One of the limiting factors in rebuilding my body is tiredness. The pool work a couple of weeks ago combined with stresses relating to a big social event have kinda finished me off this week. Half the time I don't know if I'm actually overdoing it or not on the exercise-front. Do I need more rest perhaps ? One article I read offered this interpretation of one type of muscle fatigue: ".....I call it body shock. The body is a holistic unit and hard intense training done for long time periods has a cumulative effect. After a while a uniform sense of overall fatigue is experienced manifested by an overwhelming sensation of tiredness. This tiredness envelops the whole body. When in the throes of body shock it seems as if you are moving through water. In my experience this type of fatigue is a direct result of an accumulation of intense workouts." (Link)
At the moment, I seem to be experiencing extreme tiredness. A few times this week, including today, I've given in to the overwhelming need to sleep in the afternoon. Went to bed for an hour. Yesterday, I'd made myself stay awake through the afternoon but it was a struggle and clearly didn't help.
It's very hard to know if my body is needing recovery time and thus less muscular strain or if I should actually persevere and ignore the intense tiredness. Tuesday, I took the 'ignore' route and did 15 mins on the exercise bike combined with hip and shoulder physio exercises. The bike work felt fantastic and I was chuffed to bits to manage it. However, I was soon overcome by overwhelming tiredness and slept in the afternoon?!
I'm skipping the pool work again this week. Hoping that the break will reduce the tiredness.....we'll see.
Thursday, 18 June 2009
Wednesday, 3 June 2009
What now?
...finished the NHS course of 6 sessions of hydrotherapy. I've been advised to continue with the strengthening exercises in my local pool for another 6 months before moving on to gym work! Well, I did my first pool session today and it really wasn't very enjoyable. The water is way too cold for standing around doing exercises (I kept getting cramp in my feet) and there's no bar along the side of the pool to hook my feet under to do the 'leg press' type exercises. I tried to improvise but it didn't feel great. Plus, there are other people in the pool wanting to get around me. I stayed in for about 35 minutes, 10+ of those were spent walking backwards and forwards making use of the water resistance. The shower afterwards was cool, yucky and not much more than a trickle. All in all, I'm not sure I really want to keep it up for 6 months - might be way too depressing.
However, the upside is that it does provide strength training without the added pain and wear/tear on joints. That is a significant plus point, even if the water is chilly. At the moment, my left hip is really problematic with sharp, intense pain deep in the joint on foot strike when walking. I'm guessing it's a muscle knot/trigger point or inflamed bursa. In the water, that isn't a problem. My left shoulder/arm is worse than it's ever been and my GP is referring me to a shoulder specialist. I know the root of the problem is severe deconditioning causing instability but there might be something that can be done to alleviate any inflammation/strains caused by doing the strengthening exercises. Anyways, I digress....
This afternoon, I've felt overwhelming tired. Went to bed for an hour and actually slept. I still feel wiped out so whatever I did this morning, it worked something. Hopefully, it wasn't just the fact that I was on the brink of being 'cold' throughout the workout!
So, what next? Do I focus on the positives of water work and just grin and bear the cold, the inconvenience to other swimmers, and the yucky, rubbish showers? OR, do I find an alternative way to work out - gym ball, gym equipment, something else?? Whatever it is, it needs to be a full-body strength training programme for use with no muscles, lol.
However, the upside is that it does provide strength training without the added pain and wear/tear on joints. That is a significant plus point, even if the water is chilly. At the moment, my left hip is really problematic with sharp, intense pain deep in the joint on foot strike when walking. I'm guessing it's a muscle knot/trigger point or inflamed bursa. In the water, that isn't a problem. My left shoulder/arm is worse than it's ever been and my GP is referring me to a shoulder specialist. I know the root of the problem is severe deconditioning causing instability but there might be something that can be done to alleviate any inflammation/strains caused by doing the strengthening exercises. Anyways, I digress....
This afternoon, I've felt overwhelming tired. Went to bed for an hour and actually slept. I still feel wiped out so whatever I did this morning, it worked something. Hopefully, it wasn't just the fact that I was on the brink of being 'cold' throughout the workout!
So, what next? Do I focus on the positives of water work and just grin and bear the cold, the inconvenience to other swimmers, and the yucky, rubbish showers? OR, do I find an alternative way to work out - gym ball, gym equipment, something else?? Whatever it is, it needs to be a full-body strength training programme for use with no muscles, lol.
Tuesday, 19 May 2009
Food, food, food
I've been trying to keep my calorie intake up to at least 2000 cals per day, and, for the last week, up to 2300 cals per day. But, I'm perpetually stuffed! I am having to force myself to eat and I'm not enjoying it. My appetite and body work fantastically well at desiring and consuming only what's sufficient for my needs. I'm one of those lucky people who can eat what they like, doesn't have the urge to over eat and never really has to worry about calories. Except now....when I'm trying to 'bulk up', I'm watching every single one!
