Doing high intensity exercise while experiencing DOMS

So im a relative beginner to weightlifting(2 months) been running a push pull program with 4 workouts a week. I did martial arts way back when i was a kid, Now i want to start doing martial arts again, my question is would it be alright to train while sore? I can push through the pain/soreness of DOMS and tough it out but would it actually hamper my strength and performance gains? Im thinking it might actually be a good idea because pushing through pain builds mental strength and a high intensity workout is supposed to increase blood flow and therefore promote muscle growth and recovery by supplying the muscle with more nutrients. On the other hand im thinking that we experience DOMS for a reason, and thats our bodies way of stopping us from using that muscle while its recovering. Im curious as to your thoughts on this fellow more experience fighters/strength trainees? Thx in advance 😀



View Reddit by OirampokView Source

What are the effects on the body with increased calories and increased exercise

Lets say TDEE is 2500, whether you’re eating at a surplus or deficit, what happens if you increase caloric intake by 300-500 and then do cardio work to make up for it so it cancels out, what are the effects on the body? i assume this increases risk of overtraining, but will progress be better? ive read though the FAQ it doesnt look like this is addressed



View Reddit by offthepackView Source

How should I reload after a 5 month exercise hiatus?

Due to circumstances in my life I haven’t trained since early October. I’m thinking about going headfirst into a bulking phase, since I had been cutting consistently before I stopped training. Since I’ve been away from the gym my diet has also gone to shit, but starting this coming week I’m planning on going 100% back on a bulk.

The problem is, I don’t know how to deal with returning from a long hiatus. I have heard of having a “reload week,” but I am not sure what that is or how to train to reload. Any advice would be greatly appreciated!



View Reddit by droopydrip1007View Source

Exercise makes me angry and irritable after. Why does this happen?

Wondering if there is any research or known causes for this feeling. Whenever I exercise, it makes me unreasonably cranky, snappy, and angry. A walk around the block, hiking, bike ride, whatever it is, afterward (never during) I’m angry. I love my bike ride and then I come home and want to be left alone, and have this rage-y feeling. Exercise is supposed to relieve stress and release endorphins which creates a positive feeling, so why am I getting the opposite?



View Reddit by socialpronkView Source

Please do not base your initial exercise routines off of YouTube videos/fitness channels

Not sure if this is the right place to post, but I cannot urge how detrimental it is for someone who is new to the gym/weightlifting that resorts to YouTube “Fitness Gurus” for their workout plans/schedules.

​

No doubt some channels are legit and I’m not going to list names of who’s good and who isn’t. However, myself and my friends are guilty of injuring ourselves and just not getting anywhere by following these so-called experts.

​

As a basic example, many fitness “experts” on YouTube and Instagram recommend you to do upright rows for upper trapezius and rear-delt growth. This is a two-way ticket to shoulder-impingement and possible rotator cuff injuries.

​

Please be mindful that the gym/weights are not fool-proof and you must handle them with caution while enjoying their benefits. Consult with a certified/well-renowned trainer in your city or someone with a credible portfolio/fitness education outside of the realm of social media.

​



View Reddit by rpvpView Source

Are suicide sprints a good agility exercise?

I used to go to a football (soccer) academy. They had regular drills and I noticed my agility improving. The academy however, sadly shut down so I haven’t had any agility training in the recent months (it’s been around 6). This combined with the fact I haven’t done much cardio (mostly weight training) in the recent times. Doesn’t help my case at all.
My question is, if I do ~20 suicides daily instead of a regular 3km daily run, will that be better? I’m also trying to get my agility and sprint speed up (along with my stamina, as well as lose fat.)
TL;DR if I did suicides instead of regular basic ass cardio will it help with agility and sprint speed (as well as stamina?)



View Reddit by AryanIsDaBestView Source

Can getting good at burpees translate to improved strength and endurance in other fields of exercise?

After listening to an episode of the Joe Rogan Experience with Dr Rhonda Patrick and she talks about how exercise before or after studying can lend to improving short or long term memory. So doing sets of 10-15 burpees (chest touching ground) with brief rest periods. I got used to burpees after I trained for the Spartan Race a few years ago. What do you think of the exercise?



View Reddit by AvatarAgumonView Source

Is there a point in continuing to do an exercise if I can’t do it all the way

In this example I am talking about the one exercise where you lay on your stomach and with your legs you bring the weights up to your butt and then down.

I do 4×12 of this exercise and the first 3 sets are tiring but doable, and on the last set I can do the full movement till around 6 or so, then it feels I barely make any movement seeing as getting it to the top feels harder than the later movement of slightly moving it back towards the butt.

After I hit that point where it feels I don’t do the full exercise should I still continue, expecting it to get easier with time, will the non full motions contribute to that success? Or should I just drop the last set by one weight to just fully complete it?



View Reddit by ReapeahView Source

If I’m only getting 3-5 hours of sleep a day, should I still exercise?

Or will it be a moot effort, since my body isn’t getting the proper time to recuperate?

I usually do 45-60 minutes of cardio and about 30 minutes light lifting.

I gave birth to twins 6 months ago and work graveyard shift 50 hours a week. Nothing’s changing about my sleep habits any time soon, so I’d appreciate advice on my current life situation. Not about how I “should be” getting more sleep.

Thanks!



View Reddit by LeloenciView Source

Does exercise help even if you sit around majority of the day?

