getting in better shape and finding a way to recover

A

avuna

0
basically i was holding up for a year in my workouts, since last time i was in terrible shape and overdid things as well as i don't like winter too much and ended up in a poor shape again during winter, but a small walk once a week (i'm overweight) to find myself recover from day to day activites, so now my pulse rate is back to 95 after 3 workouts 3 days in a row, and i as usually overdid this again(yoga seem to not even work to recover, and i overdo it cause of not able to do much without getting exhausted). this was the easy workout as well, and i don't know how i gonna put up with the workouts as of yet, but relaxing on the floor and get some movement done.
so basically what i'm asking is, what body parts do you need to get from the laying position to the seat while recover from workouts, cause the recovery period doesn't really work, with 95 pulse rate in the chair, i basically sat in the chair for 4 hours playing computer and afterwards i'm completely exhausted. where is there tools to find a workout that fits and make me able to do stuff other than working out. cause i'm a very impulsive being, and can't just lay on the coach for 4 days.

my diet has lately been barleymeals with a bit of margarin. and i was doing yoga 1 hour at a measurable rate, swimming at low heart rate for 25 + a fast 25m, then i went walking 2 miles as fast as i was able to walk, but now i need to know how many days will it take to recover, and how to recover quickly. my resting heart rate is very high(poor, and 29 ownzone) and i wonder how fast i can get it back to normal after workouts.

what's the best way to do it, if i gonna lose 60 pounds and eat right, as well as not being exhausted in between workouts, and which workout will help the most, swimming, yoga, rowing, cycling or walking, skiing flat/hill for pumping your heartrate to a good level? cause i think my muscles can cope with most of it, but not my heart, if you look at what i'm feeling like after a few days. that is being overly exhausted so i'm basically laying on coach all day.

i'm also trying to cut down on sugar, cause risk of diabetes, i need a diet as well. what resources is available to find detailed information on the best way to do it?
 
Most sensible part first. A number of sections you have put in your post imply health issues. If you have had any medical warnings not to do things I say, take note of the doctor not me, they know you, I don't.

Below could read very critically, it isn't. Millions make the mistakes you have been making, what makes you smarter than them is you have come for help. What will make you succeed where they fail is following the advice of me and others here.

Pulse rate 95, I am assuming this is resting, if so it's high and usually a sign of other issues, high blood pressure etc.
Variety of training types. I am going to assume this is a good sign of generally good mobility and no injuries I need to be aware of.
You have problems sticking to things, big issue, and one that needs to be addressed as priority 1 or 2 with patience being the other.

Specific activity(ies) to choose. Find one or some you enjoy and will be able to keep doing for at least a few months. It is infinitely more important than the perceived benefit of an individual activity in your case. Also consider that you will need to be doing these activities for long periods of time so it is all the more important that you like them.

Be realistic with time scales, don't be in too much of a hurry. You will get what you want quicker thinking long term and being realistic than trying to fix everything right now. Overload is an exercise term people confuse with excess. Overload is making your body do more than it is used to. If it is used to walking up and down stairs 5 times a day and to the shop for a paper, adding 2 trips up and down the stairs is overload. Overdoing things risks injury and means the body takes so long to recover you miss workouts and are more likely to quit or move to another activity. You should recover heart rate and normal breathing during cool down and be relaxed and settled after stretches. Aching should start the day after and not immobilise you, if you can't move you did too much and if it starts on day two, you have caused major damage to muscle tissue.

Any activity can aid fat loss if the intensity and duration are correct so that is next. Your pulse rate is high and there are formulae to work out ideal heart rate ranges etc. These are great and can be very useful, but can detract from the activities, so I tend to use another method until totally settled with the workout and able to do frequent heart rate checks safely.
Fat burns best in low intensity exercise with ample presence of oxygen, so the exercise needs to feel well within your ability, and you must breathe freely.
The exercise needs to be low intensity for what you want and allow for what appears to be a poor state of health. To counter this you will need to be doing the activities for long periods of time. This may sound dismal, but if it is something you enjoy or can do while distracted by music, TV, games etc. it will be OK.

Diet. I keep things simple so refer people to the food pyramid for the best diet solution. Eat balanced and reduce or increase everything is always the best plan, whether you want weight loss, gain or maintenance. The pyramid will often show a little cherry at the top showing the smallest part of your diet, this will be added oils and sugary foods. Basically saying eat them but as a minimal treat only.
 
thank you very much. basically i started very slow last time i strated to workout again(after 5 years of nonexistant workout), but then i got a bit stressed cause i went from 1 mile to 4 miles in one go and then i went home and row for a week and then i strated walks longer and harder for each time. so if my current level is to sit 4 hours at a computer, laying down and hurting when i wake up(stretching issues), and while i'm at computer i'm at 95 pulse rate, after a workout my resting pulse rate is 85, so i guess about 70-75 when i'm rested for real, and have a 1,5 hour walk every week earlier, but we reduced it lately so i speed it up. then i added swimming and yoga(which is hard on my body if i follow the directions, but i make my own at home instead now), so i guess i'm better off doing yoga at home, swimming at the pool for muscles, since i don' treally feel muscle weakness, just lack of energy. I can't really figure why the energy is low, but the pulse rate is too high.
 
