Which exercises are best for my abdomen?
I have knee pain with exercise, should I continue?
Can I start the program if I am pregnant?
I have heard that the lateral pulldown exercise in Stron Women Stay Young is bad for my neck. Is that true?
Is working out in the morning better for me?
My weight has plateaued, help!
Can men follow the Strong Women Program?
How do I stay motivated?
I would like my mother, 87 years old, to start the Strong Women Program – is that safe?
Is it safe to strength train with high blood pressure?
My daughter is 13 years old. Is it safe for her to follow the Strong Women Program?
How do I keep my neck and shoulder relaxed while strength training?
Is it ok to lift leg weights if you have varicose veins?
Will strength training exercises affect the jaw bone and spine density?
StrongWomen’s thoughts on aging.
What effect does menstruation have on bone density?
Can I use differnt size weights for each arm if one arm is weaker than the other?
What is the best way to strength train while traveling?
What are the best exercises for a dowager’s hump?
Is it better to wait to do strength training exercises if I am significantly overweight?
Is it ok to lift weights with carpal tunnel syndrome?
Even though I exercise, my bone density is still going down. What should I do?
What is the best treatment for shin splints?
What are some tips to prevent weight gain during the holidays?
Why do all of the Strong Women exercises begin by exhaling?
Should I reduce the amount of weight I lift as I age?
Is walking down the stairs harmful for my knees?
I am overweight and have osteopenia. Which book is best for me?
Is it safe to do sit-ups if I have osteoporosis?
I am feel extremely fatigued after exercise. What are your suggestions?
Q: I have been following the Strong Women Stay Slim exercises for three months with terrific results: increased energy, weight loss and lost inches. But I think need additional exercises for the abdomen.
- Paula
A: We’re delighted to hear that you’re getting such excellent results! Several exercises in Strong Women Stay Slim address the abs, but you’re right: most people do need more. You could add the abdominal crunches from our first book, Strong Women Stay Young or the supplemental exercises in SWSS (doing the front-leg raise with your arms across your chest gives your abdomen an even tougher workout). Also, select aerobic activities that work the abs. Good choices are rowing, stair climbing, walking, and biking. Remember that all aerobic exercise contributes to a trimmer mid-section because it helps burn the fat layer on top of the abdominal muscles.
Q: When I do the knee extension to a full stretch, even with minimal weight, my knees make the most awful noises, and also hurt (with sharp pains). If I don’t go all the way, even with slightly heavier weights, my knees are only noisy, but don’t hurt. So should I persevere with the full stretch, or would I be better off not trying to stretch completely?
- Jeffie
A: First, I want to remind you that I’m not a medical doctor. I hope you will discuss your knee symptoms with your physician and follow his or her recommendations. In the meantime, I suggest you do the exercises with reduced weight (maybe even use no weight) and through a reduced range of motion – whatever it takes for you to do the exercises without pain. Don’t worry about the noises, but do avoid pain. Then progress slowly, cautiously increasing both the range of motion and the amount of weight you’re lifting. Over time, you should be able to strengthen your legs and improve your flexibility.
Q: I have just finished reading Strong Women Stay Slim and would like to get started. But I am 32 weeks pregnant at present. Is there any way I can begin the program?
- Necia
A: Congratulations and best wishes to you and your baby! Many women are inspired to adopt healthy habits when they’re pregnant – and it’s great to make the changes permanently.
Because women’s joints loosen during pregnancy (in preparation for birth), doctors don’t recommend starting a strength training program until after the baby is born and you’ve recovered. However, mild-to-moderate aerobic exercise is fine for most moms-to-be. Assuming your doctor agrees, you could start a walking program if you aren’t already doing aerobic exercise – Strong Women Stay Slim has instructions on working your way up to 30 minutes per day. The food plan is very flexible, and can be adapted to pregnancy (and later, to breastfeeding). Ask your doctor what calorie level is appropriate for you (probably 2000 at least). Because weight loss is not advised during pregnancy, make sure the doctor understands that this book can be used to establish healthy eating and exercise habits and that it’s not just for weight loss.
Once you’ve had the baby, you can think about beginning strength training. A good time to ask your doctor if you’re ready to get started is at your post-partum checkup. It’s wise to progress more slowly than the general recommendations in the book – increase the weights only every second or third week, and pay particular attention to how you feel.