I finally have gym in my high school classes now and am getting a good 1-1.5 hours of activity a day. It was hard for me to do this before because of the sub zero temperatures and the shady neighborhood I lived in. But, are those exercise hours worth anything if I sit around all day?

​

Majority of my classes involve in me sitting. I sometimes walk home but, once home, I lay around in my bed all day either playing video games or doing my homework. What do you guys do if you have a sedentary lifestyle outside of your exercise?



View Reddit by 011110001View Source

Calories burned during exercise keeps dropping?

After some advice as I can’t explain this. I’ve been lifting weights 2-3 years, all tracked on my Fitbit. I know that roughly a 30 min session burns 200 cals. The wife got me a Huawei watch for Christmas, I noticed soon after my burned calories were different than they should be, not only that active mins weren’t registering presumably because my heart rate wasn’t high enough. Anyway I used this for a couple of weeks then went back to my trusty charge 2 and I have noticed this is starting to do the exact same thing and I can’t figure out why. A 30 min session maybe only burning 120 cals and I walked to an from work today which takes up 20 min total and a 30 min weight session, only shows 20 active mins.

My resting heartrate is 52 if that helps, Any idea? Whats more is I use progressive overload so I am adding more weight or reps each workout.



View Reddit by thehangryguyView Source

Cramps after doing 1-hour strength training exercise program

New to hitting the gym and doing intense workout.

​

I hired a personal trainer to maximize my time and to fully improve every muscle. I normally do HIIT or strength training exercises. I’ve had two sessions already, and I’ve experienced cramps considering I have had stretching. I get like 3- to 5 minute rest and go home. The gym is on the third floor and when I am walking home, it is really a struggle walking because my left and right calves get intense cramps that it takes more than two days to fully recover.

​

What can you advice? Is there like a good stretching exercise to do that target this and help avoid experiencing crams, before going home? How much rest should I do?

​

​



View Reddit by JayDGomezView Source

What natural changes may occur in a person’s body with regular exercise?

This is a open ended question that might have no good answer. I hope someone can provide me with general guidance on what to expect. I began going to a gym 11 days ago with 10 times spent at the gym. When a person starts exerting regularly like I might, what are some things I should expect to see happen with my body? I’m doing strength training with cardio.

What will indicate positive impacts of what I am doing? My fitness goal (beyond losing weight) is to simply be more fit than I currently am.



View Reddit by hopesdeadView Source

Learning to exercise

So id like to start workibg out at home but no idea where to start. What are some good workout routines? Im 5’7 and like 115lbs 27 year old female. I have no upper body strength and really want to change that. So if anyone has any at home suggestions id really appreciate it



View Reddit by brisunshineView Source

what is the correct way to exercise the entire body?

I am going to bomb you guys with questions so be prepared for some digging:

I looked around but i didn’t find a decisive answer for this –

what is the ideal way to train your body, when considering the different effects of muscles on each other and the amount of time the exercise takes?

​

for example, I do body weight training since I can’t afford a gym at this moment so i go to a local park.

I try to maintain a good diet as much as i can (damn, it costs a lot of money) and i have seen too many different explanations regarding an A/B/C routine and i am confused to be honest.

is this the best way? to divide days with different muscle groups? what kind of muscle groups and why?

should i even divide muscle groups? why wouldn’t i do one long exercise that works on every muscle of the body?

how much an exercise should last? if i do an hour long training, dont i lose the momentum of the time i should eat some proteins?

can the abs be trained every day? i have heard that the abs muscles are quite fast with regenerating themselves, so can i train them every day?

​

I AM CONFUSED.

​



View Reddit by ScampupaView Source

Why do so many people think that aerobic exercise will help someone lose weight faster than resistance training?

I’ve heard a lot of people say things like this, and I’ve also heard people say that more reps and lower weight will help you lose fat faster than high weight and lower reps, most of this is said without any mention of diet or calories whatsoever.

As far as I understand, that’s complete crap, but why is this myth so pervasive? Or is there something fundamental that I am not understanding about this?



View Reddit by redditaccountforantsView Source

Pause Overhead Press, top or bottom? Should I change grips when doing this exercise?

Hey, I’m not sure which one to do in my next shoulder workout, some people recommend doing both each rep. Any ideas which one is “superior”?

[https://forum.bodybuilding.com/showthread.php?t=123046371&page=1](https://forum.bodybuilding.com/showthread.php?t=123046371&page=1) – This thread had an argument about it and still left me confused, can somebody clarify, please?

Another recommendation I got was changing grips, close, wide, reverse, etc.



View Reddit by EkuVibeView Source

Pause Overhead Press, top or bottom? Should I change grips when doing this exercise?


Hey, Thank you in advance. I’m not sure which one to do in my next shoulder workout (pausing OHP top or bottom), some people recommend doing both each rep. Any ideas which one is “superior”?

[https://forum.bodybuilding.com/showthread.php?t=123046371&page=1](https://forum.bodybuilding.com/showthread.php?t=123046371&page=1) – This thread had an argument about it and still left me confused, can somebody clarify, please?

Another recommendation I got was changing grips, close, wide, reverse, etc. Any ideas on this?



View Reddit by EkuVibeView Source

Changing calories from light exercise to moderate exercise.

