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Squat muscles - 1/8/2016 8:36:01 AM   
WinsomeDefiance


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Last year I put almost 1,200 miles on my bike. I thought I had developed some decent muscles in my legs. Yesterday I added 9 minutes of squats to my exercise routine. Today, I can barely walk.

My question is, besides WTF! Is, for optimal strength training, do I push through the rather intense discomfort and continue with trying to do another 9 minutes of squats again today, take a day off? Reduce the amount or what?

Any strength trainers here who can advise?

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RE: Squat muscles - 1/8/2016 8:41:27 AM   
WinsomeDefiance


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I did a quick google search and found this:

I'm inclined to say no,” says Frank Claps, owner of Fitness For Any Body, a personal-training service in the Lehigh Valley area of Pennsylvania. “Your muscles and the energy systems that fuel them need time to recover.” In other words, even though individual body parts are getting rest days, the overall nervous system, which fuels training for all those bodyparts, must itself have rest days free from the demands of weight training. If the nervous system doesn’t get that rest, it will soon burn out and training will be severely impacted.

This was in answer to whether someone should do strength training everyday, while resting specific body areas after a workout for 3-4 days.

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RE: Squat muscles - 1/8/2016 10:23:06 AM   
LadyConstanze


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I'm not an expert, but just using logic, I would assume that our muscle development isn't that different from our ancestors who didn't have gyms or sports, you know going back to hunter/gatherer, they used the muscles daily just to survive, so I would say gut instinct is they're made for everyday use, gathering with a baby on your hip is possibly the equivalent to weight training?
I tend to work out every day, simply because the dogs don't give me any other choice, mainly my legs get trained but sometimes the arms too if the are trying to pull, one thing I noticed that after a day off (when I unloaded walking duties on hubby) it seems to be so much harder to start up again, also it seems to make a massive difference where I walk, along the canals where you tend to get slippery mud, it's straight, in the forest it's a lot of steep up and downs, seriously need to do more forest walks as that usually gives me sore legs

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RE: Squat muscles - 1/8/2016 10:35:43 AM   
NookieNotes


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My ex-husband was a physical trainer. He said the answer to that question depends on your answer to this question:

Are you conditioning or trying to strength train?

Because if you are trying to build muscle/create a body-builder's physique, that will happen more quickly if you take time off. Do upper body and lower body on alternate days, and abs every day.

If you are trying to condition overall, for usable strength and cardio, use it like you mean it and train every day. The growth will be slower, but it will be better "muscle memory" and conditioning for generalized tasks.

In both cases, also switch up the exercises regularly, but in the second, do it every other day (or have a set of several that you rotate through), in the first, after a few weeks to reduce muscle fatigue.

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RE: Squat muscles - 1/8/2016 10:49:08 AM   
WinsomeDefiance


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I'm conditioning! See, I didn't know the terminology. Winter, in Michgan is harder, as I'm not able to get out like I'd like. Kay and I are working out daily, doing mostly aerobics with some strength training as well. We want the slow weight loss with increased stamina and range of motion; especially for Kay who has severe limitations because of weight and torn cartilage in her knees.

I asked, because I'd push through the pain and do it every day if taking time off meant each time I do it, I have the same pain the next day! But, if taking a day off and rotating the different body parts every other day is more beneficial, then yay! No trying to push my body into more squats when right now just sitting on the toilet is problematic and I'm considering joining the pee standing up club.

< Message edited by WinsomeDefiance -- 1/8/2016 10:50:19 AM >

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RE: Squat muscles - 1/8/2016 11:52:40 AM   
WickedsDesire


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Sounds to me if you keep going your muscles will explode…Hamstring, kneecaps. Rome was not built in a day and 1200 miles you have a good foundation.

9 minutes of squats what are you using? Nothing, bar and weights dumbbell (weight)
How far are you squatting down?
You are also using a different set of muscles.

There are many variants
No bar – that would be a good place to start.
Dumb bell, not 30kg plus that’s just being silly.
No weight, hi reps many sets.
You must also stretch
Short sprints are oddly good 10 x 50-100 metres Two sets…no more. These too use a completely different set of muscles from cycling.

I don’t have a picture from when I did long jump, sprinting, cycling, martial arts. They just looked ridiculous, not usian bolt stuff, the more brutal muscle ones of other sprinters etc

If you are desperate I can upload one of kinda normal me a few cycles martial arts (before I got CFS)

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RE: Squat muscles - 1/8/2016 1:08:29 PM   
WinsomeDefiance


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First, sorry to hear you have CFS. As someone with connective tissue disease, something that presents much like CFS - I feel for you.

I decided to give it a rest. No exploding of body parts.

Kay and I toss a ball back and forth, I was catching the ball and dropping into a squat before rising and tossing the ball back.
I also use an 8 lb weight when doing squats. I do have a 5 pound bar I could use.

Your last statement is confusing. I'm going to take it as playful teasing as I can't really imagine myself seriously being desperate for a pic of you.