thank you very much. basically i started very slow last time i strated to workout again(after 5 years of nonexistant workout), but then i got a bit stressed cause i went from 1 mile to 4 miles in one go. so if my current level is to sit 4 hours at a computer, laying down and hurting when i wake up(stretching issues), and while i'm at computer i'm at 95 pulse rate, after a workout my resting pulse rate is 85, so i guess about 70-75 when i'm rested for real, and have a 1,5 hour walk every week earlier, but we reduced it lately so i speed it up. then i added swimming and yoga(which is hard on my body if i follow the directions, but i make my own at home instead now), so i guess i'm better off doing yoga at home, swimming at the pool for muscles, since i don' treally feel muscle weakness, just lack of energy. I can't really figure why the energy is low, but the pulse rate is too high.

the problem last time was more of aching for months and eating pills to absorb it, and then my liver/stomach got sick, but now the muscle aches seem to be better, also swimming and yoga add to better stretches. i just can't get why the energy would be lower 2 days after a workout, have i eat too little carbs or too little proteins or is it just normal to feel little energy on high pulse rate? basically i changed my diet from sugar to no sugar, and added barley instead of eating bread to get blood sugar back to normal. also trying to eat enough proteins.

sorry doc has not really given much advices, he know i will find them heh, and i constantly ask questions when i go there.
how long will it take to be at activity 16 hours a day, if i'm currently not able to do more than 4?
i basically need to find an activity i can do without too much muscle use, without too high pulse rate doing it and i guess that's swimming at a low pulse rate, it would be better than walking uphill at higher pulse rates(too much hills here)? then i need to find a way to calculate a program, like how many resting days and such, i can do spinning as well, it doesn't really add too much to heartrate.

the worst part is the driving to the studios not the workout itself, and coping until next workout.
 
High pulse rate = weak heart muscles. Simple, scary to many, but true. The heart will only beat as often as it needs to if each beat can only push a small amount of blood due to being weak it will have to increase the number of beats.
The human body is not stupid and will know your vital heart is not as strong as ideal and to ensure your continued survival will ensure you don't put too much pressure on it. This is why you feel tired so often, if body didn't do this you wouldn't be here, so much as you may dislike it the alternative is worse.

There is some good news, and it really is good. The body is very adaptable and forgiving if given time to do so. Many of us have abused our bodies in one way of another and we have to accept this will take time to recover from, not something I find easy.
The heart is a muscle like any other, it becomes weak if neglected, and stronger if stimulated. It will respond to overload the same way as any other muscle as long as it is given recovery time and sensible load.
There are two main muscle types, slow and fast twitch, fast are for sudden bursts of energy, they do a lot but tire fast, slow twitch can withstand less stress each time but tire slower. You will be glad to know the heart is almost exclusively slow twitch, I sure am anyway. The relevance of this is to make you understand why your need to do prolonged activity at relatively low intensity to work your heart at its best.
If you are willing to look after yourself, especially your heart, and commit to it long term, your body will reward you with a stronger heart and later a lot more energy. Basically as your body starts to realise your heart can now cope it will stop the chemical release making you feel lethargic. This will not be quick as the prime purpose of your body is to survive and it won't take the brakes off until it's sure you are safe, so your heart and body will need to be well and truly able to cope before you will feel like it.

Now the bad news. This will not be quick. The heart will recover as long as there is no irreparable damage from attack injury etc. But it's kind of busy and doesn't get the rest time of more superficial muscles. This means you have to look at this as something that will take months and years not days and weeks. The body will forgive you but it takes its sweet time about it.
Your heart is delicate and critical. The strongest of hearts can stop and everyone knows what that means. You have to treat it with care and accept it telling you to slow down.
 
CrazyOldMan said:
High pulse rate = weak heart muscles. Simple, scary to many, but true. The heart will only beat as often as it needs to if each beat can only push a small amount of blood due to being weak it will have to increase the number of beats.
The human body is not stupid and will know your vital heart is not as strong as ideal and to ensure your continued survival will ensure you don't put too much pressure on it. This is why you feel tired so often, if body didn't do this you wouldn't be here, so much as you may dislike it the alternative is worse.

