Beginner.

[photogirl67]

that is normal! I am often sore after a work out for a couple days. That's why you alternate weight training every other day, with cardio. Your muscles need time to rebuild. If you want that to happen faster - get some Sport caps from Sunrider and take 3 a day. I definitely find I recover faster when I'm taking them.

notice what parts are sore, and work different parts the next day. Don't overdo one muscle group. Sometimes I have 3 different gym work outs that I rotate doing once each per week. First one might be shoulders and legs. Next might be back and triceps. The biceps and chest. I do abs almost every day at the gym. Abs and obliques. If you do not know all those muscles by name - try doing some research on them to get to know how your body works at bit better.

I do this one class at my gym sometimes and just before xmas I did it and completely overdid it. I could barely lift my leg to put on my shoes and sitting down to pee was a challenge. I did so many lunges and squats with a weight on my shoulders I couldn't move properly for days. I ask Rob to carry me from the car - he refused, as I did the deed myself now I had to live with it. But I actually LOVE that feeling cause I know I've pushed myself just a little (or maybe a lot in this case) past my comfort zone. It is there that you will make gains. That is true of life in general too - but particularly so for working out.

[Rob]

before you invest in sport caps, increase your NuPlus to 3 packages a day.

Sport caps are fine, but for your goals right now, getting up to a regular 3 NuPlus a day is a much better place to spend your money

PS: you'll learn to love the exercise pain. Seems odd now, but you will come to love it.

[onesmartcookie]

I'm at Nuplus 2 x a day. I've upped it to three since I've been sick. (the last two days)

[Rob]

So, are you adapting to your soreness? or has it stopped you?

I trained my legs way too hard tonight at the gym and I'm having trouble walking and bending over. Ask Darlene, I'm oooo'ing and owwww'ing with every move. Walking up the stairs from the garage and from the basement are a bit of a bitch.

However, I know that I have 2 days to recover before I train again, so I'm expecting them to heal and become stronger. More muscle means more opportunity to burn calories.

incidentally, did you know that your body burns calories during the healing process? When you workout, the healing process is very metabolically active. While you heal, you drop weight.

[onesmartcookie]

The soreness subsided and is now replaced with muscle pain from this flu/cold. I'm starting to feel somewhat better so I will start up again once I can stop coughing.

As you say, "Trying to keep my lungs inside my body"

[silvister]

i think you have to look for yoga , this is very helpful for those who don't attempt hard exercise, after joining yoga you feel better, because it helpful for both fat lose or for fitness point of view. i given suggestion you should try this.

[onesmartcookie]

The month is almost over and this month I started exercising. I joined Spa Lady and my plan is to go three times a week. I've been doing cardio, circuit and machines to work on abs, stomach, and core. Over the last ten days, my husband has noticed that I have bruises on my legs, hips, buttocks and stomach. Last night, we counted EIGHT. Now, I do bruise but usually from bumping myself. But where the bruises are, I don't recall hitting or bumping into something. Is the equipment causing this or is it the tearing of muscles that is causing bruising under the surface of my skin? I've not heard of this. Should I be concerned?

Could it be a B12 deficiency? I've been feeling sluggish this week and quite tired as well. The exercising this week has given me an energy spurt but it has faded quickly after which it didn't do the first few weeks. This does not discourage me but I am wondering why it is happening. Anyone else experience this?

[photogirl67]

hmm, that does sound odd. Have you mentioned it to your trainer at the gym? She what she thinks.

Is the equipment rubbing in those places when you use it?

as for B12 deficiency, that's unlikely. This is what it says about that subject on the Mayo Clinic web site:

Vitamin B12 deficiency
Studies have shown that a deficiency of vitamin B12 can lead to abnormal neurologic and psychiatric symptoms. These symptoms may include: ataxia (shaky movements and unsteady gait), muscle weakness, spasticity, incontinence, hypotension (low blood pressure), vision problems, dementia, psychoses, and mood disturbances. Researchers report that these symptoms may occur when vitamin B12 levels are just slightly lower than normal and are considerably above the levels normally associated with anemia. People at risk for vitamin B12 deficiency include strict vegetarians, elderly people, and people with increased vitamin B12 requirements associated with pregnancy, thyrotoxicosis, hemolytic anemia, hemorrhage, malignancy, liver or kidney disease. Administering vitamin B12 orally, intramuscularly, or intranasally is effective for preventing and treating dietary vitamin B12 deficiency.

So unless you aren't eating any meat and haven't for some time - that's doubtful. When I was low in B12 I hadn't eaten meat or eggs or dairy in 6 months.

Read this on bruising and see your doctor if you have any of the high risk things mentioned:

http://www.mayoclinic.com/health/easy-bruising/HQ00355

are you taking any medications like the ones listed? using a lot of aspirin or pain killers?

so besides the bruises - have you seen any results? on the scale or tape measure?

[soNOOBrunner]

hi... i'm using the nike+ ipod kit... it is attached to my ipod nano and records my walks and runs... it's really helpful, coz I can track down how much i ran... you can join challenges via the nike plus website... it's a good buy for $20+... although the ipod cost a lot more... if you have an ipod nano... you may want to give this a shot... http://nikeplus.nike.com/nikeplus/

i'm currently doing a 12 week run/walk program... I just finished the 1st week.. but things are looking good coz it's an easy program for beginners like me....