Q: Are you still recommending the lateral pulldown with the bar behind the neck (from the gym chapter of Strong Women Stay Young)? Someone warned me that doing them in that manner was bad for the neck.
- Melinda
A: More and more trainers and fitness centers are encouraging their clients to do the lateral pulldown by pulling the bar in front of their body instead of behind the head. This is a cautious way to do this exercise, and it’s especially useful for people who might be prone to neck, shoulder and upper back problems. I’ve used both variations of the move with my research volunteers, and we’ve never had any problem either way. You can discuss the question with a trainer at your gym. Regardless which way you do the move, please observe this important caution: Always check the cables before you begin. If they are frayed, call the problem to the attention of an attendant and don’t use the machine.
Q: I have read several contradictory articles about whether morning exercising is more beneficial with weight loss. I have a terrible time working out in the morning (just not a morning person) and have been devoted to exercising around 7:30 p.m. Am I missing out on a fat-burning opportunity?
- Christine
A: Many experts advocate morning exercise – but the issue seems to be mainly one of motivation. There is research that suggests people who exercise in the morning tend to be more reliable about it. Another concern is that people who exercise in the evening may get revved up and have a hard time sleeping. But if you’re exercising faithfully at 7:30 p.m., and you’re not having trouble sleeping – and if you’re certain that morning exercise would be less pleasant for you – then it sounds like you’re doing the right thing by working out in the evening. Don’t worry about it!
Q: I’ve been following the Strong Women Stay Slim program for several months, and was losing weight. But the scale hasn’t budged for two weeks. Help!
A: Plateaus are common – and normal – during weight loss, but they can be so frustrating! You’re still exercising, still eating carefully, but the scale has stopped moving. Here are some suggestions:
• Just wait it out. Focus on the positive: the weight you’ve already lost, the disappearing inches, your increased strength and energy, your pride in what you’ve accomplished.
• Double-check your food. You may have to cut back on calories – but first, take a careful look at what you’re eating now. Weigh and measure servings; keep a food log. You may be surprised at what you find. If you do have to reduce calories, try dropping to the lower level just on weekdays. That may be enough to make a difference. Don’t go below 1200 calories.
• Up the exercise. This doesn’t necessarily mean longer workouts. If your aerobic activity is no longer raising a sweat, increase the intensity a little. For instance, if you’re walking, jog for part of the distance, or add a hill. Just be careful not to overdo.
• Increase everyday activity: Take the stairs instead of the elevator; walk or bike to the store instead of driving – or, if you must drive, park as far away from the entrance as possible. One or two extra minutes of walking may seem trivial, but it all adds up.
What if you try all this and a month later you’re still at a plateau?
Reassess your weight goals. Are you already at a healthy weight, but struggling to reach a number that just isn’t realistic for you? Reread Chapter 6 of Strong Women Stay Slim, which explains how to set sensible goals. If your weight is still too high to be healthy, talk to your doctor. There might be a medical reason for the plateau.
Q: Can men follow the Strong Women program?
- Many readers have asked this question.
A: These exercises work very well for men. The moves and the principles are the same. Both sexes can follow the instructions to determine the weight that’s right for them – they should be able to lift the weight just eight times in good form before the muscle gets fatigued and needs to rest.
Most men can start with slightly heavier weights than women use, and they end up lifting more than women lift the same age. Specifically:
A man can begin with two pounds more than the beginning weights suggested in Strong Women Stay Young (Chapter 8 ) or Strong Women Stay Slim (Chapter 7). Most men will reach goals that are 25-50 percent higher than the goals in the book (SWSY Chapter 9 and SWSS Chapter 7).
Please see the question in Chapter 13 of Strong Women Stay Young (and the similar question on Chapter 12 of Strong Women Stay Slim). Also, see Chapter 1 of SWSY, which describes some of the early research on health benefits of strength training – much of these involved men.
By the way, we often hear of husbands who start strength training along with their wives – it’s a great activity for couples!
Q: I’m impressed with Strong Women Stay Slim but I wonder if I’ll manage to keep the motivation going. For example last year I joined a gym and went on a program of diet and exercise and lost nearly 30 lbs. Then my work became more demanding and my eating habits slipped and my workouts went down from an hour 5 times a week to 2-3 times a week and often missing entire weeks of exercise. As a result the weight has crept up by 14lb. I started the SWSS program yesterday (I know it’s early to worry about losing motivation but there’s that deja vu feeling). Any tips?
