Before posting my workout s and how I have adapted them to fit my needs, I wanted to touch base on some things you should know before you start working out. These are things I have found to help reduce fatigue and muscle pains.
A few things to know before you attempt any workout:
· Stay hydrated!! Before during and after your workout, you need to be hydrated. This is one of the most important lessons that I had to learn the hard way. Aside from maintaining your proper body temperature, when you sweat your body releases toxins from your system and being dehydrated causes these toxins to build up which causes cramping and pain after your workout. Also remember that coffee, tea, and soda actually increase dehydration.
· Take an anti-inflammatory (such as Aleve, Tylenol, Advil) before workout to help reduce muscle and joint pain after your workout. It has also been proven that vitamin C has shown benefits in decreasing muscle aches and helping muscles to heal after a workout.
· “Brace For It”- All of those old injuries will be popping back up if you do not take measures to stabilize the area.
· Stretch/ Warm-up. You don’t jump into your car on a cold winter day, start it up and start doing 80mph without expecting trouble. The same can be said for your body. Just as important as warming up, your body also needs to cool down. Although I do my cool down as part of my routine, I also spend another 20-30 minutes resting and allowing my body to slowly cool off before heading into a warm shower to help relax my muscles.
· Learn to listen to your body. Pushing the limits is one thing and minor muscle discomfort can be expected, this is sometimes referred as DOMS (Delayed Onset Muscle Soreness). Serious pain and pain that lasts more than 24 hours is not normal and a sign that you need to change something in your routine.
· You need to rest between workouts. Your body needs to be able to recover.
· Wear breathable clothing.
· Proper nutrition is vital to maintaining your body. Your body needs to be fed properly in order to burn calories and build muscle strength. Your car doesn’t run without gas, neither does your body.
I am the last person in the world to tell anyone to listen to their doctor. According to my doctors, I should not be able to walk much less work out. My sheer stubbornness has gotten me this far and I will not be giving up anytime soon no matter what my doctors think is better for me. My doctors do not have to live inside of my body and they do not have to manage the pain, I do. That is not to say everyone should ignore their doctors. I do recommend consulting with your doctor and or a physical therapist beforehand. They can be beneficial in helping you to find the correct position and exercises to suit your needs.