Day 93 – Workouts a la carte

3 04 2010

Home from the mountains today, I wanted to nap, but needed to exercise. I tried the only Exhale Core Fusion DVD I haven’t done yet — Body Sculpt. 10 minutes each of upper body with hand weights, then abs and, finally, very relaxing leg stretching.

“These are probably the most difficult ab exercises you will ever do,” said Exhale Fred as he told me to put my legs on the wall and hold the top of the crunch — pretty much forever!

In spite of some trembling core muscles, I am liking the Exhale Core Fusion series, because you can put together multiple 10-minute workouts specifically for body parts that need work on any given day — and to fit the time you have. With 30 minutes ’til the dinner oven timer rang, I skipped the thighs and glutes today knowing my legs were tired from skiing and that I needed to save those muscles for tomorrow’s long run.

A warm Easter Sunday in the forecast seems like a great day to get back into my sneaks for 9 miles — fueled by the Cadbury cream eggs we will be having in the morning: breakfast of champions!





Day 23 – Try, try and triceps again

23 01 2010

I plugged in a FIRM DVD again today -the sculpt one. My triceps are really sore today – I thought from Pilates yesterday, but wasn’t sure if it was the Pilates arm work or today’s FIRM weight exercises. I just love that these days we can type any set of words into Google and have instant answers! Wikipedia tells me triceps is Latin for “three-headed muscle” with three bands joining at your elbow. I do not remember this from the Invisible Woman I put together when I was 10.

Searching “muscle + pain + exercise” I arrived at about.com to find something with a clinical term – DOMS, or delayed onset muscle soreness which is “muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise. This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy (definition).”

Guess that’s why they call it a “good sore” even though it’s the stretching and tearing of muscle fibers that causes this pain (that just doesn’t sound good).

Maybe the good news is that my other muscles are fine today. My triceps are just catching up and have clearly been neglected. The cures/prevention ideas listed are warming-up before exercise, gentle stretching and letting muscles fully recover before working them again.

So good news to all six of my triceps – you have earned a few days off!