Ok. So about two months ago I started getting back to tracking my calories. The first week I went from 135 lbs to 127 lbs. Makes sense- water weight and sodium are taken into account. HOWEVER. My deficit was in “light exercise” when I was definitely training hard as shit. I was supposed to be losing a pound a week, and I was!! Last week I literally went ham and went over my calories each and every day. Back into the grind this week I decided to appropriately calibrate my calories into the “moderate exercise” track because I do work out 4 times a week and walk over 10,000 steps a day. I was down to 124 before the crazy week and now I’m up to 126. I’m worried that (because I was barely losing a pound with my light exercise deficit) that I won’t lose a pound a week. I’m also doing something I haven’t dont before and I’m keeping a log of my weigh in every day and it’s only day three and the fact that my weight fluctuates from 126-126.9 freaks me out!! Advice?

Edit: I’m mostly concerned about the light exercise calories vs moderate exercise calories.



View Reddit by AMFitzgeraldView Source

How to eat and exercise if you work day and night shift?

So my new job makes me work 12 hour shifts that are both day and night. The way it works is that for example first I work day shift which is 8am-8pm on monday then go home rest and the next day on tuesday my next shift starts on 8pm to 8am wednesday morning. After that I have 2 days off. Which the first day off would be on wednesday then 2nd day off on thursday after that on friday I start the cycle again by going for day shift again. So in general its 2 days of work then 2 days off. I am having such trouble trying to figure out what time to eat if its during a night shift which extends to the next day, what time to work out and what time to go sleep. Anybody with similar experience to me?



View Reddit by azeendeenView Source

Community Campfire: Social Conflicts with SO / Friends / Family / Co-Workers About Diet or Exercise

Howdy!

Welcome to r/Fitness Community Campfires! [You can read the original announcement thread and previous Campfires by clicking here.](https://old.reddit.com/r/Fitness/comments/9vmln4/announcing_rfitness_community_campfires/)

## Here are the rules for Community Campfires:

– Top level comments must share the details of something that worked for you to overcome the challenge / solve the problem of the topic and have some effort put into them. Comments that are asking for advice or only talking about what *didn’t* work will be removed. Comments that are off topic will be removed.
– Replies to top level comments should be a question for the commentor about the experience that they shared. Comments that are simply thanking them, starting an argument, or asking for personalized advice will be removed. Express thanks and dislike with votes, not comments.
– Comments should be predominantly serious. Comments that consist solely or primarily of a joke will be removed.
– Comments should be civil and follow the [Principle of Charity](https://en.wikipedia.org/wiki/Principle_of_charity).
– Any attempt at advertising or self promotion of any kind will result in a permanent ban.

When participating in a Community Campfire thread, remember the theme – A group of people with the same goals sitting around a campfire sharing their experience for the benefit of everyone listening.

# This Week’s Topic: Social Conflicts with SO / Friends / Family / Co-Workers About Diet or Exercise

This topic is for people who have had friction with others in their personal life over their fitness pursuits – be it changing your diet or getting more active. Did the crabs at your office give you grief for not participating in Donut Friday? Did you have trouble going out with your friends because you started paying attention to your food? Did your SO start making snarky comments about your “obsession” with working out? Did your mom start sending you re: RE: FWD: FWD: re: WHY PROTEIN DESTROYS YOUR KIDNEYS articles several times a month?

How did you deal with it and keep these conflicts from derailing you? Were you able to resolve it? Did you end up having to cut ties with some people? What did you do?

# **IMPORTANT: This thread is not for ranting or just getting things off your chest.**

Only share your social conflicts if you were able to resolve them in some way. Remember that the point of Community Campfires is to share experiences that others may be able to learn from.



View Reddit by purplespenglerView Source

When, If ever, is it OK to help someone if they are doing an exercise really wrong.

Hello,

Is it ever OK to intervene to help someone who is doing there exercise dangerously wrong? For example, I watched someone get on the seated row machine and then bend at the waist while holding onto the weight straight out in front of himself. Then I watched someone else try to do, what I think is an overhead press with a one dumbell, I don’t know how to explain what happened during the lift but looked like violently swinging the dumbell over the shoulder and then jumping up to get it to the top of the rep and then drop it back down to her knee, it wasn’t pretty.

​

Is it ever OK to offer help? I don’t want to seem like the conceited gym douche but also I don’t want to just watch someone hurt themselves.



View Reddit by bigdumbidiot420View Source

Neck Flexion Exercise

I’ve started doing next flexion work to help with my forward head posture. I usually hang my head off the end of my bed and do neck curls with my chin tucked – its a well recommend exercise for improving the muscle strength at the front of my neck.

Only issue being, I get sore at the back of my neck almost where my suboccipitals are. Wondered whether this is normal?

I cant tell whether the exercise is stretching the overly tight muscles at the back of the head or whether they’re kicking in due to the weak muscles at the front.

Has anyone dealt with this before?



View Reddit by BoringPhilosopher1View Source

Neck Flexion exercise hurts the back of my neck

I’ve started doing next flexion work to help with my forward head posture. I usually hang my head off the end of my bed and do neck curls with my chin tucked – its a well recommend exercise for improving the muscle strength at the front of my neck.

Only issue being, I get pain at the back of my neck almost where my suboccipitals are. Wondered whether this is normal?

I cant tell whether the exercise is stretching the overly tight muscles at the back of the head or whether they’re kicking in due to the weak muscles at the front.

Has anyone dealt with this before?



