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Plyo-questions
Plyo-questions
p90x
12/19/12 4:32 AM
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?
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RE: Plyo-questions
12/19/12 6:45 PM as a reply to anaLinn.
anaLinn:
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?


Hi! Welcome! Congrats on starting P90X! emoticon

Your reaction is definitely not normal. I would discuss with your doctor. I would not do plyo again until talking with them. It could have something to do with sudden changes in pressure- all the jumping etc. Some people are more sensitive. I would get checked out just to be safe.

In recovery week you are allowing your muscles to repair. Then when you start the next phase it is meant to intially be harder.
I do worry when you say chest pain and then have issues with cardio. It may be nothing, but please discuss with your dr.

Happy to help with any quetsions!
Keep posted!
Christina
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RE: Plyo-questions
12/20/12 12:23 PM as a reply to CoachCBove.
Thank you!

I will do that. I've been thinking about seeing my doc for some time now but I was pushing the day.
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RE: Plyo-questions
12/20/12 1:31 PM as a reply to anaLinn.
anaLinn:
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?
anaLinn:
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?


Hi anaLinn,
There could be several possible answers to your question "So how come that after a Recovery Week I get worse rather than better?"
The purpose of recovery week is to confuse your muscles and thus the next week (post-recovery) will seem a bit harder.
What concerns me is that you stated these symptoms were normal in insanity. This really shouldn't happen and you need to dig a little deeper as to why.

Seeing your doctor is always a good idea - but there may be something simple we can help you figure out and save you the bill.
Unfortunately, you would have to give us a little more info to have any real clue.

What is your current weight and do you have any current medical conditions (DM HTN etc)

How is your Nutrition? you said "Last meal had been three hours ago and it was around 5pm (not that late imo)." Did you actually mean meal or snack? If it was a meal you are saying you ate around 2pm and I would definately tell you to check your nutrition. Nutrition is key and you should be eating 3 full meals and snacks. Skipping meals could cause problems in your workouts.

Why did you stop Insanity and Have you had any issues with other cardio exercises?

Where were you and how was the temperature in there?

Do you use any supplements &/ medications that could have played a part?

Kay
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RE: Plyo-questions
12/21/12 5:58 AM as a reply to CoachKayWolf.
CoachKayWolf:
anaLinn:
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?
anaLinn:
Hello, first post in this community, hope I'm doing this right.

I'm at the start of my third month of P90x-Classic. I did one month of Insanity before that but I decided to stop because I started to feel worse rather than better (chest pain, not sleeping from feeling tired ect).

On month #1, I did Cardio X instead of Plyo because I was literally broken from Insanity, the rest of the workouts were fine.
On month #2, I said, ok, let's try Plyo again. It was hard, the first time I couldn't finish but then I got better and better at it. It became one of my favorite workouts.
I did a Recovery week, and yesterday got back to Plyo only to stop in the middle because I was felt dizzy,had blurred/dark vision, shaky-something that had never happened to me in P90x (because that was normal in Insanity). Last meal had been three hours ago and it was around 5pm (not that late imo).

So how come that after a Recovery Week I get worse rather than better? (btw, only in Plyo, I'm getting better on all the other workouts). And what should I do to make cardio less horrible and yet be able to get better?


Hi anaLinn,
There could be several possible answers to your question "So how come that after a Recovery Week I get worse rather than better?"
The purpose of recovery week is to confuse your muscles and thus the next week (post-recovery) will seem a bit harder.
What concerns me is that you stated these symptoms were normal in insanity. This really shouldn't happen and you need to dig a little deeper as to why.

Seeing your doctor is always a good idea - but there may be something simple we can help you figure out and save you the bill.
Unfortunately, you would have to give us a little more info to have any real clue.

What is your current weight and do you have any current medical conditions (DM HTN etc)

How is your Nutrition? you said "Last meal had been three hours ago and it was around 5pm (not that late imo)." Did you actually mean meal or snack? If it was a meal you are saying you ate around 2pm and I would definately tell you to check your nutrition. Nutrition is key and you should be eating 3 full meals and snacks. Skipping meals could cause problems in your workouts.

Why did you stop Insanity and Have you had any issues with other cardio exercises?

Where were you and how was the temperature in there?

Do you use any supplements &/ medications that could have played a part?

Kay


Hi, thank you for your reply! emoticon

Well, it's a bit of a long story.
Currently,I'm 21, 5'5", 138lbs, aproxx 24% fat. I can do 10 deep normal push-ups and my max dumbbell is 15lbs.

I started at around 150lbs two years ago and before that I had done elliptical/bike sporadically over the years, but in no way was I fit or anything. My reason for starting seriously to work out was anxiety and depression disorder that seemed drug-resistant. After 6 weeks of changing to several drugs, my psychiatrist tapered them down completely and ordered me to the gym. I recall doing some general exams came out generally good: light hypotension (95mmHg),light anemia (11.8gr/dl) and normal glycemia, lipids, urine, stools, thyroid. Doctor gave me the ok to start working out at what felt good for me. I've been following Cardio Kickboxing classes and weight training and it worked. I was feeling happy for the first time in years!

