(Source: newme-newmind, via losingweight-healthy)
Anonymous: Hi! So about 2 weeks ago I got this ridiculous flu and just could not exercise for the duration of that time. I feel better now so today I finally got back into exercising and I went lightly (only 30 mins cardio) and I felt like my head was going to explode. My concern is that the work that I've been putting into getting fit for the past few weeks has just gone down the drain. I know exercising when you're sick isn't good for you, but can I do to rebuild that endurance that I seem to have lost?
This exact thing literally just happened to me. I got over my flu two days ago.
The important thing to remember is that your body needs to heal before you start putting it through the stress of exercise. Your endurance won’t get better if you work out while you’re sick, so it’s pretty counterproductive to try. Working out while sick slows your healing time, making you have to wait that much longer to get back to normal, plus it decreases your performance during the workout. Besides, feeling like your head is going to explode is NOT safe. That’s probably happening because your body’s freaking out that it’s being forced to take all the energy needed to recover and putting it into fueling exercise. It can’t afford to do that when your immune system is working overtime.
Trust me, the work you’ve put in wont go down the drain. You’ll still be able to do all the things you did before you got the flu. It will just take some adjusting for like two or three days. That’s it. Endurance and strength don’t spontaneously disappear after two weeks of inactivity. It doesn’t work that way. You might feel like you’ve lost some endurance, but really you haven’t. You’re just weaker than normal because your body is devoting all its energy into getting better. Once you get over the flu completely, you’ll see your endurance will be just fine.
Don’t worry about forcing yourself to exercise now. Wait until you’re absolutely 100%. The flu is no joke. You could wind up in the hospital if you don’t take care of yourself while you have it. I had it for a week, but I waited a week and a half until I got back in the gym and decreased my calories again. Healing is everything. It definitely takes a back seat to exercise. You’ll be fine :)
Anonymous: hello beautiful ^^ i want to ask you if i can tell you what i eat everyday and what exercises i do. So you can tell me if i'm doing it right. Of course if you don't want to just say it :) p.s. i love your blog ^^
Sure, I can give you some feedback/advice. And thank you, that’s sweet of you to say :)
I earned 881 points for my workout on Fitocracy!
Machine Bench Press +155 pts
- 30 lb x 10 reps (+31 pts)
- 30 lb x 10 reps (+31 pts)
- 30 lb x 10 reps (+31 pts)
- 30 lb x 10 reps (+31 pts)
- 30 lb x 10 reps (+31 pts)
Leg Press +150 pts
- 90 lb x 10 reps (+24 pts)
- 90 lb x 10 reps (+24 pts)
- 100 lb x 10 reps (+25 pts)
- 100 lb x 10 reps (+25 pts)
- 110 lb x 10 reps (+26 pts)
- 110 lb x 10 reps (+26 pts)
Lat Pulldown +64 pts
- 50 lb x 10 reps (+21 pts)
- 50 lb x 10 reps (+21 pts)
- 60 lb x 10 reps (+22 pts)
Seated Cable Row +84 pts
- 40 lb x 10 reps (+28 pts)
- 40 lb x 10 reps (+28 pts)
- 40 lb x 10 reps (+28 pts)
Lying Leg Curls +22 pts
- 20 lb x 10 reps (+11 pts)
- 20 lb x 10 reps (+11 pts)
Machine Bicep Curls +26 pts
- 40 lb x 10 reps (+13 pts)
- 40 lb x 10 reps (+13 pts)
Running (treadmill) +380 pts
- 0:30:00 || 2 mi || 5 mph || 180 BPM || 1 % (+380 pts)
Think you can beat me, or want to comment?
Anonymous: I'm doing the 30 day squat challenge and I don't feel it in my butt. At all. I have a bubble butt so I dont know it that changes it? I dont know. But I've made sure I'm doing it correctly and everything and I just don't feel it. I do feel it In my thighs tho. Help? Thank you!!
You might not be squatting down low enough. It’s true that squats do target your glutes but only if you do them right. Squats are hardest when your feet are closer together, so make sure they’re not too far apart. Also, if you’re doing the challenge, you might start to feel it more as the reps increase. Doing 30 body weight squats today won’t make your butt sore tomorrow. You’d have to do more like 300. So keep upping your reps and squat in front of a mirror if you need to because it helps a lot with form.
If you want to target your glutes even more, I’d suggest hip thrusts, fire hydrants, and donkey kicks. I find that, at least personally, they target those muscles better than squats.
