how long does it take?

C

clareMc

Cathlete
Apologies, in advance, for long windedness...

I'm 36, a grad student, coming back to exercise after 8 years of sporadic attempts to exercise regularly but unable to fit it all in with 2 kids, teaching and dong my PhD. I suffer from PMDD and it interferes with my normal life so my doctor put me on antedepressants but I had enough of those, hate putting weird stuff in my body and thought it was about time I committed to fitness for good, for myself and for my daughters who need good role models in all aspects of life. So I have chosen regular exercise as my preferred treatment for life.

I started 6 weeks ago -- from not having exercised since the previous August,when I was happily doing Powermax, Step Works and Step Fit as my regulars until the academic year began again and I had to stop. I started off being able to complete Step Heat, if very winded and now I am right back at my Powermax level. But, that was last week. I feel like I have hit a wall. This week I can barely drag myself around. My legs are tight and feel like lead and I made the mistake of trying Interval Max, even though I know it is a toughie and, like Kimba from a question posed earlier, it intimidates me. I had to modify like crazy and when Cathe talks to the screen and tells us how fabulous we are just for being there, I burst into tears because it all felt so terrible. Pathetic!

Questions:
--Is this normal? Am I getting old? Am I doing something wrong?
--How long does it take to build a truly advanced base line of fitness so that a day of tiredness is just a blip? (I work out for an hour-ish about 5 times per week, mixing cardio activities --Cardio kicks, Step Fit, Powermax, Voight and Reebok interval training-- and have just started introducing weight training to build muscle and protect from osteoporosis.)
--Am I pushing it too hard too fast?
--Is it also possible that pre-menstrual symptoms can have such a profound effect upon a person's energy level? Does anyone else have weeks like this, related to their menstrual cycle? Help!
--Strategies for boosting energy levels?


All advice welcome and thanks for listening

Clare
 
Could you share your eating habits and whether you take vitamins?
 
I'd be curious to hear about your sugar intake. I was horribly sluggish and unmotivated until I forced myself to eliminate sugar from my diet. It made all the difference in the world. That was a year ago. I'm 42 now and can pound out Interval Max 3 times a week if I want to.

Of course, to be fair, I don't have any kids. I'm sure that's a factor in your situation.
 
Hi Clare,
I'm sorry to hear that you haven't been feeling up to par this week. I just wanted to share my experience with you. I have been doing Cathe for about 6 months now (but worked out regularly prior to that) and have been feeling that I built up a good solid base for my cardio activities. I was just getting to the point where I felt invincible! But not long ago my symptoms were almost exactly as you describe above... I could barely drag myself to the tv to work out, let alone finish one of those tough videos that I had recently "conquered". I decided to take a rest and took 5 days off from working out. I feel much better this week and have been performing much better. Also, 2 days into my rest, my period happened along it's merry way - surprise! I figure it was either PMS symtoms affecting me (they vary quite a bit by month)or I had pushed myself way too hard the week before with 5 consecutive days of really high intensity workouts for 50 - 60 minutes (with Power Hour thrown in there somewhere).

Of course your diet probably plays a big role in this, but just keep in mind that your body will fight back if it feels you have been to hard on it. Anyway, I hope you get to feeling better soon!
 
Just a few thoughts . . .

Yes, it is possible that PMS has an effect over your energy level; I'm in the throes of that right now. That doesn't mean I won't do my complete workout, but it does mean I'll feel a little more leaden for longer into the workout;

You didn't mention what kind of weight training you've introduced, nor how much, but I think if you really focus on building leg strength and core and upper body strength, devoting as much time to that as you do your cardio work, your energy level will upkick bigtime and sustain itself for longer periods of time. Invest in some of Cathe's total body (MIS, Power Hour) and split set (Pure Strength series, Slow and Heavy Series) strengthening workouts and put those in equal priority to your cardio work. Remember: without strong muscles your exercise effectiveness will be very limited.