The aim is to eat around 70-100g protein per day, 250-290g carbs (of which 90g-100g sugars) and 70g fat (of which 20g saturated). Based on my age, gender, build, weight, activity level, etc, I should gain about 0.5lb in weight a week if I eat at least 2000 cals per day. I used this calculator if anyone's interested. I wish it was possible to tell the calories to go and build muscle (rather than the likely alternative of depositing the excess fuel in fat!). Ah well.
Mostly taken it easy today. Wore the ankle weights for a couple of hours and did a little bit of gardening. My lower back and left hip ache and my left shoulder is painful/achy.
The aim is to eat around 70-100g protein per day, 250-290g carbs (of which 90g-100g sugars) and 70g fat (of which 20g saturated). Based on my age, gender, build, weight, activity level, etc, I should gain about 0.5lb in weight a week if I eat at least 2000 cals per day. I used this calculator if anyone's interested. I wish it was possible to tell the calories to go and build muscle (rather than the likely alternative of depositing the excess fuel in fat!). Ah well.
Mostly taken it easy today. Wore the ankle weights for a couple of hours and did a little bit of gardening. My lower back and left hip ache and my left shoulder is painful/achy.
Saturday, 16 May 2009
Stiffness and Bicep Tendonitis
Yup, felt very stiff yesterday after the hydrotherapy, especially in my hips and legs. It was good stiffness though - that sort-after 'delayed onset muscle soreness' (DOMS) (link). I made sure I stretched out the stiff muscles and generally rested. Today, the stiffness is subsiding.
Unfortunately, my impinged left shoulder is consistently problematic. After a bit of research, one of the symptoms is definitely bicep tendonitis, specifically affecting the short head which passes along the front of the humeral head and attaches to the coracoid process on the scapula.
For more information on bicep tendonitis see: link
I guess all I can do is rest and ice it, which is thoroughly annoying since I need to strengthen various surrounding muscles in order for the impingement of the shoulder to resolve! Maybe part of the reason for the inflammation is the stretching of the tendon as the scapula is retracted during the strengthening exercises....who knows...
Unfortunately, my impinged left shoulder is consistently problematic. After a bit of research, one of the symptoms is definitely bicep tendonitis, specifically affecting the short head which passes along the front of the humeral head and attaches to the coracoid process on the scapula.
For more information on bicep tendonitis see: link
I guess all I can do is rest and ice it, which is thoroughly annoying since I need to strengthen various surrounding muscles in order for the impingement of the shoulder to resolve! Maybe part of the reason for the inflammation is the stretching of the tendon as the scapula is retracted during the strengthening exercises....who knows...
Thursday, 14 May 2009
Hydrotherapy
4th session today in the hospital hydrotherapy pool. I found it surprisingly tiring. My muscles just didn't seem to be up to the job - they felt very tired and fatigued quickly. I've aggravated the right abdominal muscle strain....again! Since the session, it's been difficult to use various big muscles without causing them to go into cramps/spasm. My hamstrings are tired...everything's tired! I'm a little concerned that my muscles really aren't refuelling properly or able to metabolise exertion properly. I think I need to monitor this to make sure it isn't getting progressively worse rather than showing the expected improvement in stamina.
Below, is a picture from the internet to give an idea of how the hydro works - we use 'woggles' (foam, roller floats) to help provide buoyancy and target particular muscle groups:
The water is very warm (34 degs?) which means that the muscles are supple and receive a good blood supply, further reducing pain and stiffness and injury.
Post Script 12 April 2013: For a detail description of the hydrotherapy routine I did, please see
Below, is a picture from the internet to give an idea of how the hydro works - we use 'woggles' (foam, roller floats) to help provide buoyancy and target particular muscle groups:
The water is very warm (34 degs?) which means that the muscles are supple and receive a good blood supply, further reducing pain and stiffness and injury.
Post Script 12 April 2013: For a detail description of the hydrotherapy routine I did, please see
Wednesday, 13 May 2009
Ankle weights
In reaction to another day nursing strains to my MCLs, painful knots/trigger points deep in my left hip, a very tired, achy lower back and a sore, strained shoulder girdle, I bought some ankle weights!
I guess I just had to do something 'constructive'. I got the smallest weight possible 1lb (just under half a kilo). The plan is to wear them around the house and perhaps on walks that I want to be more strenuous. So far, they feel just right.
Here's to more leg muscles!
I guess I just had to do something 'constructive'. I got the smallest weight possible 1lb (just under half a kilo). The plan is to wear them around the house and perhaps on walks that I want to be more strenuous. So far, they feel just right.
Here's to more leg muscles!
Impact of severe deconditioning on muscle biology
Although I've put a link up to this information elsewhere, I reckon that it's important to put this info in full view.