View Reddit by BoringPhilosopher1View Source

Muscle memory discovery ends ‘use it or lose it’ dogma – “New research shows that extra nuclei gained during exercise persist even after a muscle shrinks from disuse, disease or aging — and can be mobilized rapidly to facilitate bigger gains on retraining”


Muscle memory discovery ends ‘use it or lose it’ dogma – “New research shows that extra nuclei gained during exercise persist even after a muscle shrinks from disuse, disease or aging — and can be mobilized rapidly to facilitate bigger gains on retraining”



View Reddit by plugchain69View Source

“New research shows that extra nuclei gained during exercise persist even after a muscle shrinks from disuse, disease or aging — and can be mobilized rapidly to facilitate bigger gains on retraining”

https://www.eurekalert.org/pub_releases/2019-01/f-mmd011719.php

This is quite interesting. I’ve seen a lot of anecdotal posts and comments around r/fitness in which people suggest/insist that it’s quicker to regain strength/size after a long period of detraining.

That said, I’ve never actually seen anyone provide empirical evidence to back it up.

Thoughts, critiques? Has anyone seen similar research to this previously?



View Reddit by lolwarlordView Source

What are your non-weightlifting related exercise routine?

So there was a discussion yesterday about this sub being inundated with strength training posts. I strongly agreed with OP. But that is neither here nor there. Be the change you want to see and all that stuff. So here is my question to you.

​

What non-weight related exercise routine do you follow? How and why did you choose it? Are there exercise routines that you tried and gave up on? Why do you think it didn’t work for you?

​

I will start. I love cardio workouts. LISS in particular. I am an obese person who has recently started to exercise again after many failed attempt. **Yes, I know fatness is fixed in kitchen, not gym. No need to remind me again for 1000th time. I am exercising in addition to fixing my diet.** Back to topic, I do not enjoy running due to high impact nature of this exercise. Ellipticals are fine but since I workout at home, it’s out of the question at the moment. Recently I have been doing low impact cardio workouts through YouTube and another fitness site that I have a subscription through. It has really been so invigorating. Unlike machine assisted cardio workouts, you are not repeating similar body motion over and over again. I can already feel a huge improvement in my cardiovascular health. A 30 minute cardio video where I gave up within 10 minutes on first day , I can now complete all the way through without taking extended breaks. Since there are countless number of videos that are available out on the internet, I feel like I can do a new cardio workout every day of the year without repeating any of them.

​

This is what is currently working for me. What are you doing now that is working for you?



View Reddit by bayernfan1986View Source

Muscles lose strength very quickly during exercise

Hey all
I’ve recently been doing cardio to cut my weight, dropping about 30kg in probably both muscle mass and fat at the same time
Now I’m wanting to try and put some muscle back onto my frame, however even with a light weight after 7 or so reps my arms feel like they’re about to give out. Concerned about it either being nutrition, lack of muscle, or both
Any advice or “you’re a fool, of course it’s muscle lost” would be greatly appreciated!



View Reddit by wildhacker125View Source

Addicted to exercise

I’ve been regularly going to my gym for the past 3 months or so and have been going to a range of different classes including TONE, body pump, spin, pilates, yoga and zumba. I also do a fair bit of cardio on the treadmill, elliptical and bike. I additionally go to a 2 hour gymnastics class once a week.

I tend to go to the gym at least once per day, although regularly go twice a day and even up to three times. Recently I have noticed that I am becoming much more tired, all of my joints hurt, and I am constantly thinking and planning when I am exercising next.
I feel as though I am becoming addicted to exercise, which I find concerning because I had anorexia nervosa in 2017 and do not want to hinder my recovery. That being said, I am unsure as to how to cut down my exercise routines in order to maintain a healthy relationship with it.

Has anyone experienced exercise addiction? Could you offer some advice? Thank you



View Reddit by vh28View Source

How to consistently get an ‘exercise high’? (19, M)

Okay so basically to improve my mental health I’ve been working out 6 days a week, some days I feel really boosted and hyped after a workout and other times it takes a lot out of me and makes me super tired which just makes my anxiety worse I feel. My workout consists of cardio 3-4 times a week (15 minutes on the treadmill, 10 minutes rowing) followed by a different bench exercise dependent on what day it is (Chest = bench press, shoulders = shoulder press, Back = rows) followed by either biceps or triceps alternating each day and if I’m feeling up for it I’ll do sit ups as well. I just had chest day there and I feel great right now but I want to feel this way after every workout!



View Reddit by MartialArtsFanboyView Source

Big noob looking for help with my exercise bike.

I recently got a Gold’s gym exercise bike for 15$ at a thrift store. I’m 6’4 and was figuring I would need to adjust the height. How do I know when I’m at the right height?

I’m just getting into fitness and trying to get in shape but I know injuring myself is a possibility so I wanted to come here before I got to into it.

Idk if riding an exercise bike is one of those exercises that would mess my back up if done wrong. Are my fears unfounded?



View Reddit by DMHaikuView Source

Wearing thick resistance exercise bands while on stairmaster: good workout or unnecessary?

I’m still newish to the gym (on Month 4.5) so I really appreciate all of you!!!!

I used my Victorem band (medium resistance) around my thighs when I did steady cardio on the stairmaster a few days ago. While it gave me a great burn, I can’t tell if it’s actually going to make me stronger and burn more fat or if I’m just making my life hard for no reason. Could it compromise form?

Should I do this regularly or is this a faux pas? Do any of you guys do this? If so, for how long and on what intensity? Is it better to use bands while doing steady cardio or interval? Any tips appreciated!!! Thanks so much!!



