muscle fatigue

[aschendell]

Dear Cathe,
I do step aerobics about 5 or 6 times a week as well as an upper body muscle group (ie shoulders, etc) on those days. I also try to incorporate a day or two for lower leg work. I am finding that I am getting a lot of muscle soreness in my legs after those workouts. I did your muscle max for the first time yesterday, and I am very sore today. How do I figure out when I am crossing that training line of fatiguing my muscles to gain strength and just going too far? And when I do cross that line what should I do to help my muscles recover?
I also want to say that I think it's great that you have a line of beginner videos...we all have to start somewhere...last year at this time I disliked cardio and now I feel bad if it's not in my daily routine...And I have worked my way up to some of your more advanced videos.

Thanks
Debra

 

[Cathe Friedrich]

Hi Debra! Thank you and I am glad you are enjoying the workouts.

As for fatigue...I usually tell people that if they are asking the question "how do I know if I am overtraining", then they probably are, or at least are very close to it. Rest usually takes care of the problem followed by evaluating your fitness routine to make sure it is better balanced.

By what you are writing, I suggest that you take the next two or three days off and just let your sore muscles recover. When you begin your program again, I suggest varying your cardio activity to something other than all step aerobics. If you love step, then keep two or three non-consecutive step workouts and do another form of cardio on the other days. Also, try cutting back to working out 5 days a week and put a rest day in the middle of the week. This may give you just enough rest before your legs get too fatigued. Another thing that could help is if you don't do legs on the same day as your cardio (that is if you were even doing this).

Here is a sample week that resembles the changes I mentioned.

Take off Friday, Sat, and Sunday to recover.

Mon: 45 minutes mostly brisk walking with about 15 to 20 minutes of this time in a light jog /Back work and 5 minutes of abs

Tues: Leg workout and 5 minutes abs

Wed: Step aerobics/ Chest work and 5 minutes of abs

Thurs: OFF

Fri: Step aerobics and Shoulders

Sat: Kickmax and Biceps (Kick Max is a great leg/cardio compromise)

Sun: Non-step cardio of choice/ Triceps and 5 minutes of abs

Take Care~

 

[aschendell]

Thanks so much for your help...I'll try the suggestions you mentioned and try to mix in some other cardio instead of step. And try to take some more rest time...
Thanks again
Debra