exercises with weights

Extreme Exercise For Weight Loss Will It Work For You

If you want to lose weight, you probably don’t want it to take a long time. So you might be looking into extreme exercise for weight loss. You might think that if a little bit of exercise is good, a lot of exercise must be better.

This isn’t always true. You can over exercise. And if you need to lose some weight, throwing yourself into extreme exercise right away isn’t going to do you any good. You could end up with an injury that can prevent you from exercising for a long time. And you don’t want that.

While there may be workout routines that are called extreme exercise, it usually refers to simply exercising to excess. Instead of jogging for an hour maybe someone will do it for 2 to 3 hours. Or they work themselves to the point of exhaustion.

While a few people might benefit from this extreme type of weight loss exercise, most people won’t. Most people will become exhausted or injured and will burn out on the idea very quickly. The best way to lose weight through exercise is to take it steady and slow.

Unfortunately, most people who want to lose weight don’t really have that kind of patience. The thinking is that results should happen quite quickly. And they usually don’t.

You didn’t gain weight overnight, so you won’t lose it overnight no matter how much you exercise. If you don’t start slowly when you begin an exercise program but instead jump into it full force, you raise your risk of injury.

Not to mention, you could burn out and not want to do it all. If you decide that walking for 30 minutes isn’t good enough so you walk four times a day for 30 minutes, after a few weeks you might decide it’s not worth the effort.

If you’re already very fit, extreme exercise might be for you. But anyone can exercise too much and damage their bodies. If you’re trying to lose weight, there’s probably not going to be a lot of extreme exercise you can handle.

Trying to do too much too fast will not only risk injury, but it can be bad for your morale. When you try to overdo it and find that you can’t, you might feel a little depressed about your physical state. It’s better to take it slow and build up your exercise level at a normal pace.

While walking for 30 minutes at a brisk pace might not be as impressive as running a half marathon, it will help you meet your weight loss goals much quicker. If you try to train for a marathon or some other extreme form of sport when you’re not ready, you’re only going to discourage yourself.

And if you’re discouraged, you’re not going to want to do the exercise. An exercise that you don’t do won’t help you lose weight. So while extreme exercise for weight loss might be the thing that “everyone” seems to be doing, don’t fall into that trap.

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I have had a lot of experience in this. You may have shin splints or compartment syndrome as they are very similar.

Shin splints can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs, or just too much distance. They can occur on the medial, or inside of the shin, or on the lateral, or outside of your shin. Medial shin splints are usually caused by excessive pronation or flat feet, and often by pounding from running, or sports like tennis, volleyball, and other weight-bearing activities.

Lateral shin splints (sometimes called anterior shin splints) are usually due to overuse and inflammation of the anterior tibialis muscle and the muscle compartment in the front of the leg, along the outside front of your shin. The anterior tibialis muscle flexes your foot upward. People frequently get anterior shin splints from the repetition of flexing the muscle. For instance, on the treadmill, if you walk fast enough, and for long enough, or if you’ve suddenly increased the speed, or you’re walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing hundreds of biceps curls until your arm started to cramp. Plus, on the treadmill, there’s no letup since the mill just keeps going. You could potentially have the same problem if you walked or ran briskly outdoors for a long period of time at a speed faster than you’re used to.

Treatment for shin splints includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon really well. If you have the problem during running or walking, try warming up more and don’t increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same. I also find that walking is worse than jogging, so you may like to do interval-type training where you walk for a few mins, then jog for a few minutes.

To stretch your calves:

1. Lean against a wall with one leg forward and the knee bent.
2. Keep the rear leg straight, heel on the floor.
3. Keep your back straight and lean your hips forward until you feel a stretch in your calf. If you don’t feel it too much, put your toe of the rear leg up on a tree limb, or a dumbbell, or any other small object, so that you bend the ankle more. Your heel always remains on the floor. That will increase the stretch.
4. To stretch the soleus muscle and Achilles (very important for shin splints), do the same calf stretch but bend the back knee slightly and you will feel the pull on your Achilles tendon.

I also like to do a simple stretch where I sit on my glutes, with my shins on the ground and knees fully bent. I lean back slightly to stretch it even more. This stretches the area around the knee which can have an impact on the way you move, and shin splints as well.

When you stretch, make sure to hold the stretch until you feel looser and not just for 10-15 seconds. The point to stretching is to stretch the muscle, so hold it until you feel stretched.

Also make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt you should gently massage them and then ice them after you work out.

In my runners, I took out the inner sole and replaced it with a 4 degree arch support full inner sole that I bought from sports store Athlete’s Foot. I have tried both higher and lower and found this works for me. There is also a 30 day trial with them so if you get it wrong you can return them!

I get shin splints more with the treadmill, which is why I moved to the elliptical trainer. Since my fitness improved, so did the shin splints, so carefully persevere.

That said, in my daily work out, I still only do 10 minutes on each machine (elliptical, treadmill, stepper, bike, rower and back to elliptical). I found that doing a good stretch of my legs and glutes at the 30 minute mark of cardio also prevented the shin splints or lessened the pain. In the beginning you may like to warm up using a stationary bike (well worth the investment) and then do your stretches.

Cool down stretching is equally important as warm up stretching so make sure you don’t forget.

Good luck with your program and stay focused. When you feel a small amount of pain don’t think avbout it. Visualise yourself as healthy and tell yourself you are healthy throughout the workouts, imagining yourself as the fit person you want to be. It will eventually happen.

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