Fitness, fitness, and more fitness!

[shineyourlight]

Were you the one who did heavy weights for women Im not saying this is a factor but it is a possibility. If you found this largely to be the reason maybe try push-ups and pull ups /push up bars. When I tried light weights 6-8 kg and had poor technique got back injuries all the time imo it's difficult to not injure you're back with right technique too. But that's just my guess.

I do not do heavy weights, so you might be thinking about a different person!

 

[shineyourlight]

What workout is injuring your back?

Is it upper back or lower back?

My lower back is injured usually.

I think when I do torso workouts, it would injure my back.

 

[Grandpa]

My lower back is injured usually.

I think when I do torso workouts, it would injure my back.

My first thought is that I wonder if you are stretching your lower back muscles too much before exercising, weakening them.

My second thought is that you could probably do with lower back focused exercises. Back extensions and reverse hyper-extensions. I wonder if maybe leg lifts would do it too.

I injured my lower back and the reverse hyper-extensions I believe were key in recovery. But I think I had some spine compression as well as muscle injury.


Also your posture may have something to do with it. Whether you have anterior or posterior tilt of your pelvis. There are exercises to correct this that you could find on the internet.

I think posture is probably the biggest one involved in injury while exercising. But I'm not an expert. Just someone who exercises and tries not to get injured. But learns the hard way...

 

[ember]

regarding injured back...I have to be careful of my lower back but I'm doing really good these days

stomach muscles are supposed to be the key to better back strength...so doing quite a bit of Pilates for corework and also warm-up...not stretching...before working out...stretching at the end of the session when muscles are 'loose' seems to work so much better I find

I find that quite a bit of advice out there has changed from when I first started working out

hope you get your back issues resolved...I've had back pain and it ain't no fun!

 

[ember]

My first thought is that I wonder if you are stretching your lower back muscles too much before exercising, weakening them.

My second thought is that you could probably do with lower back focused exercises. Back extensions and reverse hyper-extensions. I wonder if maybe leg lifts would do it too.

I injured my lower back and the reverse hyper-extensions I believe were key in recovery. But I think I had some spine compression as well as muscle injury.


Also your posture may have something to do with it. Whether you have anterior or posterior tilt of your pelvis. There are exercises to correct this that you could find on the internet.

I think posture is probably the biggest one involved in injury while exercising. But I'm not an expert. Just someone who exercises and tries not to get injured. But learns the hard way...

that's really good advice...I used to have the wrong posture for certain things and overextended my knees which led to a permanent injury on the right knee

for example, when doing squats with or without weight...keep your legs at a 90 degree angle so that your knee does not go over your toes...I used to do it all wrong.... with too much weight...but I'm good now, injury and all

 

[Rachel20]

Fitness journey began with a lot of running. Used to run 6 km a day, sometimes around the city on hard surfaces (roads and pavements).
I was very skinny and I did get extensively injured.

Then I found pilates and I love it. It has definitely improved my fitness a lot - my posture, my flexibility and my body tone with leaner muscle.

I used to get a lot of back aches at times. Once I started doing pilates -my core and back became really strong and that stopped.
I also don't get injured as often.

I like to do workout videos from Blogilates on Youtube. It's free, peppy and fun.

I've also tried out Insanity workouts.

Recently I started out on a strength training program. [I mostly workout at home. I do have a gym/treadmill at my disposal.]

So today was a superset workout that focused on legs, triceps and back. I did a 10 minute cardio session (before and after).

Each superset consisted of 2 exercises for 10 reps (I did them at weights that would bring me to failure) and the superset was done for 3 rounds, no rest in between.

Also, I kept a minimal rest time of not more than 1 minute between supersets.


1. Superset 1

dumbbell front squat
jumping lunges


2. Superset 2

dumbbell plank row
dumbbell row

3. Superset 3

Tricep dips
Tricep extension


4. Superset 4

Dumbbell deadlift
Swimmer back extension

 

[ember]

Fitness journey began with a lot of running. Used to run 6 km a day, sometimes around the city on hard surfaces (roads and pavements).
I was very skinny and I did get extensively injured.

