Aa
Plz i don't get my body anymore
hi there,
I workout for almost two years, first was kind of me searching the best exercises and meals for me, and applying the best i can,i focused on body weight training, but this year am into lifting and doing weight trainings, never experienced injuries, exept in the begining of the journey i used to have pelvis pains due to the fats in my hip and butt area (i guess) but it's gone now (i lost 8kg)
Anyway am also working now on my endurance, but i noticed this year, and exactly two months ago i lose balance easily ! For example when i do basic lunges or back lunges the right side of me doesn't hold it, and i tend to fall, espacially when i use dumbells which is important for me to do since i wanna do weight training, other than that i noticed that my knees get weak easily, and also when i do leg press or donkey kicks or any leg exercise i tend to get tired rapidly at rep 12 ! Where my goal is to aim 20 per set :/ i go for it but i struggle when i get to 12, i don't understand is this normal ? This didn't use to happen before, beside that i eat healthy i take vitamins sometimes calcium and magnesium vitamin D as well, i was thinking that maybe be it's in my brain .. Since sometimes i'm feeling blue i don't give it all in my workouts but this keeps repeating and even changes my mood and i get disappointed at the end of my workouts, why is it hard to be strong x) !?
Anyway have any one experienced this ? Is this normal ? Is it part if the proces.s ?!
Thank you .
I workout for almost two years, first was kind of me searching the best exercises and meals for me, and applying the best i can,i focused on body weight training, but this year am into lifting and doing weight trainings, never experienced injuries, exept in the begining of the journey i used to have pelvis pains due to the fats in my hip and butt area (i guess) but it's gone now (i lost 8kg)
Anyway am also working now on my endurance, but i noticed this year, and exactly two months ago i lose balance easily ! For example when i do basic lunges or back lunges the right side of me doesn't hold it, and i tend to fall, espacially when i use dumbells which is important for me to do since i wanna do weight training, other than that i noticed that my knees get weak easily, and also when i do leg press or donkey kicks or any leg exercise i tend to get tired rapidly at rep 12 ! Where my goal is to aim 20 per set :/ i go for it but i struggle when i get to 12, i don't understand is this normal ? This didn't use to happen before, beside that i eat healthy i take vitamins sometimes calcium and magnesium vitamin D as well, i was thinking that maybe be it's in my brain .. Since sometimes i'm feeling blue i don't give it all in my workouts but this keeps repeating and even changes my mood and i get disappointed at the end of my workouts, why is it hard to be strong x) !?
Anyway have any one experienced this ? Is this normal ? Is it part if the proces.s ?!
Thank you .
Ok i hope so, because seriously this started to put stress on me
Instead of getting strong i got weak !? I even cry sometimes after my workout
Sometimes i even wonder .. Am i eating the righ things ? Am i doing the good thing ? What if am screwing it all ?! What if my diet is the problem ? You see ? A lot of things make me wonder, not only about the pain but the progression :/
Anyway i hope as you said i'll make it happen i'll try my best to keep going :)
Instead of getting strong i got weak !? I even cry sometimes after my workout
Sometimes i even wonder .. Am i eating the righ things ? Am i doing the good thing ? What if am screwing it all ?! What if my diet is the problem ? You see ? A lot of things make me wonder, not only about the pain but the progression :/
Anyway i hope as you said i'll make it happen i'll try my best to keep going :)
It all takes a little time. But you will succeed. The question about your age was because for a child still in the growth phase weight training needs to be adjusted.
Thanks a lot
A lot to know a lot to try :)
Am 21 by the way
A lot to know a lot to try :)
Am 21 by the way
How old are you?
Some people are naturally better equipped to handle endurance exercise
To increase your stamina and endurance, you need to enlarge your lung capacity, build the muscles around your heart and strengthen the muscles used in endurance activities. The key is gradual increases in your daily physical activity. Ideally, you need no less than 150 minutes a week of vigorous exercise.
Calculate your target exercise heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
The following link will help you figure your heart rate by the Karvonen Formula.
http://www.briancalkins.com/HeartRate.htm
Target between 50 percent and 80 percent of your max heart rate during exercise. Use a heart rate monitor.
Stick to light-exertion activities if you're not accustomed to exercise. Build up to more strenuous exercises as your endurance improves.
Exercise for at least 30 minutes each day.
If you're a beginner, break the 30 minutes into 10-minute chunks. Ensure each session contains sustained exercise that increases your heart and breathing rate. Build exercise into your daily routine so that it becomes a habit.
Mix your routine up. For example, alternate your three chosen activities every two days. In the days in between, try jogging, swimming or gym sessions. A broader range of exercise works more of your body's muscles. Don't feel you have to do high-intensity activities every day; a brisk walk is fine every few days.