View Reddit by canadianbettycrockerView Source

Question about exercise when going from bulk to cut

Hello, I have a question that I can’t find an answer to. The point of cutting is to maintain as much muscle as possible, and to do that you have to lift heavy weights. Let’s say that I do these exercises when I’m working out on the same day. In this case I will use Bench Press, Incline DB Press and OHP. The bench and Incline bench both hit the chest. The OHP and Incline both hit the shoulders. Basically, a muscle is working on lifting heavy weights (let’s say we have 4 sets and can only do 6-8 reps/set) in 2 exercises. Is this necessary? Will the muscle being worked on with 2 exercises retain itself better than if you just did one exercise? Sorry if it’s a stupid question.



View Reddit by jjjackierView Source

Mini Exercise Bikes

Hi all,

I was considering buying a mini exercise bike [Like this](https://imgur.com/a/iSMaOH5), but wanted to know if you actually end up working up much of sweat and if they’re any good more a quick and easy work out.

I try to get to the gym or pool every other day but sometimes end up working late or just can’t be bothered. I also live in a tiny apartment, so getting a full size exercise bike becomes difficult for storage reasons.

Any advice would be appreciated. I just don’t want to be pissing money against the wall.



View Reddit by WileyWigginsView Source

What Kind Of Exercise Routine Should I Do While On A Ketogenic Diet?

I’m having trouble finding work out routines for people on keto. I have no problem building muscle but I’m struggling with losing fat. For the past month, I’ve been going to the gym, and I’ve been doing keto plus intermittent fasting for the better part of this week.

I’ve been dieting and going to the gym on and off since I was a teenager. A couple years  back, I used to do keto, intermittent fasting, HITT, and heavy farmwork with my cousin (who got me into working out) and the only thing that *worked* for me was doing keto and fasting intermittently. But I only did this when I was home from college and when I go back to school, my healthy habits usually taper off by the middle of the semester.

Right now, since I’m stuck in my hometown, I have the free time and the ability to take working out and dieting seriously. I started going to the gym regularly in December of last year, I started at about 244 lbs, now I’m 239 lbs. How can I, a 5’4″ 25 year old obese male lose the fat, specifically around my double chin, bingo arms, beer belly, and thunder thighs?

TL;DR – What kind of work out should I do at the gym that works well with a ketogenic/intermittent fasting diet in order to lose fat but not necessarily gain muscle?



View Reddit by 426763View Source

I start rapidly losing weight when I stop exercising, while I lost almost nothing when I exercise, am I missing something here?

Please don’t roast me on this if this is a stupid question that has an obvious answer. I am 27 male who is 5′ 11” and I used to weight 245 back in July 2018. I have never been able to successfully maintain exercising mainly due to losing motivation and dealing with depression which literally sucks out my damn energy.

I got this job 2 months ago where I will be spending 4 months in training and currently I am staying in a hotel that is paid by my employer, I have made friends here and we have been constantly going to the gym. This is the first time in my life that I was able to constantly go to the gym for this long and I am proud of myself. so far I have lost around 22 pounds !

my workout routine consists of doing cardio for 30 mins followed by moderate weight lifting every single day. I switched to doing HIIT cardio about 3 weeks ago (10 min). There is something weird that I have noticed though, while exercising I lose little to no weight, if I stop exercising for a day or two I will lose 2 to 4 pounds overnight. I was literally at 226 pounds on thursday, I didn’t work out on friday, m weight on saturday morning was 222.4. and today morning was 221.7. I always have those big weight decreases only when I stop exercising for a day or two.

​

What might be the cause for this? I will also add that I have sleeping problems (I have had that for over 10 years), on days where I am working I barely get 5-6 hours of sleep sometimes less. I can’t sleep before at least 1 or 2 am. I know that lack of sleep can also reduce weight loss, or so I have heard. anyway, would love to hear your opnion on this.



View Reddit by VnsloverView Source

Each New Year I post here for those of you taking up swimming for improvement, exercise or weight management. This year I am sharing swimming secrets of long time swimmers like myself that you never see written elsewhere and no-one explains

Hi all,

I am mod of /r/swimming and an experienced marathon swimmer (over thirty open water swims greater than 10k).
I usually post some advice here each New Year to assist new and improvng swimmers, and people hoping to use swimming for exercise and weight management.
Swimming is a sport that when done consistently will allow you to pursue it for an entire lifetime and reward you for doing do.

/r/swimming is a great resource, especially if you use the search bar, as there is almost no question that hasn’t been asked and gotten an answer previously.
[Here’s last year advice](https://old.reddit.com/r/Fitness/comments/7n8xff/folks_each_new_year_i_like_to_give_some_advice_to/ here).

I’ve said previously that there are no tricks or secrets in learning to swim. But it’s not entirely accurate about other aspects of swimming.
These are secrets in that experienced swimmers know them, but it can take a long time for others to learn. These are the nuggets of knowledge that get passed in changing rooms and on decks, and are part of what we might call swim culture.

This should help collect some of the “soft” knowledge that experienced swimmers gain over time and so many new and improving swimmers haven’t yet learned, especially if they are not part of a swim group.

**Lane Etiquette**

By far the most annoying thing for swimmers are people joining the lane who have no understanding of lane etiquette used around the world by experienced swimmers. Actually this often includes the lifeguards on duty many of whom (most in my experience) don’t understand either.

Below are four simple rules. Yes, I know as a beginner you think this is too much, but people don’t play golf with a hockey stick, so I don’t know why non-swimmers think swimming is different. [Here is a comprehensive explanation of lane swimming etiquette if you are inclined](https://loneswimmer.com/2011/02/15/lane-swimming-etiquette/).
* Ask or let the swimmer already in the lane know you are joining.
* Don’t start swimming or turn in front of a faster swimmer.
* The fastest swimmer has the right of way.
* Stay aware of what everyone is doing to avoid collisions and frustration for all.