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RE: Squat muscles - 1/8/2016 3:25:37 PM   
LadyConstanze


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quote:

ORIGINAL: WinsomeDefiance


Your last statement is confusing. I'm going to take it as playful teasing as I can't really imagine myself seriously being desperate for a pic of you.




I think I have a girl crush on you now ;)


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RE: Squat muscles - 1/8/2016 3:51:53 PM   
DocStrange


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Squats will typically work more muscles than cycling. Cycling typical only works your muscles on the down stroke of the pedal. Unless you are hardcore and use stirrups and pull your leg on the upstroke. Squats works your muscles on both the down stroke and up stroke. Now your Hams and glutes are getting worked, not just the quads.

I will leave it to the fitness experts to answer the everyday or rest days question.

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RE: Squat muscles - 1/8/2016 4:30:27 PM   
WinsomeDefiance


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quote:

ORIGINAL: LadyConstanze


quote:

ORIGINAL: WinsomeDefiance


Your last statement is confusing. I'm going to take it as playful teasing as I can't really imagine myself seriously being desperate for a pic of you.




I think I have a girl crush on you now ;)



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RE: Squat muscles - 1/8/2016 4:36:11 PM   
WinsomeDefiance


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quote:

ORIGINAL: DocStrange

Squats will typically work more muscles than cycling. Cycling typical only works your muscles on the down stroke of the pedal. Unless you are hardcore and use stirrups and pull your leg on the upstroke.

I will leave it to the fitness experts to answer the everyday or rest days question.

NOW someone tells me! I was surprised at how sore I was today. I genuinely thought my legs were, over all, stronger.

Thank you all, for taking the time to respond.

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RE: Squat muscles - 1/8/2016 4:58:19 PM   
Kinkymidlander


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Hey. Speaking as someone who sells bikes for a living. Your muscles are built up of both fast and slow twitch fibres, which means that if you only train on one discipline then the other will always hurt.

Regardless of how many thousand miles you ride, if you suddenly ask you legs to squat a shed load of resistant weight, then they will always hurt the next day.



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RE: Squat muscles - 1/8/2016 8:09:34 PM   
WinsomeDefiance


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quote:

ORIGINAL: Kinkymidlander

Hey. Speaking as someone who sells bikes for a living. Your muscles are built up of both fast and slow twitch fibres, which means that if you only train on one discipline then the other will always hurt.

Regardless of how many thousand miles you ride, if you suddenly ask you legs to squat a shed load of resistant weight, then they will always hurt the next day.




Thank you. It was a painful lesson - and a bit of a practice in masochism haha.
I'm definitely going to study up on different disciplines. But not until I can walk comfortably again.

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RE: Squat muscles - 1/9/2016 2:53:17 AM   
NookieNotes


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One of my favorite things for muscle pain is hair of the dog. Not necessarily the SAME thing, but in the case of squats, biking (stationary), hiking, walking, rollerblading, running in place, etc.

Also, keep in mind that potassium is good for cramping. Try bananas. Also magnesium - a soak in Epson salts will feel wonderful. Drink plenty of water, that helps.

Oh, and muscles actually often hurt more on the second day after... the day you were thinking about climbing back up onto that horse. *grins*

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RE: Squat muscles - 1/9/2016 8:05:26 AM   
WinsomeDefiance


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quote:

ORIGINAL: NookieNotes

...

Oh, and muscles actually often hurt more on the second day after... the day you were thinking about climbing back up onto that horse. *grins*



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RE: Squat muscles - 1/9/2016 10:29:39 AM   
DocStrange


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quote:

ORIGINAL: WinsomeDefiance


quote:

ORIGINAL: DocStrange

Squats will typically work more muscles than cycling. Cycling typical only works your muscles on the down stroke of the pedal. Unless you are hardcore and use stirrups and pull your leg on the upstroke.

I will leave it to the fitness experts to answer the everyday or rest days question.

NOW someone tells me! I was surprised at how sore I was today. I genuinely thought my legs were, over all, stronger.

Thank you all, for taking the time to respond.

Think about it this way. Let's just say that 1 full rotation of the bike pedals equals 1 squat. Now count how many times your do a full pedal stroke in 1 mile. Now trying doing the same number of squats in 1 day.

There are some interesting physics that happens when squating versus cycling. When cycling you are typical moving your legs at a much high speed versus squats. Your bicycle wheels are acting like a large flywheel. You only need a little bit of energy to sustain your speed. In physics this is known thing, the higher your speed, the less torque to need to maintain motion when going through a gear reduction. The only time you exert full torque on the bike is when you first start from a stop. Now when squating, you are exerting full force with every squat. Now the good news is, the more squats you do, the hills when biking will become much easier :)

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RE: Squat muscles - 1/9/2016 11:56:46 AM   
Kinkymidlander


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AND you'll end up with a great set of legs and a shapely posterior!

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RE: Squat muscles - 1/9/2016 5:20:10 PM   
WinsomeDefiance


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