- Christine
A: First, congratulations on your previous success – you managed to lose nearly 30 pounds, and you’ve kept most of it off. Changing habits is *hard*, not like moving to a new address where you just make a switch and that’s it. Research on smoking cessation suggests that it takes several serious tries before you can expect new habits to stick. So you shouldn’t feel discouraged because you were only partly successful in the past. Remind yourself that each attempt brings you closer to success.
I suggest you go through the planning process described in Chapter 10, taking time to focus on what worked – and what didn’t work – in your previous program. Consider getting fresh input from a nutritionist or personal trainer, or maybe both. Sometimes just one or two sessions can provide new ideas that make a big difference.
Q: I recently purchased your book and am excited about getting started on the program. But my question is regarding my mother. She will be 87 years old in May. She lives alone and is managing fairly well, but I believe many of the problems she does have are related to strength deficiencies. I truly feel that the strength training would be of great benefit to her. But feel we need to be very cautious about starting this in a woman her age without adequate supervision. If you have any suggestions, I would be most appreciative.
- Martha
A: You’re right to be cautious – and also right to be optimistic that strength training could help your mother. The first thing to do is to discuss the program with her doctor, to make sure it’s okay for her. If so, she can start doing the exercises without weights, moving slowly and maintaining proper form. If that goes well, she can try doing the exercises with one-pound weights. Then if that’s fine, she can add weight just one pound at a time. Of course, she’ll need to back off if she experiences any sharp pain. As she increases the weights, she’ll get stronger and her range of motion and flexibility will improve. By moving up very slowly and cautiously, she’ll avoid straining her body. This is the approach used by physical therapists. If your mother needs help starting, or if she wants to be sure she’s using correct form, consider hiring a personal trainer for a few sessions.
Q: I had my blood pressure checked lately and it was high. With hypertension, is strength training advisable since weight lifting raises blood pressure?
- Marlene
A: That’s a very good question, and it’s one that you need to discuss with your doctor. The answer will depend on your particular condition – how high your blood pressure is, whether you’re taking medication, and if there are any other medical concerns to consider. In general, though, our research at Tufts, as well as research done in other laboratories, has not found that strength training has an adverse effect on high blood pressure. If your physician gives you a go-ahead, he or she will probably remind you that it’s important not to hold your breath when you lift, since that increases pressure in your chest. The easiest way to avoid the problem is to count out loud as you do the exercises.
Q: My 13-year-old daughter really wants to follow the strength training program with me. I know I’ve read that strength training for young boys can be detrimental. My daughter is fairly physically mature. Do you have any advice or caution?
- Sally
A: We get questions like this frequently – sometimes for younger or older children. So I’m going to give a long answer that covers kids of all ages.
Youngsters can benefit from appropriate strengthening exercise. What’s appropriate depends on their age. The American Academy of Pediatrics does not recommend that children under age 10 use free weights or exercise machines. That’s because kids are more prone to injury than adults are – they might drop or trip over the weights; they tend to get impatient and do the moves too quickly. But boys and girls under age 10 can do strengthening exercises that use body weight: sit-ups, push-ups, pull-ups, stationary jumps, and hill runs.
New evidence suggests that children older than 10 can safely strength train with equipment, and will gain important benefits: increased muscle strength and muscle mass, plus improved general fitness. The National Strength and Conditioning Association recently published these safety guidelines for older children who do strength training:
• A child should not strength train without qualified supervision. There should be one instructor for every five to 10 children.
• The instructor should be certified and have experience with children.
• The child should be physically and emotionally ready, with realistic expectations and strong motivation.
• Equipment should be in good repair and the proper size for the child.
• Progress should be very gradual.
If your daughter wants to train with you – and you are confident that she is mature enough to follow your instructions – this can be a great activity for both of you. Be sure to teach her all the safety guidelines (breathing properly, stowing the weights, lifting smoothly and slowly, etc.) I suggest you focus on the exercises that use body weight and dumbbells, since adult-size ankle weights probably won’t fit her properly. Start with very light weights and progress slowly. I hope you both enjoy these mother-daughter workouts!
Q: Do you have any suggestions on how to keep your neck and shoulder area relaxed while doing the arm exercises? I keep getting a stiff neck and sore upper shoulders without getting sore in my arm muscles that are supposed to be getting the exercise.
