As I was running on the treadmill on Tuesday I felt SHARP pain on the inside of my lower legs, between my calves and shins. The pain was intense and throbbing. I tried to walk it off and then try to do interval sprints but the pain was too much so I had to stop. FREAKING. SHIN SPLINTS. Because I have shin splints right now I haven’t been able to do my leg press workouts or run for the past 2 days. *sigh* This has set me back a little and it’s frustrating. I guess my body is telling me that I need to rest. I’ve also been icing it for the past 2 days.
What’s even more frustrating is that I haven’t officially lost any weight. Have I gained muscle? Aabsolutely. I’M BENCHING 100LBS NOW! My theory is that as of right now I’ve replaced fat with some muscle which is why my weight hasn’t gone down. Even though I haven’t lost weight, I am going to start taking measurements and see if I am losing inches.
As I was doing my Tabata Method sprints on Monday afternoon, there was a lady walking her huge dog. So to avoid her I changed direction and in doing so I pulled my groin muscle. Owwie! What is a groin pull you may ask?
What is a groin pull?
A groin pull is an injury to the muscles of the inner thigh. The groin muscles, called the “adductor muscle” group, consists of six muscles that span the distance from the inner pelvis to the inner part of the femur (thigh bone). These muscles pull the legs together, and also help with other movements of the hip joint. The adductor muscles are important to many types of athletes including sprinters, swimmers, soccer players, and football players.
It’s funny you don’t realize how often you use your groin muscle until it is sore/in pain! Moving my leg inward is painful and doing certain things hurts, like crossing my legs for example. I’m going to continue to ice it as often as I can and I hope be back to normal soon. It wasn’t too severe of a strain and I do feel a little better. I’m going to try to do my sprints again today and if I feel any discomfort or pain then I’ll stop and rest it again.
So the bf was taught in his class that to build strength you should do 3 sets of 5 reps at 90% of your max weight. And if you do this for 12 weeks you will definitely see improvement. You should probably increase your weights every 2 weeks or when you feel that the weight you are at is getting too easy. This won’t get you HUGE and muscular, but will definitely get you stronger.
Right now my max and 90% weights are:
Max Leg Press: 335 lbs. 90% = 320 lbs.
Max Bench Press: 90 lbs. 90% = 80 lbs.
This was tough, and it gets really tiring, but I feel good today! Because of all the workouts I’ve been doing the past 2 weeks, I’ve been sore almost every day! Gotta push through though!
So my boyfriend was telling me of a great way for me to increase my V02 max, thus increasing my stamina when I workout. This is High-Intensity Interval Training (HIIT) called… The Tabata Method.
Here is the Tabata Method:
3 minute warmup
20 second sprints / 10 second walk (Repeat 8x)
I know your thinking, “Hey! That’s only 4 minutes!” Well it is only 4 minutes. 4 minutes of HELL. You don’t understand how LONG 20 seconds really is and how SHORT 10 seconds is. And you are sprinting at 100% capacity for 20 seconds with barely any rest in between. I have done the Tabata Method on Monday as well as yesterday and my body is SORE. My shoulders, lats, abs, quads, hammies, calves, Soleus muscle, and the arches of my feet… ALL sore. This is no joke.
I’m not doing this method so I can lose weight (though this method can decrease belly fat), this just so I gain muscle strength and increase my stamina for future workouts. I am going to do this for 5 weeks then try to run for distance to see how much my stamina has increased.
Has anyone else tried this method? How do you like it? Did you see results?