**Goggles**

Because every swimmer in the world has an opinion and will happily entertain long discussions about goggs.

* No anti-fog will last on goggles longer than a couple of months
* Spit into googles for a simple reasonably effective anti-fog. Never touch the inside of the goggles.
* Use a 2/3 water, 1/3 baby shampoo mix, swirl it around and rinse it out for a more effective anti-fog
* Most “high visibility open water goggles” aren’t high visibility and are seriously over-priced. The google design offering the most visibility are clear Swedish goggles (aka Swedes). Which are also the cheapest.
* More expensive goggles does not in any way mean better. Blame triathletes for the escalation of costs. The best goggles I’ve bought in years were €4 in Lidl the summer before last.
* There is no such thing as a generic “best google” answer. Competitive swimmers/online swimmers most often respond Vanquishers or Swedish Goggles. Vanquishers are not available in Europe anymore & Swedes (Which I wear myself in the pool and [I show you how to fit here](https://loneswimmer.com/2013/06/26/how-to-swedish-goggles-fit-and-review/)) aren’t a good idea for beginner swimmers. I also wrote [this article about understanding the different kinds of goggles](https://loneswimmer.com/2015/02/04/how-to-understand-and-choose-between-the-different-types-of-swimming-googles/) so you can choose based on your own requirements rather than other’s opinions, because I had never once seen anything like this by any of the goggle manufacturers, or anyone else.
* Silicon straps don’t last long. Bungee straps are a great replacement.
* Two thirds of my swimming time is spent with my face underwater exhaling. I can see everything including guys jerking off, teenagers and older couples fiddling with each other and numerous erections.

**Technique (Front crawl)**

The name of the stroke is front crawl. Freestyle means that in competition you can swim any stroke, and since crawl is the fastest, it (mostly) gets used, so a lot of swimmers think crawl is freestyle and visa versa. Someone will probably even say in the comments here that no-one calls it front crawl. Front crawl is extensively used outside the US and is the accurate term.

BLABT is the acronym for the process most swim experienced teachers use to evaluate stroke and teach front crawl. It stands for:

* **B**ody position
* Get horizontal in the water. Not being horizontal is the most common reason for swimming slow.
* Push your chest forward and down into the water. Try to swim downhill!
* Keep your head low and steady, don’t allow it to swing to the side. Imagine you are an a rotisserie spit that enters through your forehead, your whole body rotates around the centre point. If you raise your head, it’ll cause the rest of your body to sink.
* Clench your butt cheeks. (Core muscles are used for position and rotation, doing this helps engage them).

* **L**egs
* In an elite swimmer, the maximum propulsion that comes from kicking is only 15% of overall speed. But to do that requires the body’s largest muscles and disproportionate amount of energy. (Long distance swimmers like myself do very little or no kicking).
* Fixing the kick is important for beginners so the legs don’t slow you down or cause you to sink. Kicking wildly (especially common in runners or triathletes) is more likely to cause you to slow. This is also part of the horizontal body position above. From what I have seen most triathlete swim coaches get this completely wrong and spend far too much time focusing on a better kick.
* You are not riding a bicycle. Kick from the hips, with only a little movement in the knees. New swimmers often have a big wide kick or their legs sinks, or both. This slows them down.
* While reading this, see if you can point your toes like a ballet dancer. If you can’t, start stretching your ankle while watching TV or while sitting at a desk. Not being able to point your toes while swimming is like pulling a weight behind you.
* Try swimming with your toes clenched into a fist. [Yes, just like Die Hard](http://die%20hard%20make%20toes%20into%20fists/). This will stop you kicking from the knees. You won’t be able to do it all the time, but it will help you understand what your position and kick should feel like.

* **A**rms
* Reach forward. Further still.
* Pull back underwater. But only when your palm is facing backwards behind you, not when they are facing the bottom. This called the Catch, when your hand starts effectively pulling.
* Keep pulling, then pushing backwards until your thumb scrapes your thigh.
* Try to always keep your elbow above your hand, at every point in the stroke. * This is not easy, and take a long time to get right.

* **B**reathing
* Exhale underwater
* Hum a little to get used to controlling your breath and exhalation
* Try sinking to the bottom of the pool with no arm or leg movement. This will help you learn breath control. Only do this when there is a lifeguard present.
* Rotate your head out of the water, don’t lift it. Don’t look forward or around. There is no forward visibility as part of standard front crawl, and learning this is a separate activity.

* **T**iming
* Both arms and legs alternate and all actions are smooth and continuous.
* Breathing is to the side.
* Rotate your hips to drive your arms to reach forward.