Then I found pilates and I love it. It has definitely improved my fitness a lot - my posture, my flexibility and my body tone with leaner muscle.

I used to get a lot of back aches at times. Once I started doing pilates -my core and back became really strong and that stopped.
I also don't get injured as often.

I like to do workout videos from Blogilates on Youtube. It's free, peppy and fun.

I've also tried out Insanity workouts.

Recently I started out on a strength training program. [I mostly workout at home. I do have a gym/treadmill at my disposal.]

I hear yah!

I tried jogging years ago...on pavement...and it was...not...good...sand? maybe....I know someone who does marathons and stuff and she ended up with shin splints running on hard pavement..there's no give (as you know)

what you say about Pilates is just what I have found also

I also do cardio/strength training as well...the other day my husband asked me to hold a door up on the table saw cause he had to trim some off the bottom after putting in a new floor...I just hoisted that thing up and he looked at me funny...it was funny, cause he was not expecting that...no real heavy stuff but just a good balanced workout really is effective

 

[missy2014]

I do not do heavy weights, so you might be thinking about a different person!

My first thought was...
My second thought was..
My third thought was I Have no idea!,

 

[missy2014]

Hey I'm pleased to share I've found a way to get fit I ve liked ice hockey for a long time so I'm roller blading and ice skating about to buy ice skates ice hockey ones today in my desire to learn how to ice skate and play ice hockey with my friends well hire out the local ice rink every now and again it's not expensive so that be cool

 

[missy2014]

Thanks grandpa

 

[Hellooo]

I picked up a bottle of glucosamine today because sometimes ill walk and my knees sound like popping bubble wrap. No pain at all, but just constantly cracking. Between lifting and glucosamine we'll see if it improves.

 

[BruceWayne]

I just got back from the gym. I slept from like 9-2, so I needed something to do.

I've been dealing with a hand injury, which involved my bed somehow lol; I can't even do a normal push-up because I can't push off, so I've been doing knuckle push-ups... which I think may actually be more effective. But anyway, did a light mix of leg and arm stuff this morning. Nothing interesting.

 

[shineyourlight]

I forgot to meal prep my chicken last night -.-

*le sigh*

Oh well, doing upper body today for my workout!

 

[melita916]

i used the treadmill yesterday for the first time in months.

gah.

 

[Grandpa]

I worked out in the gym for the first time in a few months.

I usually workout down in the basement.

None of their bars had center knurling for squats. And they only had 1 squat rack. I kind of felt like I was hogging it. But nobody else seemed interested in it anyways. Good thing for me.

Their weight belts are no good, either, so I had to bring mine from home.

I guess I'm kind of spoiled never having to wait for the squat rack or look for a good bar or a good weight belt...

The rest of you must be really sad at your gyms always having to wait for the squat rack. You probably don't have a de-loading bar for your deadlifts, either. lol

 

[mailmandan]

i used the treadmill yesterday for the first time in months.

gah.

Next step.

 

[Grandpa]

Aren't those big gyms funny?


The bench, squat, deadlift, clean and jerk and overhead press are the main movements that develop strength and power. Both raw and athletic. Free weights with a barbell are the most common way to achieve these lifts.

But most women aren't really interested in any of that. They are interested in toning and cardio.

So where do most people go to the gym at? The obvious answer is - where they can gain the most strength and power.

Nope.

They go to the gym where the most pretty girls are... lol. Thank God for those pretty girls or there might not be a such thing as the gym.

 

[Grandpa]

Deadlift day was friday.

Got 455 2x.

Failed at 475. Maybe I'll get it next week.

I think if I tried for a 1RM I could get 5 plates - 495... Not sure. Maybe I'll see at the end of summer.

Getting closer to my goal of 5 plates, 4 plates, 3 plates... The only one that is lagging a little is bench. But I've got a plan for that.

 

[BruceWayne]

Got in a bit of lifting/cardio this morning. I'm going to try 1000lbs on leg press tonight. The most I've done is 850 and did 3 sets of 5 with that, so I don't think it will be a challenge. I've gotten a little bored, so I might try to set PRs in a few things for fun.

 

[Grandpa]

1000 lbs... wow.

11 plates???

Or is it some machine that you just dial in 1000lbs?