- A tense reader
A: Try doing the exercises in front of a mirror so you can watch for signs of tension. Remember to make a conscious effort to relax your whole body starting at your head and then working down the body as you do the moves. Don’t forget to breathe as you do the exercises – counting out loud makes that easy. You can also try listening to soothing music while you do the exercises. If this doesn’t work, I suggest that you work with a personal trainer for a session or two to get some help with this.
Q: I have a slight problem with varicose veins and notice that after using legs weights I have some discomfort in my legs. I’m wondering if wearing heavier socks would help since this would distribute the weights more evenly on my legs. Basically, I’d like to know if it is ok to lift leg weights if you have varicose veins?
- Nancy
A: First, an explanation of this common condition: Veins have tiny valves to control the flow of blood. When these valves are damaged, the veins can become engorged with blood, swollen, and twisted – that’s what causes varicose veins.
Your discomfort could simply be the normal muscle fatigue from exercise. Or – if you feel it right near the varicose veins – it may be related to them. If so, you certainly could try using a foam pad or thick sock under the ankle weight to see if that helps. If it doesn’t, talk to your doctor to learn if your varicose veins could be treated.
Q: I am taking Fosamax and Prempro. I have a bad family history of osteoporosis. My question is: Will these exercises with the weights affect the jaw bone and spine density? I have started to increase the hip density with medication alone, but the spine still is decreasing slightly, and the jaw is not measured in a bone density test.
- Janice
A: The best thing you can do for all of your bones is to combine the medications that you are taking with exercise (both weight bearing and strength training) – plus, make sure you get plenty of calcium and vitamin D. This combination of therapies has been proven to help both the hip and the spine. I know your test results must be discouraging, but try to be patient – bone takes a while to change. We know that women who take Prempro and other hormone replacement therapies retain more teeth as they age than women who do not go on HRT or estrogen do. So you can assume that your medication is helping with bone density in your jaw.
Q: Ageism runs rampant in our society and I’m sorry that there are so many implications that aging and old age is negative. It is frustrating to see song titles, book titles, and product names that are anti-aging. What do you think about these messages?
A: I frequently am interviewed by reporters for magazines, newspapers and television. The reporters call me up and say that they want to interview me because I am an “anti-aging” expert. As soon as they say “anti-aging” I tell them that I can’t do the interview because I am a pro-aging expert. I say that the goal in life is to grow old with dignity and vitality. And that with age comes wisdom, peace, and hopefully, a lot of fun! I agree completely that ageism exists in our society. I believe that each of us has to do our part to promote successful aging, to value older adults in our family and community, and to never devalue a person because of age. If we all change our attitude we will be successful in reversing this cultural belief.
Q: While reading Strong Women, Strong Bones, I noticed that a menstrual history makes a difference as to the amount of risk one has of developing osteoporosis. I’m part of a generation of women who want to stop their monthly periods. Currently doctors have been recommending that their patients can take birth control pills continuously for 3 months, thus cutting down the menstruation to four times a year. If this is the case, aren’t estrogen levels affected? And if the estrogen levels are affected, wouldn’t women who try to stop their periods be more at risk for developing osteopenia/osteoporosis?
A: This is a great question. To answer this, I turned to two of my colleagues, Drs. Hope Ricciotti and Marcie Richardson, who are nationally recognized gynecologists. It turns out that there is no difference on bone between monthly cycle birth control pills (BCPs) and continuous birth control pills. If anything, women who take pills continuously likely have more estrogen exposure (because hormone levels fall off when you stop the pill, which is why you have a period) and that would have a positive effect on bone. If we look across the age spectrum, BCPs (of all kinds) have a slightly negative impact on bone mineral density (BMD) in adolescents and young adults, no difference in BMD in premenopausal women, and an improvement in BMD in perimenopausal and postmenopausal women.
Q: My left arm is weaker than my right arm. Is it alright to use different amounts of weight with each arm?
A: It is ideal to be able to lift the same amount of weight on both sides of your body. If you aren’t able to do that right now then you should adjust your workout in order to make that happen. Challenge your weaker side a little more by doing one extra set of exercises on that side every time you work out. Eventually, you will be able to lift equal amounts of weight with both arms.
Q: I travel a lot and find that I often give up my free-weight routine since it’s hard for me to travel with dumbbells, and I don’t always have easy access to a hotel gym. I’ve started using resistance bands, but they don’t seem as effective. What are your thoughts? Do you recommend resistance bands?