Taken from: WAGENMAKERSC, ANTON J. M. (1999), 'Chronic fatigue syndrome: the physiology of people on the low end of the spectrum of physical activity?' Clinical Science 97, (pp.611–613) (link)
Severe deconditioning affects the blood flow to the muscles:
"...deconditioning plays an important, and so far under-appreciated, role in the abnormal physiology that is seen in CFS patients. Saltin et al. [9] have shown that 20 days of bed rest by healthy subjects reduced cardiac output and oxygen delivery to working muscles by 15–20%. Muscle blood flow during and following exercise is also reduced in elderly subjects [10]. This has, in part, been explained by a reduced vasodilatory capacity and in part by the decreased capillarization, which again is a consequence of the reduction in physical activity and deconditioning that are seen during ageing [10]. The development of abnormal autonomic or peripheral control of muscle blood flow is not limited to CFS patients [7,11] but also occurs in healthy subjects in the adaptation period to acute and long-term deconditioning."
Severe deconditioning adversely affects the biology of muscle and its ability to metabolise exertion:
".... some, but not all, patients with CFS show a severe loss of mitochondria. Six of the patients with the lowest mitochondrial activities performed a graded incremental exercise test on a cycle ergometer and had a dramatically reduced exercise capacity (maximal work rate 60–120 W; 20–50% of the normal controls). They nevertheless achieved heart rates and blood lactate concentrations normally found with maximal exercise [12,13]. These data indicate that these patients showed a metabolic adaptation to severe deconditioning, and that the adaptation to deconditioning may be as large as, but the reverse of that reported in trained subjects [14,15]. This implies that these patients experience the stress of maximal exercise during normal daily activities (20–80 W) and this again provides a reason to avoid exercise, so that they spiral down in a vicious circle of inactivity and exercise intolerance [12].
"One of the consequences of low mitochondrial density is a reduced oxidative capacity. This again leads to a reduced rate of resynthesis of creatine phosphate following high-intensity exercise [16]."
So, reduced blood flow to muscles, loss of mitochondira and the reduction in resynthesis of creatine phosphate (which is probably a consequence of the first 2 factors) all serve to cause deconditioned muscle to be fast fatiguing (i.e. significantly reduced endurance capacity) and slow recovering (i.e. requiring significantly longer to refuel and repair).
For further contextual information about creatine phosphate and its role in the biology of muscle fuelling and refuelling see: Link
Taken from: WAGENMAKERSC, ANTON J. M. (1999), 'Chronic fatigue syndrome: the physiology of people on the low end of the spectrum of physical activity?' Clinical Science 97, (pp.611–613) (link)
Severe deconditioning affects the blood flow to the muscles:
"...deconditioning plays an important, and so far under-appreciated, role in the abnormal physiology that is seen in CFS patients. Saltin et al. [9] have shown that 20 days of bed rest by healthy subjects reduced cardiac output and oxygen delivery to working muscles by 15–20%. Muscle blood flow during and following exercise is also reduced in elderly subjects [10]. This has, in part, been explained by a reduced vasodilatory capacity and in part by the decreased capillarization, which again is a consequence of the reduction in physical activity and deconditioning that are seen during ageing [10]. The development of abnormal autonomic or peripheral control of muscle blood flow is not limited to CFS patients [7,11] but also occurs in healthy subjects in the adaptation period to acute and long-term deconditioning."
Severe deconditioning adversely affects the biology of muscle and its ability to metabolise exertion:
".... some, but not all, patients with CFS show a severe loss of mitochondria. Six of the patients with the lowest mitochondrial activities performed a graded incremental exercise test on a cycle ergometer and had a dramatically reduced exercise capacity (maximal work rate 60–120 W; 20–50% of the normal controls). They nevertheless achieved heart rates and blood lactate concentrations normally found with maximal exercise [12,13]. These data indicate that these patients showed a metabolic adaptation to severe deconditioning, and that the adaptation to deconditioning may be as large as, but the reverse of that reported in trained subjects [14,15]. This implies that these patients experience the stress of maximal exercise during normal daily activities (20–80 W) and this again provides a reason to avoid exercise, so that they spiral down in a vicious circle of inactivity and exercise intolerance [12].
"One of the consequences of low mitochondrial density is a reduced oxidative capacity. This again leads to a reduced rate of resynthesis of creatine phosphate following high-intensity exercise [16]."
So, reduced blood flow to muscles, loss of mitochondira and the reduction in resynthesis of creatine phosphate (which is probably a consequence of the first 2 factors) all serve to cause deconditioned muscle to be fast fatiguing (i.e. significantly reduced endurance capacity) and slow recovering (i.e. requiring significantly longer to refuel and repair).
For further contextual information about creatine phosphate and its role in the biology of muscle fuelling and refuelling see: Link
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