**Swimwear**

* Buy your swim suits one size smaller than the size you think you should wear based on your street clothes because water causes fabric to expand. You can’t see it but others can.
* Wear your swimsuit in the shower after your pool swim, it’s easiest way to wash out the chlorinated water. Suits will last up to four times longer. * Polyester suits lasts longer than chlorine tolerant fabric, and feels largely the same.
* Swimsuits are currently in a “shrinking phase”, that is, getting smaller. Male briefs are becoming more thong like with very narrow side panels, female racing suits are getting cut much higher at the rear. You can find different cuts, but it can sometimes take a bit of work.
* Never wring the water out of your swimsuit, it will weaken the fibres and seriously reduce its longevity. Simply squeeze it or use a suit spinner if there is one available.
* Baggy board shorts should not be used. Beginner and many intermediate swimmers have problems with drag. Board shorts add even more drag and make improving your stroke even more difficult.
* If you insist on using baggy shorts, please wear something tight underneath, because I have seen too many scrotums and assholes and I’m not even a paid professional.
* How you look or feel in a swimsuit does not correlate with how well you swim.
* There are three materials for swim caps: cloth, latex and silicone. Cloth is comfortable but otherwise useless, usually used by hotels to keep patrons from getting hair in filters. Latex lasts moderately well but snags hairs more. Silicone which is most expensive lasts longest but is also thickest and may be too warm for some people. No swim cap lasts for ever though. I never get more than a year from a cap.
* Swim caps will last longer if your dry them between uses, and better yet sprinkle with talcum powder.
* If you have a problem with the swim cap coming off your head while swimming, look for ones which have parallel ridges running around the inside edge.

**Pool Hygiene**

* Pool swimming took a leap forward in the 1960s once reliable swim googles became widely available and training sessions for Olympic swimmers were able to last for 3000 metres or even a whole hour!
* Goggles are essential for pool swimming because most pools use chemicals to make the water safe. [I have a longer post explaining the interactions of pool chemicals and people in more detail here](https://loneswimmer.com/2013/06/14/how-to-why-you-should-always-shower-before-you-use-the-pool-and-why-you-shouldnt-pee-in-it/).
* Pools that have a strong chlorine or chemical smell are LESS clean than pools that have little or no odour. The less the chemical smell, the cleaner the pool water.
* Pool-water colour has little relationship to pool water quality. Most pools use pool tiles to make the water look blue. Some even add small amounts of copper into the water for the same reason.
* Just because you’ve read that swimmers pee in the pool doesn’t mean you have to. But if you do want to stay being a swimmer, you should probably reconcile yourself to the fact that you are absolutely swimming in dilute urine. If this is really troubling you, best of luck with your sex life.
* It may not be chlorine that’s making your eyes burn. The pool may have the wrong water acidity (high or low). Soda-ash is added to pool water to control this.
* Of course, if there are too many organics (sweat, urine etc) in the pool, then more chlorine must also be added to balance the pool.

**Food & drink & peeing**

* Cold air in the pool deck or changing rooms, cold showers etc, evaporation of water from skin all cause the skin temperature to drop. This raises blood pressure as less blood flows and the hormone that suppresses urination is reduced. All this causes you to need to pee more. It’s completely normal.
* Therefore swimmers need to be more careful about hydration. Experienced swimmers will always drink during training.
* Yer Mammy was wrong. You can swim after eating. All marathon distance swimmers like myself have to eat/take nutrition during swims for example. However, your body will be using air to digest food and use energy for exercise at the same time, so you will feel sluggish at best.

**Effort & Diet**

* It is extremely common that new swimmers, regardless of or more likely due to prior experience in other sports, underestimate the overall difficulty of swimming and overestimate how much energy they are expending. If you haven’t mastered breathing and are desperately out of breath this does not mean you expending significant energy.
* Calorie consumption rates in swimming given by website, apps or wearable fitness trackers or watches cannot be trusted because the variables are too varied. Weight, water temperature, stroke, experience, rests, set and session duration all play a part. I could say it’s almost certainly less than what any of those are telling you for an hour swimming.
* Pools are lower than body temperature and conduct heat away. So your body does start using energy to retain heat. The effect lasts after the swim is over. This makes swimming an appetite enhancer. Swimmers notoriously eat a lot. For beginner swimmers, you need to learn to control this.
* Most people with a good but average diet will have sufficient energy in blood and liver stores to sustain two hours of high intensity exercise. So it is not essential to “pre-load” in advance of daily swimming

**How much should you swim?**

* How much you should swim depends obviously on your goals. However since swimming is technically difficult skill, it is safe to say than more swimming is better.
* But how much? As a general guideline I recommend four times a week, 2000 metres at a time is a good aim. Beginners won’t be able to swim anywhere near this distance, so let’s say 40 minutes a session.

**Injury & other physical problems**

* “Swimming is low impact sport, with little chance of causing injury“. This is a widely repeated misconception. Apart from the obvious, front crawl injuries to the shoulders do occur, caused by overuse and poor technique. You can get injured with only a small amount of swimming.
* The best ways to reduce the risk are to improve your technique and ALWAYS do a little backstroke each session. Backstroke is a stabilising exercise for front crawl. It helps strengthen the opposing muscles in the shoulder muscles to assist in keeping your shoulders balanced. It does not have to be a good technique to be effective.
* Does sleeping on your side cause discomfort? The cause is almost certainly tendonitis. This will not get better by itself, or with rest or by reducing swimming. I recommend some deep tissue massage, direct icing and physiotherapy, in that order as required, with massage & ice fixing ninety percent of problems.
* Water in your ear is easiest dislodged by bouncing on the heel of the leg on the same side as the water. If this doesn’t work, have a shower and stand with your ear up under the water. If this doesn’t work, try a drop of rubbing alcohol (surgical spirit). Wear ear plugs if this is a repeat problem.
* Asthma prevalence is correlated to regular swimming. The simplest and most effective treatment is to use your Daily Preventer, that you may not want to use daily.
* Chlorine sensitivity causes very runny nose, sneezing, sore, red or streaming eyes. The simplest and most effective treatment is to use a nose clip. They take about one day to get used to, and are 100% effective.