Give it a good, solid CONSISTENT six months and check how you feel then. If you're still hitting some significant energy walls there might be some other factors working here. also, of course eat clean and eat enough good food to provide calories and nutrients!

And remember: fitness cannot be stored. But it can be reclaimed.

Welcome back!

Annette
 
I agree with Annette.

I just read an article about the importance of variety, intensity and consistancy in an exercise program. Consistancy has always been problematic for me. The fact that I have depressive tendancies makes it that much more difficult. But don't give up hope because if you get yourself focused and stick with a plan, the depression is managable and life gets pretty good!

When I first realized I was depressed I felt so guilty and worthless. I used Paxil initially and it was very helpful but I did not like the side effects so I decided exercise and a clean diet was the way for me. I have found a rhythym and it is working fine for me now.

You sound very stressed out and you need to regain your equilibrium and start out making a few small changes. Your life sounds so busy and that makes it more difficult still but the thing about stress is it is neither good nor bad, it's how you deal with it that matters. Stress isn't going anywhere but your being stressed out is! There are so many methods to use to deal with it. Exercise, meditation, anything you enjoy that quiets you down. Just start slowly and know that there are a lot of people rooting for you, and knowing you can handle all of this and feel strong, healthy and calm. Just start slowly, focus on a few goals and do it for yourself because you deserve it!

Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!
 
honeybunch

since you asked...

I have been vegetarian since age of 15. I don't drink, not smoke nor do drugs. I get kids ready for school and teach at 10am so breakfast is a large milky coffee grabbed on the way into class. There's no time for anything else and I cannot sacrifice any more sleep in order to get up and eat pancakes.

I rely on the bulk of my calories after about 1pm when I get home from teaching, and I usually work out around 4-5pm, before I have to start getting dinner ready for the kids. Lunch is lentil and veg soup, or sandwiches, or several pieces of fruit, some cheese and a yogurt.

Dinner is whatever my partner and I have managed to cook for the week, either aubergine pie, lentil stew, ratatouille on spag, soup and bread, etc. We don't eat desserts, but I snack in the evening to help keep me awake while I read: cookies or chocbar, or fruit again, a yoghurt, baby carrots, cereal from the packet, etc.

I have taken calcium for several years now because you can get chewables, and I hate swallowing those mammoth sized vit pils. I try several times a year to get onto regular vitamin taking and within week, I will have forgotten to take them.... Terrible pill taker.

I can't imagine giving up chocolate....(aargh!)

Clare
 
K60:

I am impressed. how did you go about doing this? Sugar seems to be so pervasive in foodstuffs... what did you substitute it with? what kind of snacks do you enjoy?

Clare
 
Annette:

thanks for the reply and advice.

You are right: I have always neglected strength training because it doesn't give me the same stress-reduction, mood enhancing benefits of cardio. Also, I used to try and tag it onto the end of a Powermax type workout and was already too tired to do much.

Previously I relied on weights exercises bits tagged on to the end of Voight type workouts. I just bought MIS and did it for the first time last week as a workout in its own right. I can only use 8-10 lbs right now for most of it, but I know I have to take it slowly and build on it. I have a strong lower body and underdeveloped, chestless (!!!) upper body -type. I did take a day's rest after this one, butthen I felt great again. It wasn't until three-fours days later that the wall hit me.

You say, strengthen the legs, and I am sure you are right, but right now I couldn't do the opening section of MIS, my thighs hurt. The rest would be OK.

I will rest for a few days, maybe some yoga, stretching, walking only, and then, as you suggest, give MIS and Power Hour the same priority and the cardio and see how it goes.

Thank you for your advice and for listening

Clare
 
Clare,

It might be possible you are pushing too hard too fast. I'm 36 also, although no kids, and haven't exercised regularly since August. I just came back to exercising about 5 weeks ago and actually hit a wall about the 3rd week in. My body said "WHOA, slow down girl, you're pushing too fast." I took 3-4 days off and modified my schedule the next few weeks to ease back into things and I'm feeling better again.

Colleen
 
Hi Clare!