A: This is a real concern for a lot of people. I agree – bands are a great option when you are traveling because they are easy to bring with you; however, resistance bands should never replace free weights and machines completely. They are most effective if they are used as a supplement to your regular dumbbell/ankle weight/weight-machine strength training program. If you travel a lot and don’t have access to weights, try supplementing your resistance band program with some body-weight exercises, such as wall, modified, or traditional push-ups, squats, and crunches. These exercises work multiple muscle groups at once and will be a challenging alternative to some of the band exercises
Q: I am developing a bit of a dowager’s hump. Can you recommend specific exercises for this?
A: A dowager’s hump (the curving of the upper part of the back that is associated with osteoporosis) is usually caused by degeneration of the vertebrae or wedge fractures in the spine. If it is caused by fractures, there is no way to cure the fractures that have already occurred, but further fractures can be prevented. The exercise program in my Strong Women, Strong Bones book is a comprehensive program designed specifically to build strong bones and prevent fractures. The exercises in Strong Women, Strong Backs offer further exercises for the back and abdominals. Some of these exercises can also be found on my website: www.www.strongwomen.com. Please be sure to talk to your doctor before beginning any exercise program. There are some exercises that are not suitable for people with osteoporosis. Also, depending upon your bone density status, you doctor may or may not prescribe osteoporosis prevention medication. And remember to take your calcium citrate and vitamin D supplements.
Q: I am significantly overweight and I am planning to start an exercise program. Should I focus on aerobic exercise and wait until I see a 15 to 20 pound weight loss before I add strength training?
A: While it is important to get involved in a consistent routine of aerobic activity to achieve weight loss, you do not need to lose weight before you begin to strength train. Strength training can promote many positive changes in your body: increased metabolism, strength, and bone density, as well as decreased body fat. It is an important activity that will improve your overall health and help you to meet your weight loss goals – regardless of your current weight.
Q: I have had a recurrence of carpal tunnel syndrome. Should I continue to lift weights while I try to get the carpal tunnel symptoms under control?
A: It is probably best to discontinue dumbbell work until it’s under control, especially if it aggravates it. It is best to get a recommendation directly from your health care provider, who may feel that one or more of the exercises would actually be beneficial to continue.
Q: I am 63 years old, have excellent nutrition, a strong racewalking aerobics program, and am especially strong in the weights area. I easily do far more that is required in all areas. I have been on bone density medication for 10 years, yet my density continues to go down. I recently went to a specialist who told me that it really wasn’t very bad since my high level of fitness and strength was far more important than a bunch of numbers that come up on a computer screen. Do you have any further suggestions for me?
A: It seems that there is some real validity to what your doctor is telling you. Yes, the numbers matter to a certain extent, but you are so strong and fit that you are doing all you can to stimulate your bones and muscles, and also to protect yourself were you to ever fall. You should stay abreast of information on www.nof.org and certainly keep doing what you’re doing activity and nutrition wise, and also with your positive attitude!
Q: I recently started a walking program and now I am having problems with shin splints. What can I do to alleviate them?
A: Shin splints are often the result of doing too much, too soon. Consider cutting back on your exercise program until the pain subsides. When you begin again, start slowly. You may want to have your physician refer you to a physical therapist for specific exercises/stretches for shin splints that you can do before and after you exercise. These exercises will help you to prevent developing shin splints again. Worn-out sneakers can also contribute to shin splints. New sneakers can help to prevent shin splints as well.
Q: I always gain weight around the holidays, no matter how hard I try not to. This is frustrating for the start of the New Year. Do you have any strategies that you use yourself to deal with this?
A: A small amount of weight gain during the holidays is typical for most of us! Research shows that over the course of ten years, a midlife woman may gain 25-50 pounds — much of which is gained during the holiday months. That holiday weight gain is problematic only if you don’t lose it. My recommendation is to have a first-of-the-year strategy in place that is reasonable and achievable regarding holiday weight gain. If you consider that the weight gain occurs between Thanksgiving and New Years, that is about five weeks, so allow yourself the same length of time to lose the weight that was gained. Use the strategies for goal setting that are detailed in the previous question, and plan in advance what *process* goals need to be accomplished in order to return to your pre-holiday weight. Those goals should be focused upon small behavioral strategies related to food intake and exercise. Now is the time to take advantage of your newfound enthusiasm for becoming more active and eating better! Don’t let holiday weight gain stick around until next year.
Q: I have been following your strength training recommendations. Each of the exercises starts with exhaling. Can you explain why?
