I can't find it now (and maybe I was mistaken) but I'm curious why this would be the case.
Because you're working your muscles hard and constantly. As you're adapting, you might continue to break down muscle faster than you're recovering, so you're not at 100%.
So After doing pushups last week I got pain in my left side of the abdomen. I tried to sit some out this week but the pain was still there. It takes away from me doing push ups and Ab rippers X. I have noticed that if I do push up on one leg it releivs the pain.
I have a couple of questions and this seems to be the thread to place them. Getting ready to start week 6. Lovin it ..but...I seem to be having trouble in the legs and back workout. I am handling all others o.k.(pushing thru) but I seem to get oxygen starved in legs and back. about halfway thru I am sucking air hard. This doesn't happen in plyo like this or kenpo. I breath heavy but not like legs. Is this normal. I have to pause quite a bit to catch my breath. I have been focusing on my breath and nothing seems odd...but about 10 seconds after completing say dead lifts I am really sucking air. Second question...My body is TIRED. I think I am doing well with nutrition and water..but man at the end of the week I feel pretty run down. I follow recovery program and eat clean and well after workouts as well as stay hydrated. My mind is raring to go and stay on track but some nights my body just says " are you kidding" . This happans partcularly after legs and back day. Any suggestions would be helpful.
Rookie432, I feel your pain..no pun intended. Anyways, Doing the leg workout requires you to use alot of oxygen to those areas. The muscles in your legs (quads and gluts) are one of the largest muscles. I feel the same way when I do the workouts. You should probably try to do it at your own pace. Maybe not go so low in the beginning until you get use to the workouts. And remember to breathe. Sometimes I catch myself straining and holding my breath. Just a suggestion. If you feel sore, then your working those muscles right.
Actually, yes started looking closer at diet plan. Weight loss is not an issue for me. I am naturally thin. So I started my diet at phase 2 level 2 and am sticking with this thru phase 2 of p90x workout.I'm one of those guys who can eat anything and not gain weight...however this never translated to a healthy feel. I have been using th portions approach and at first found it difficult to get the proper amount of protein each day. Solved that problem with bars and shakes. Carbs may be my issue now. I'm thinking because I have a naturally high metabolism I need to up my carb intake. I tend to burn thru carbs fast. I sometimes crash and get the "shakes" and crave or need bread right away. Almost like a blood sugar drop. I have dropped all the sodas and simple sugars from my diet but may have overfocused on protiens. I am seeing great results in my physique...but seem to be crashing energywise. Is my thinking correct here?
Rookie432: I am on my second round of P90X Classic and I experience the same breathing difficulties during my resistance training days.
My intensity is generally high enough that I often find my heartrate in my anaerobic range (I often wear a pulse monitor with chest band xmtr). This goes along with the increased breathing. I often get to the point where I can't quite take a breath deep enough or fully exhale and do to what I believe are exacerbating mental cues my breathing becomes needlessly rapid and labored. It's an uncomfortable situation. I generally have to pause the DVD, calm my mind, focus on my breathing and wait for my pulse to drop some before continuing (not long, 30-60sec). I still push as far as I can though because I believe working in the anaerobic range improves my capacity and endurance.
When we work our muscles hard and legs/back are big muscle groups, those muscles require increased blood flow and correspondingly increased respiration. As I understand it, when we hit the anaerobic range out muscles generate more lactic acid and the by-products of its dissociation (water and CO2) require more of our lungs. Sometimes I force inhalation so deep I feel like I strain my lungs. Placing my arms up over my head seems to allow me to take a deeper breath.
My intensity is driven by increasing resistance while maintaining the pace set in the video. Tony says it, pause or take a break if you need to. Pausing the DVD just tells me I have room to grow and need to keep bringing it.
I hit the anaerobic range during Plyo and nibble at it during Kenpo but it just isn't the same as it is during my intense resistance training days. I can usually push through it without pausing.
Listen to your body and keep bringing it. You'll improve and get farther into each workout before experiencing problems. As far as being run-down, Denis addressed nutrition but I would suggest you also look at when you exercise daily and where you place your leg/back workout in the weekly rotation (for example, rotate your workouts so that legs/back are on Fridays or Saturadays). Its all got to fit in well with the rest of the demands on your life.
Thanks for the great info guys...Now I can stop freaking out. It's good to know it's not just me on the breathing issue. Frustrating cause I feel I could push the muscle one or two more reps but my lungs just won't let me. I totally get the mental cue forcing unnecessarily labored breathing. I find that if I don't keep a close eye on my breathing it just gets out of control. All the advice makes good sense. Glad I asked.
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Hehehe some times they change every day!