In february of this year, I started to develop chest pain when doing cardio. Then I was in pain when walking slowly and it went to pain when sitting. I almost started Xanax again before my doctor asked me to do a blood test just to be sure-and guess what, I was anemic (about 8gr/dl).

As you would know, when they diagnose you with anemia, there never seem to be enough tests they can do. It was menorrhagia (duh!) and the whole issue seemed gone in July. I had no pain, asked for permission to work out again, granted, so I went back to what I had been doing before.

....So yeah, maybe it wasn't the best of ideas to get Insanity two weeks later. I had gotten some of the fat back and what can I say, I wanted a fast fix. I started crashing during week 3 (shaky, light headed, and then waking up in the middle of the night with chest pain). That scared me and I blamed it on the workout (too hard for me, I'm not ready-that sort of thing). (Room temperature was around 28-30 grades (it was summer) but I did work out with open windows and I did drink 3l of water daily. Now I work out in a room warmed at 23 grades- doesn't feel much different for me so idk)

I started P90x (Cardio X instead of Plyo) and I was fine with it. Kenpo was good too and I've been replacing Cardio X with other types of cardio dvds that I had and I'm fine even in advanced classes-then I tried Plyo again and it wasn't all that bad in the beginning.

My nutrition is mostly fine-that day I had eaten a little late but I hadn't fasted all day (I think it was something like: 7am-11am-2pm-7pm. I'm still following the diet plans I got from Insanity, eating every four hours, so my usual is 7am-10am snack-workout-snack- 1pm-4pm snack-7pm. My meals never go past 500 cal and daily never past 2000 cal.)

I sleep 9 to 10 hours, I never workout twice and I never push past 160bpm but I can't be sure of what I did during Insanity since I din't have an HRM at the time.

I-wrote too much.
Anyway, I am going to skip Plyo altogether until I figure out what is going on.
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RE: Plyo-questions
anxiety chest pain anxiety and exercise
12/21/12 3:56 PM as a reply to anaLinn.
AHHH Now we talking - great info thanks.


It really sounds like a mix of anxiety and anemia; especially considering your MD has already done a multitude of tests. If you suffer from menorrhagia then you will definately have good and bad days during exercise especially if it is causing you to be anemic. Slow it down especially during heavy menses and you may want to add some iron to your diet. The menorrhagia will cause you to go in and out of anemia so adding iron certainly would not hurt. I take liquid geritol (have since I was in my 20's) and I absolutely love the stuff - it tastes extremely nasty but made up of nothing but B vitamins and iron. Since its liquid the vit B kicks in almost immediately. I get laughed at a lot (taking old person meds) but it works !! So well in fact that I have 3 of my coworkers that tried it and now keeps a bottle in their locker for when they need a boost.

The only thing that concerns me is the chest pain. If you normally suffer from anxiety exercising will increase your HR and when it gets past 120 you could unconsciously be having anxiety which would cause chest pain. Try slowing it down if you have chest pain and see if it starts to subside (if it does just slow your pace).

Try some of the tips listed below. If you continue to have chest pains and especially if it doesn't subside with rest I would certainly see your MD about a stress test.



Here is some great info and tips concerning anxiety and exercise:

Let’s talk about exercise induced anxiety and whether or not lightheadedness and dizziness are caused by anxiety while exercising or is there something else going on?

If you know anything about anxiety disorders then you know one of the most common bits of advice given to anxiety sufferers is that they exercise. Sometimes though even something as positive and good for you as exercise can cause problems.
Let’s say you start a high impact exercise like plyo. When you are done you notice something just isn’t right. You’re out of breath, dizzy, lightheaded and the room may even be moving around just a tad. Is this anxiety or is it exercise related?

Let’s look at the connection between exercise and lightheadedness first. Can exercise cause you to feel dizzy and lightheaded? Yes it can.
You don’t have to have an anxiety disorder to feel off balance or dizzy after physically exerting yourself. The process by which this occurs is normal and not anxiety related.