A: The safest way to breathe while you strength train is to exhale on the lifting portion of the exercise and to inhale on the lowering portion. Exhaling at that start of an exercise will get you in that pattern. If you are having trouble coordinating your breathing with your movements, don’t worry about it. The most important thing to remember is simply to breathe. Holding your breath (valsalva maneuver) while strength training can cause your blood pressure to rise, which can be dangerous for some people.
Q: Do you recommend reducing the amount of weight we lift as we age?
A: There is no need to reduce the weight you are lifting simply because you are getting older. Age is NOT a factor in determining the amount of weight one should be lifting. Choose a weight that you can lift 8 to 12 times. When the lift is no longer a challenge, it’s time to increase the load – regardless of your age!
Q: I have been walking up and down the 5 flights of stairs to my office each morning and lunchtime. I was told yesterday that I shouldn’t walk down the stairs, only up the stairs, as it puts undue pressure on my knees and could be harmful. Could you please let me know if this is true? I recall in the book that you said you sometimes walk up the 14 flights of stairs to your office (I don’t recall you saying you walk down).
A: I am an avid stair climber. I find that my usual workday is very sedentary–I can sit for hours at time if I am not careful. Whenever possible, I use the stairs to get my body moving. I advocate going both up and down. I find that going up targets my heart and thigh muscles and going down targets my bones! While there is no scientific evidence for a beneficial response of bone to going down stairs, there is reason to believe that it can only help. Bone reacts to high levels of force and when you go down stairs you are creating more force at the hip and spine then when you are going up stairs. There is one caveat here-if you have any orthopedic problems in your back, hips or knees then too much going down can exacerbate the problem. So, use your best judgment.
Q: I am writing to get your advice on which Strong Women book is the right choice for me. I am 54, very overweight, and was recently diagnosed with osteopenia. My original inclination was to purchase “Strong Women, Strong Bones” but then I discovered “Strong Women Stay Slim” and I’m not sure which is more appropriate given that I have two serious health conditions to address. Can you offer some guidance?
A: From the details you’ve provided, it sounds as though a combination of programs is really what will be most effective. In terms of weight loss, the information contained in the nutrition section of Strong Women Stay Slim would be very useful. This will help you to easily maintain good portion control while ensuring optimal intake of essential nutrients. From the Strong Women, Strong Bones book, I think you will find the information on bone, osteoporosis, medications, and nutrition helpful. I would also recommend that you follow the strength training program from that book to maximize attention to your bone health.
Q: I have osteoporosis of the spine. I know Dr. Nelson warns about bending the spine for those of us at risk — is this only when one is carrying weights? I’ve been doing daily sit-ups for years, and wonder if I should stop this exercise as it might cause a compression fracture? I’ve been substituting tummy tucks in the meantime.
A: You bring up a question that many women may have. Although I’m certain that some women with osteoporosis of the spine do sit-ups and crunches with their doctor’s approval, it is not an exercise that I generally recommend for them — especially since we can target the abdominal muscles in other ways. For instance, the tummy tuck (featured Strong Women, Strong Bones) is a simple, safe, and effective exercise for women who need to be concerned about their spine. It is great that you have taken the initiative to add this exercise to your routine. If you are looking for an additional abdominal strengthener, you might consider doing a simple exercise where you lay flat on your back with your legs in the air, pretending to be pedaling a bicycle. The lower you bring your legs to the ground, the more challenging the exercise will become. Just be sure that your lower back doesn’t arch — try to keep it as flat on the floor as possible. And remember to breathe — many people have a tendency to hold their breath during abdominal exercises.
Q: I’m a 67-year-old woman in fairly decent condition. I have been doing the Strong Women program at a gym with a fitness trainer. I have found that I am quite fatigued the day after a session, enough to need a short nap. My muscles have been pretty sore the next day also. I have reduced the weight on the various machines. I have increased the time between sessions to two days. Do you think my body, my muscles, will gradually adjust or do you have any further suggestions. I am enjoying the fitness sessions on the machines and would not want to give up.
-Vivien
A: It’s wonderful that you’re enjoying the sessions despite the after effects! But you really shouldn’t be suffering so much. It sounds as if your body has announced that you were overdoing the exercise. I think you were wise to increase the time between sessions and to reduce the weight on the machines. If you continue to experience pain and fatigue, I suggest you cut back further on the weight and then increase gradually.