Test your heart rate after a month of daily exercise. Measure just after or during a session. Note any improvements.
Increase the intensity and duration of your sessions if your heart rate has improved. This is a sign that your stamina and endurance are increasing. For example, try swapping a low-intensity workout for a high-intensity one. This will keep your stamina and endurance building over time.
Before ANY routine make sure to warm up your muscles! Meaning whatever you're going to do make sure to go easy and light so you're warming the muscle's. When you're finished do the same to cool down.
Instead of short exercises every day, you might prefer a high-exertion activity over a longer period, spread three times over the week.
Include high-intensity exercises in your schedule. These help push your heart and lung capacity further.
Also if you're doing cardio and strength make sure to do the cardio last!
By doing it first then when you're doing strength you will be to tired to give it your all at lifting weights.
As for balance, exercises should be done at least two days per week. Static balance involves supporting your posture while standing still, whereas dynamic balance involves adapting to changes during movement. An effective balance routine progresses from static to dynamic moves.
You should be able to stand on one leg for at least 20 seconds without holding onto anything for static balance. If you are unable to do this, start shifting your balance in different directions with your feet in different positions to start building strength in the muscles that stabilize the body and provide balance. Increase the amount of time you hold each position until you can stand alone for 20 seconds. Once you can do this you should move on to movement exercises.
Once you are able to stand on one leg while stationary, begin to try some movement. Squat down while holding onto an object. Each time you do this exercise, reduce the amount of support you're giving yourself, until you need no additional support. You also can lean forward as you raise the unsupported leg behind you to do a one-legged deadlift. Falls are more likely to happen when in motion than when standing still, so introducing movement helps improve functional balance.
Some people are naturally better equipped to handle endurance exercise
To increase your stamina and endurance, you need to enlarge your lung capacity, build the muscles around your heart and strengthen the muscles used in endurance activities. The key is gradual increases in your daily physical activity. Ideally, you need no less than 150 minutes a week of vigorous exercise.
Calculate your target exercise heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
The following link will help you figure your heart rate by the Karvonen Formula.
http://www.briancalkins.com/HeartRate.htm
Target between 50 percent and 80 percent of your max heart rate during exercise. Use a heart rate monitor.
Stick to light-exertion activities if you're not accustomed to exercise. Build up to more strenuous exercises as your endurance improves.
Exercise for at least 30 minutes each day.
If you're a beginner, break the 30 minutes into 10-minute chunks. Ensure each session contains sustained exercise that increases your heart and breathing rate. Build exercise into your daily routine so that it becomes a habit.
Mix your routine up. For example, alternate your three chosen activities every two days. In the days in between, try jogging, swimming or gym sessions. A broader range of exercise works more of your body's muscles. Don't feel you have to do high-intensity activities every day; a brisk walk is fine every few days.
Test your heart rate after a month of daily exercise. Measure just after or during a session. Note any improvements.
Increase the intensity and duration of your sessions if your heart rate has improved. This is a sign that your stamina and endurance are increasing. For example, try swapping a low-intensity workout for a high-intensity one. This will keep your stamina and endurance building over time.
Before ANY routine make sure to warm up your muscles! Meaning whatever you're going to do make sure to go easy and light so you're warming the muscle's. When you're finished do the same to cool down.
Instead of short exercises every day, you might prefer a high-exertion activity over a longer period, spread three times over the week.
Include high-intensity exercises in your schedule. These help push your heart and lung capacity further.
Also if you're doing cardio and strength make sure to do the cardio last!
By doing it first then when you're doing strength you will be to tired to give it your all at lifting weights.
As for balance, exercises should be done at least two days per week. Static balance involves supporting your posture while standing still, whereas dynamic balance involves adapting to changes during movement. An effective balance routine progresses from static to dynamic moves.
You should be able to stand on one leg for at least 20 seconds without holding onto anything for static balance. If you are unable to do this, start shifting your balance in different directions with your feet in different positions to start building strength in the muscles that stabilize the body and provide balance. Increase the amount of time you hold each position until you can stand alone for 20 seconds. Once you can do this you should move on to movement exercises.
Once you are able to stand on one leg while stationary, begin to try some movement. Squat down while holding onto an object. Each time you do this exercise, reduce the amount of support you're giving yourself, until you need no additional support. You also can lean forward as you raise the unsupported leg behind you to do a one-legged deadlift. Falls are more likely to happen when in motion than when standing still, so introducing movement helps improve functional balance.
No am not underweight and i nourrish my body quiet well .. At least i try lol am on a calorie surplus now since i wanna gain muscle, doesn't mean i just eat too much ! But i give my body what it normally needs
My body fat percentage is 22.3%
My body fat percentage is 22.3%
Are you underweight or undernourished? Do you know your body fat percentage?
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