Best way to improve stamina?

Craterloads

Craterloads

Craterloads

Soldato
Joined
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Started training last week, but struggling a lot!

First of all i can barely move my arms and my chest is in severe pain, muscle pain. I assume this is normal when training for the first time in years? Literally cant straighten my arms. What the best way to remedy this?

Secondly i went biking today with my brothers and nephew and i had to pretty much walk and push my bike along most of the way as my lungs felt like they were going to explode. After every 50-100m of slight uphill, just enough that you have to peddle, i was just gassing and gassing hard. Thighs lost all strength as well.

What can i do to improve my lungs, and leg strength?
 
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First off, you are enjoying something known as DOMS (delayed onset muscle soreness). It is your body's way of congratulating you on a good workout.

Secondly, sounds like you are simply unfit. Do more cycling, and you'll get better at it. :)
 
mrthingyx said:
First off, you are enjoying something known as DOMS (delayed onset muscle soreness). It is your body's way of congratulating you on a good workout.

Secondly, sounds like you are simply unfit. Do more cycling, and you'll get better at it. :)
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Im not enjoying DOMS :p Maybe an ice cold bath?

Yep i am unfit, but every 50-100m is just embarrassing :mad:
 
Just keep doing it.

Fact:
The first run I did I went as fast as I could for 1/2 mile and I couldn't get off the floor for 4 hours.
3 months later I did my first half marathon and a month later I did my first full marathon.
 
Congrats

I enjoy cycling (over running) so im going to try and do it 3 times a week. Got a beautiful park within walking distance so will try to do a few laps round it. I think its 1.3m per lap, so maybe a lap or two should do it.
 
Craterloads said:
Im not enjoying DOMS :p Maybe an ice cold bath?

Yep i am unfit, but every 50-100m is just embarrassing :mad:
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Nothing to be ashamed of in some regards. I have good blood pressure, resting heart rate of between 60 and 70 , and can't run more than that distance.

Because I lift weights... And that's it. My older brother is a cycling demon, but can't lift 20kg in a bent over row... If you want to get better at cycling, keep at it. :)
 
Was anyone else expecting this to be a sex thread?

For your dom's proper warming up and cooling down will cut down on some soreness, however as you said it's the frist time in a long time you've doen such exercise simply overtraining or overstressing said muscle groups would be responsible

You can remedy some of this with correct stretching and mobility exercises, hit up icecolds thread for some more info on mobility
 
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Feeling a lot better today, chest and triceps are not hurting anymore 90%

Back and biceps are still a little sore/stiff.

I was thinking of having another day off today or should i do a session on shoulders.

I did: -

Chest on Thursday

Back on Saturday

Biking on Sunday


What ya think?
 
In a very cool way, DOMS disappears when you get back in the (proverbial) saddle, so get to it. :)

Practically, however, this prevents the healing process and causes additional muscle 'damage' that will - in turn - take longer to heal.

Best to give yourself another day off and pick up at the next opportunity. If you're serious about this as a long term lifestyle change, then one day off won't make any difference... perhaps to your ego, but practicall, none at all.
 
I was thinking because i was training a different part of the body aka shoulders, i wouldnt be stressing those muscles that were hurting.

But i guess with shoulders i will still be using chest muscles and triceps.
 
Craterloads said:
Back and biceps are still a little sore/stiff.
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Possibly terminology mismatch... although if you're pushing, you will get some pec engagement in there.

Either way, the important thing is keepying your effort up: what's a day missed over a lifetime of healthier living?
 
Done shoulders today, rather pathetic but it was my first time in years + only had dumbells. Will join gym at the end of month once ive built of a bit of resistance.

Shoulder Dumbbell Press: 3 x 10 / 25KG (12.5KG each side)
Front Dumbbell Raises: 3 x 10 / 12KG (6KG each side)
Lateral Dumbbell Raises : 3 x 10 / 12KG (6KG each side)

Going to do legs tommorrow, but dont have a clue what to do! never done before. Can someone recommend me up a light plan using dumbbels and ive also got a bar and a belt. Just something light to get the muscles going and that i can do at home.
 
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Only working the front of your upper body in the long term will literally rotate your shoulders inwards and leave you looking quite ridiculous to anyone who knows what they're looking at. Not to mention the vastly increased injury risk!

DB leg workout:
Reverse lunges
Step ups
Single leg db romanian deadlift

Good luck not falling over! :)
 
icecold said:
Only working the front of your upper body in the long term will literally rotate your shoulders inwards and leave you looking quite ridiculous to anyone who knows what they're looking at. Not to mention the vastly increased injury risk!

DB leg workout:
Reverse lunges
Step ups
Single leg db romanian deadlift

Good luck not falling over! :)
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Was just the first time though, so noted for next "session"

No squats for legs?
 
Craterloads said:
Was just the first time though, so noted for next "session"

No squats for legs?
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With dumbells? You could do it for the movement (I like the goblet squat as a movement, but mileage may vary), but I don't know if you'd get much "oomph" from it.

Icecold has spec'd you with rear lunges and single leg deadlifts, anyway, which will crank the muscles just as much (or twice as much, I suppose) as regular squats, anyway.

Trust icecold: get hench. Whatever that word means...
 
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