As usual on this forum, you've gotten some great advice. You sound like a lady who really goes for it when she sets her mind to it - good for you! I just had another couple of thoughts for you:

1. I am 41 and I have found as I have gotten a bit older that I can't keep up the intensity day after day - my joints and muscles just won't take it. It's a struggle for me, but if my body feels really 'off', I just make myself take an unscheduled day off when necessary. This helps me a lot to be able to 'give it my all' instead of feeling even worse after limping through a workout, when I really need rest.

2. After having major knee surgery, I started doing Pilates matwork videos, and found some great benefits from these seemingly simply, but very effective tapes - I used the Stott Pilates series, and now that my leg is stronger, I've gotten back into power/ashtanga yoga again. These forms of exercise will work your body in an entirely different way, and I have found them to be an excellent adjunct to traditional cardio/strength training, and great for my creaky joints and flexibility. The pilates method really targets core strength, and the movements are subtle. I find yoga to be both strength building and great for all over flexibility - and a great way to uncover tight areas that you would have never noticed otherwise. While you get a great workout, doing these types of workouts seem to be a rest as well, so it's a double bonus.
Something to consider.

Best wishes in reaching your fitness goals - you certainly won't go wrong working out with Cathe - she's really the best - I did Power Hour this morning and enjoyed it thoroughly. Compliments to your eating habits too - wish I could be that disciplined! I agree with what's been said about sugar - I feel so much better when cutting all that out - but it tastes so good!!!

Cheers!
Colia
 
RE: Hi Clare!

I was thinking about you as I ran this morning and I have another suggestion for you. While reading Eat,Drink and Be Healthy by Walter Willett I read that Vitamin B6 is good for the symptoms of PMS. I have never had a PMDD diagnoses but my PMS symptoms can be very severe at times. I started taking 100 mg per day and it works really well for me! The recommendation was 50 to 100 mg per day.
Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!

"Three grand essentials to happiness in this life are something to do, something to love, and something to hope for." Jose Addison
 
I'm surprised no one else mentioned this, but the practice of not eating until after noon everyday can really throw your body off balance. You're not giving it any fuel to start the day. This can play havoc with your blood sugar levels, too. If the large coffee has caffeine in it, that makes the situation worse.

There are all kinds of quick, healthy breakfast options out there. Even if you don't eat anything more than a cereal bar on the run, at least your body will have something to go on. Why don't you give it a try for a week and see if you don't feel more stable and energized throughout the day?

Angela
 
I have many thoughts....apologizing in advance for the long windedness....:)

First of all, my "cycle" wipes me out, especialyl in the first few days. Yes, I can work out but there are some days where I just cannot make it through or when I have ot take it easier. It is just expected at this point and I try to do workouts that can work around it. For example, no ab work on the first day and the day prior to, no leg work on the first day, etc. Sometimes I even jsut do light cardio instead of my usual Tuesday aerobic step class at the gym (b/c my cycle begins on Tuesday). Your body goes through a lot so dont be surprised if you are tired and achey and all arond miserable!

Second of all, you need more food girlfriend! I used to eat strictly at 9 then 2 and then 6. NO GOOD! I now eat at 9 then 12 then 3 then 6. It all blends to a 50 - 60% carb, 20% (or less) fat and 30 - 40% protein diet. Sounds very complicated but just a few minutes of planning gets it all in and I feel great when I am eating this way! A protein shake in the AM would take no more time than your coffee and would make a huge difference in your food intake and your energy level. Then, when you get home at 1, have a decent meal. At 3 have something small but "valuable" (fruit, protein shake or bar, luna bar, oatmeal) and it will fuel you through the afternoon and get you through your worout with more energy. Then there is dinner. You will feel great b.c you will be balancing yor food intake and energy level.

Third, water, water, water. If you are dehydrated, you drag!

Last, do not feel so badly about your wokrouts and give yourself some time (someone suggested a solid 6 months, I like that too) to get back. If cardio is tough, start just by walking or biking to get yourself going. Can't do it all in a day! But don't be so tough on yourself!
 
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