Okay folks, I’m off to the pool My log resest itself from last year’s million metres and I’m once again back to the start.

Second small edit. Doubtless there will be questions. Since I’m in Ireland and I am going swimming, and it’ll be llate late after I finish, I’m not going to be able to answer much, sorry. There are more than sufficient swimmers here now to be able to answer most any question.

Remember the best swimmer in the one having the most fun!

(Small edit: I’ve been asked about my flair here previously. Waay back in the early aeons of r/fitness when all the mods were different, the then mods applied flair to some contributors to indicate their expertise in particular areas. I was then the only Channel swimmer here at that time).

Iä! Iä! Cthulhu fhtagn.



View Reddit by TheGreatCthulhuView Source

Daily HIIT Exercise versus Long Distance Cardio in the Winter

Hi everyone,

I’m a 26 year old Asian male and I currently weigh 190lbs and I’m 5’9″. I’ve been a long distance runner for a year or so now (I ran 950 miles in 2018), but I am new to weight training, where I started lifting weights for the first time ever 3 months ago. Here are some stats:

**Squat**: 180

**Deadlift**: 195

**Bench**: 130

**Lat Pull-down**: 145 max for 4 reps

**Barbell shoulder press**: 60, don’t really do this often.

**My main goals are to lose weight and also have a sexier, more developed physique, particularly back and chest. I do not have abs, and I’m looking to have a more fit body. I think my diet needs improvement too, and I need to have more protein.**

I was wondering – I typically used to run 25 miles a week, and would run 4 miles, maybe twice a week and then have a long run on the weekends of 9-13 miles at an 11:30 pace.

I’ve been told however that HIIT is more effective at weight loss than long distance running. I love running long distance because it’s so relaxing, but I’ve been thinking that HIIT might be more time and energy efficient since my runs are very long. Also, it’s very cold outside where I live (Chicago, it gets around 20 degrees in the mornings/evenings when I run) and with HIIT I can do it in my living room. Also, I’m working full-time and my running is starting to be burdensome on my schedule.

**I’d like to exercise 5-6 times a week, where 3 days are weight training and 3 days are cardio/HIIT training. Should I do 30 minute HIIT training daily, like 3 times a week (maybe doing ABABAB, alternating weight training and HIIT weekly) instead of running 15-20 miles a week, if I want to lose weight and get a more sexy, developed physique?**

Thank you!



View Reddit by BlueLensFlaresView Source

Is body weight exercise enough to maintain a decent amount of muscles mass during a pretty extreme amount of weight loss? See text box please…

Ok so I’m 196 pounds, 5’2 young woman aiming to get down to 120 pounds and hopefully get strong fit and chiseled when it’s all over. I keep seeing how important it is to maintain muscle while losing weight otherwise you could still have dangerous amounts of fat on your body aka “skinny fat” even while being at a technically healthy weight. Also I’ve heard it be said often that increased muscle mass amps up your BMR which will also aim in weight loss as you naturally burn even more calories throughout the day simply existing.

I looked at the wiki but didn’t see this specifically so if I overlooked it I apologize and if you know where it is please do point me in the right direction.

The trouble that I have is this…I like most newbs when it comes to strength training don’t have the slightest of clues on what to do to actually build muscle, there’s only a handful of machines at my gym that I know how to use and even then I don’t truly know how much or how little I should be pushing myself with the workouts…you know high reps low weight, high weight low reps; I simply don’t know.

The gym I go to offers personal training but I won’t be able to afford it for another couple of months and I’d like to start with the strength training now. I feel utterly lost not knowing where to start and so was thinking of just doing body weight exercises for now to try and preserve some muscle along the way and I need to know if that is actually adequate enough??

If it isn’t can you point me to where I can go to find weighted workouts that I can do from home? Like a comprehensive list of equipment like dumbell sizes and weights I’d need, as well as specific workouts to do.

Any help would be greatly appreciated because I truly want to reach my body goals. Thank you!



View Reddit by Shadows23View Source

Losing weight, food, calories, exercise.

I don’t intend to ask “wHaT sHoUlD I eAt” the most important thing I see is just making sure your calories net less than needed and that’s understood. But I don’t have a stable enough schedule to be able to do a proper diet. I am a student and a private tutor at the same time. So I might be called to teach at random times so I cant have a meal set at a time.

So these are my questions.

Does it matter if one day I had for example 2 larger meals (still in calories) and then another day 6 smaller meals or ever 8 snack meals? (still in calories and making sure to get some protein or something?

Does it matter if one day I eat 1600 calories (1800 to maintain) and another day 1800 and maybe another at 1500 or should I aim to always hit a certain calories or go below a certain amount?
3 examples I am thinking of.
1 eat Bellow 1800 a day.
2 eat Bellow 1600.
3 eat 1600 exactly.

Any other advices for people who can’t really control when they can eat or when they are free to eat?
I am planning to add some pre-prepared foods in my diet. Hopefully.



View Reddit by CarpaltunnelingView Source

Does strength exercise cause stress?

I am okay with jogging and don’t have much difficulties jogging 25min regularly,but I am scared of strength training because I think strength training might cause stress and worsen my mental health/depression.I used to do a lot of strength training for 6-7 years continuously but decided it’s stressful,so now I jog 25mins,3km for 4-5 days a week.Whats your opinion on strength training?



View Reddit by Mobc1990View Source