The What, How, and Why
When we physically exert ourselves, a.k.a exercise, there is a lot happening in the body. First things first – your heart muscle will begin to beat faster so it can send blood to the muscles doing all the work. This in turn increases blood flow and causes your blood vessels to expand. This makes it easier for the body to send the needed blood to those hard working muscles.
When you stop exercising the blood circulation slows down because those hard working muscles are not asking for as much oxygen/energy. Although your circulation has been slowed the blood vessels in the body remain expanded and this can cause your blood pressure to fall which may cause dizziness.
Prevention
Although feeling dizzy after a good work out is not unheard of you should take steps to avoid it or at least decrease its prevalence. There are a few things you can do to lower the occurrence of dizziness after exercising.
1 Eat right and keep hydrated. When we work out we are using a great deal of energy and we need to make sure that our bodies are prepared for the job ahead.
This doesn’t mean that you have to eat a huge meal before working out but you definitely want to make sure you eat at least a small snack and drink water before and during your workout.
2 Breathe. When people workout, especially with weights, they tend to hold their breath without knowing it. This is obviously not a good idea because your body needs all the oxygen it can get. You should think of oxygen as your fuel.
How you breathe I don’t think is as important as the pace of your breathing. Whether you breathe through your nose, mouth, or both just make sure it is steady and constant. Remember the idea is to intake oxygen not to get fancy or complicated with your breathing.
3 Warm up and cooling down – DO NOT SKIP IT ! Like I mentioned before when you suddenly stop exercising your blood circulation slows down but your blood vessels are still expanded. If you take the time to warm up and cool down then you give your body a chance to ‘catch up’ with your heart rate. This will allow your body to be more in sync with your heart.
In order to warm up and cool down effectively stretch before and after your workouts. When you decide that your workout is coming to a close don’t just stop. You have to come to a gradual stop.
4. Be patient. Sometimes we don’t workout for months or even years. It is unrealistic to not exercise on a regular basis and then think that you can jump back into the saddle and workout very hard. Take your time and build up your bodies stamina. There is no need to rush because your body will do what you want it to do, but you have to give it time to build the necessary strength.
5 Remember your conditions – if you are anemic your body is already being deprived of oxygen and exercise will deplete the oxygen supply even more. So just listen to your body. If you suffer from anxiety realize that when you increase your heart rate your anxiety can kick in causing anxiety/panic attack that could cause pain and shortness of breath.
The Anxiety Connection
Now can exercise bring on an anxiety attack or startled nerves? Yes it can. This is because working out causes the body to undergo a lot of the phyiscal changes that occur during a bout of anxiety.
Profuse sweating, uncontrolled breathing, increased heart rate, dizziness, sound familiar? This is especially true if you are new to exercising vigorously. You may feel a little out of control and off balance. This can cause uneasiness and anxiety. But remember over the long term exercise is good for you!
It is normal to feel uneasy when you physically exert yourself. Your memory is tied into your phyiscal symptoms so much that the very fact that your heart rate is at 150 bpm can scare you. You may be making an unconscious connection between how you feel during or after a workout and your past experiences with anxiety – very normal.
As anxiety sufferers we are simply tuned into our bodies much more than the average person. So if anything feels off it becomes a great concern. We have to train ourselves to understand that not every bump is fatal.
Concerns
Slow Down if you need to.
Being dizzy and lightheaded after a workout is not normal. It may happen from time to time but is should not be a regular occurrence.
If you ever feel like you’re about to pass out sit down or lie down. This will balance blood flow and let your body correct itself.
Remember that if you start to feel discomfort with respect to your balance and orientation to slow down. Scale back what you are doing or cut your workout short for the day.
Be sure to avoid intense heat or cold as these weather conditions can also cause problems.
Any time you have chest pain – stop/rest a minute then continue at slower pace.
If all the above tips do not seem to help; or if you are having chest pain, dizziness, and profuse sweating at every workout ; or you are having chest pain that is not relieved by rest –
see the MD
Conclusion
Many people, even those well conditioned, can and will have problems with exercise at times.
In other words, this is all very common. If you are experiencing problems and are afraid they are stopping you from exercising go and get checked up.
Once the test are run and you are cleared you can feel confident about exercising safely. Just follow the tips laid out here and don’t be afraid to burn off your excess adrenaline.
Fear comes so easily to us but at the same time we have to find a way to accept it. Accept that you’re sometimes fearful, uneasy, and anxious. But don’t accept any limitations on where you can go or what you can do.
You must learn to swim to reach the other side of the pool !!
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RE: Plyo-questions
12/23/12 7:17 AM as a reply to anaLinn.
Today I did Kenpo X while following all of your advices, tried to focus more on the breathing and continuing the stretching and moving for about 10 min after the workout was done. I could feel dizziness trying to kick in just like always but I remembered your words and calmed down. I'm starting to think it's all in my head.
I'm not doing Plyo next week though, just to be safe.

Thank you so much for your post-I've printed it so I can read it every time I feel scared that I'm not working out enough.
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RE: Plyo-questions
12/23/12 7:43 AM as a reply to anaLinn.
Wow Thats some great advice. I'm glad I don't have those issues but made a great read. Good info. Sounds like you can really master your life if you take the small steps to eventually master the plyo wo. If you are posting here then you aren't backing down. You will do this. Way to go!
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RE: Plyo-questions
12/23/12 9:11 AM as a reply to anaLinn.
Good to hear !!!!
Take it slow but don't be afraid to try again. Keep us posted.emoticon
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RE: Plyo-questions
12/23/12 9:13 AM as a reply to yoga4myback.
You got it Yoga4myBack
Gotta learn to crawl before you learn to walk !!
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