How would you go about this?

missmeganmro

So I fell off of the health wagon for awhile and am finally pulling myself back together. I generally have a pretty good sense of what I need and what to do to squelch the few pounds I want to lose, but my approach is entirely different this time around because part of the fitness routine isn't an option, it's a must.

My only mode of transportation is my bicycle. I started a new job last week and my round trip to and from work is 12 miles. Also, my job is 7.5 hours of being on my feet. Haven't been on a bicycle in YEARS and oh man, last week was rough! But I'm starting to figure out what I need for fuel and today's ride went pretty smooth. Anyway, here's my inquiry: I want to do yoga and strength training at home, right now I'm focusing on calisthenics 3 days a week every other day, full body.

I started on Monday, and that coupled with the bike riding and being on my feet, my legs are BURNING! My thighs feel like the hulk wants to bust right through my leggings! Thighs, calves, but my butt isn't sore. Since I would be doing my calisthenics routine tomorrow (later today, just got home from work) should I leave the leg portion out of it and play it by ear on how I feel? I think I might be pushing too hard too much, too soon. Would it be a better idea to get acclimated to the biking and standing and ease into my leg routine? And what about my glutes? I'd like to be able to still work my *kitten*. Any good ideas for a calisthenic exercise that strictly targets that area without compromising my legs?

CipherZero

Soreness isn't a measure of anything. If it's muscular soreness (as opposed to PAIN) the calisthenics will likely help recovery by the increased blood flow to those same muscles.

That said, if you're sore enough that it's interfering with normal activities, I'd not do the additional work.

Spirit_Goose

This sounds almost exactly like what I was doing when I tore up my Achilles tendon except add a few miles of running per week. It put me out for three years. Every step I took on that foot was pain. I speak from experience when I say: definitely take it easier on yourself if you're feeling sore. It's better to take it slow for a week than to be completely pulled out of the game for years because of a dumb injury.

Also, oftentimes the soreness we feel is a build-up of lactic acid in our muscles. Doing stretches will help release it. It might be uncomfortable at first but it will reduce your recovery time (like any other exercise, listen to your body and don't over-stretch).

jessicapk

If you haven't ridden your bike for years and now you're doing 12 miles a day, I'd really recommend getting used to it again before you incorporate too much more into your routine. Once you've done it regularly for at least a week or two, you will be better prepared to do more without injuring yourself.

DancingMoosie

For glutes, try donkey kicks and glute bridges

rybo

You're definitely ramping up to a lot in very short time. That's risking injury, but on the other hand it is normal to have a period where you feel pretty beat up until your body adapts. Since you can't back off the cycling, back off your calisthenics for a week or so (at least the legs) then get back into it after your legs have adjusted to the bike.