There is some good news, and it really is good. The body is very adaptable and forgiving if given time to do so. Many of us have abused our bodies in one way of another and we have to accept this will take time to recover from, not something I find easy.
The heart is a muscle like any other, it becomes weak if neglected, and stronger if stimulated. It will respond to overload the same way as any other muscle as long as it is given recovery time and sensible load.
There are two main muscle types, slow and fast twitch, fast are for sudden bursts of energy, they do a lot but tire fast, slow twitch can withstand less stress each time but tire slower. You will be glad to know the heart is almost exclusively slow twitch, I sure am anyway. The relevance of this is to make you understand why your need to do prolonged activity at relatively low intensity to work your heart at its best.
If you are willing to look after yourself, especially your heart, and commit to it long term, your body will reward you with a stronger heart and later a lot more energy. Basically as your body starts to realise your heart can now cope it will stop the chemical release making you feel lethargic. This will not be quick as the prime purpose of your body is to survive and it won't take the brakes off until it's sure you are safe, so your heart and body will need to be well and truly able to cope before you will feel like it.

Now the bad news. This will not be quick. The heart will recover as long as there is no irreparable damage from attack injury etc. But it's kind of busy and doesn't get the rest time of more superficial muscles. This means you have to look at this as something that will take months and years not days and weeks. The body will forgive you but it takes its sweet time about it.
Your heart is delicate and critical. The strongest of hearts can stop and everyone knows what that means. You have to treat it with care and accept it telling you to slow down.
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sounds like perfect to just do a zone 1-2 workout and take it real easy for the first weeks, but will muscle use(long term muscle use, like with swimming/rowing) increase my heart rate shape? and how hard should i go on it? when my heart rate drops back to normal, i would need to workout again. so if my vo2 calculation from the resting heart rate as well as heart rate drops to normal, it's safe to go back to workout? i was told that 4*4 is a good way to go, but won't it really stop the workouts from effecting if i can't do it for a nother week? basically what i'v ebeen doing now is to tkae a 4-5 day period break after 3 following days with workouts/one night sleep in between, i could possibly cut it down to twice a week and then a few days resting time but not sure what will be most effective. my pulse rate is getting higher in between workouts and thsi is making me burn more, but it will take some time to get back into working out if i don't rest, but i just hope the sleeping patterns and things like being on the computer will make me recover from the workouts i'm doing, instead of making me feel worse. so i will try and take it as light as possible in the following week, there's no point in going further than 140 pulse rate etc..

last year i manage drop my resting pulse rate from 70 to below 60 with excessive amounts of training 3 times a week(2-4 hours) but i also had 80-90 every time i rest after a workout, but this also made me feel pain in the joints so need to take 3 different actions pr week to get a full body workout.
i hope to be able to have the stretching ability to go skiing this year. it is possible that smoking has made me worse tho.

so the best thing to do is to add 10 % every week or so, when you feel comfortable with the current one?
 
Swimming, rowing or any other exercise that keeps your heart rate slightly elevated will help your heart build strength.

Heart rate zone will be totally personal and the best of them consider resting pulse rate into the equation not just age related max. Use heart rate as a guide but trust how you feel too. I am at virtually my age related max every day on the way to work and back and consider this normal aerobic activity. I am also insane.
I would say 140 would be something to aim for in a few months. Start low and build up. I don't know your age but I'm assuming you are around mine or maybe more. This gives you a max of around 180 with resting around 95 the 140 would be virtually halfway to your max from there. Much as I feel a hypocrite for saying this you do need to be careful.

Rest will depend on what you are doing. At first I would say light cardio activity, which you will recover from quickly and be able to do daily if you can find motivation and time to do so. If you are still wiped out the day after not too bad, it it leaves you wiped out 2 days later bring it down a notch CV is best done often and for duration, even if that is only elevating pulse by a matter of 10 or 20 bpm.
 
people are all vying to have the best, healthiest body possible. The health and fitness industries are making billions of dollars every year on herbal supplements, fitness equipment, gyms, and special diets. If you watch TV or read magazines, there is always some intriguing commercial asking for money to help you get into shape.......



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jasicajhon
 
Well taking rest in between is not good if you can not do schedule workout regular you can not achieve result. Just set the proper schedule and diet for it and according to it do as much as you can not hard workout specially at initial and raise it with time. You will definitely get perfect result.
 
jollyllp said:
people are all vying to have the best, healthiest body possible. The health and fitness industries are making billions of dollars every year on herbal supplements, fitness equipment, gyms, and special diets. If you watch TV or read magazines, there is always some intriguing commercial asking for money to help you get into shape.......



________
Click to expand...
 
Heart rate area will be completely individual and the best of them consider relaxing pulse amount into the formula not just age relevant max. Use center amount as a information but believe in how you experience too. I am at almost my age relevant max every day on the way to perform and returning and consider this regular cardio exercise action.Once you've lost weight, exercise is even more important — it's what helps keep the weight off.
 
I suggest you to consult an expert. When it comes to heart matters,you can't just simply take everybody's advice. It would be useful but nothing can beat an expert's advice.
 
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