in exercise, is it really true that "no pain, no gain"?

[novastudent2012]

<p>Yeah, if you’re sore the next day it means you’re not exercising below your ability, but if you are getting dizzy/having pain during exercise, especially cardio, you are working yourself too hard.</p>

[AznPwyd]

<p>i don’t think you are doing the rowing machine with the right form.
if you do you’ll find that its REALLY hard</p>

[galoisien]

<p>

How hard are you swimming the 50/100m?

</p>

<p>I’m making times of 50 seconds per 50m (breaststroke). Yes, I realise that competitive racing times (after the start and so forth) are usually half that. </p>

<p>

i don’t think you are doing the rowing machine with the right form.
if you do you’ll find that its REALLY hard

</p>

<p>My average times are currently 2:05 to 2:10 per 500m, and if I feel like pushing myself, 1:55 to 2:00. The lowest one-time stroke I’ve ever gotten was 1:46.</p>

[galoisien]

<p>Okay, I’m aching very badly right now lol … I couldn’t even climb up the stairs. Is the fatigue supposed to settle in 48 hours AFTER the exercise? I mean, it’s funny because I didn’t feel any such fatigue/pain right after…</p>

[otrebmu]

<p>i hope you’re taking in enough protein. when you first start working out you’ll be very sore. the technical name for it is DOMS (delayed onset muscle syndrome). DOMS becomes nearly nonexistent after one’s been exercising for a while. The quickest and absolutely best gains come from when you first start because your body adapt rapidly. All you can do now is make sure you have enough protein and rest.</p>

[Russell7]

<p>DOMS DOMS DOMS… is it good, is it bad?
DOMS DOMS DOMS… ask your mom or ask your dad.
na na na na, na na na na na.</p>

<p>But yeah it’s fine to have pain from DOMS or from lactic acid during your workout. I can’t think of any other pain that’s fine to have.</p>

[kevster1001]

<p>No, it shouldn’t be painful. When you feel pain, that’s a message from the body to “stop!” and take a break (of course, unless we’re talking about muscle strength, it’s a different story)</p>

[BronxBombers7]

<p>There’s nothing wrong with quite a bit of soreness a day or even 2 days after working out, especially when it’s a new exercise or muscle group you haven’t done before. The first time I did squats at the gym it took me 25 minutes to walk across campus the next day because it hurt every time I lifted a foot off the ground.</p>

[galoisien]

<p>Exactly how much extra protein do you need?</p>

[huang]

<p>You are completely over analyzing this exercise thing. Running is amazing, you just need to find others to run with and stretch EVERYTHING before. Nothing gets any more aerobic than running. </p>

<p>And you should also do weight lifting, to tone up your upper body. Food should not be an issue; as long as you eat, you should be fine. Eat meat I mean.</p>

[Rachel_Dawes]

<p>One doesn’t have to eat meat to get sufficient amounts of protein, even when bulking up when working out. You can eat eggs, millk products such as milk and cheese, beans, soy products such as tofu or soy milk, and various nuts, and get plenty of protein. Beans are much cheaper than meat and more storage-friendly-- you can buy them canned, dried, and they don’t need refrigeration beforehand and typically don’t have expiration dates until a whole year. </p>

<p>(And anyway, the typical American diet has too MUCH protein. Most Americans never need to worry about getting enough protein. What American diets often lack is enough fiber.)</p>

[Russell7]

<p>beans and soy are incomplete proteins… meats will always be the best protein source as it has certain amino acids that nothing else really has except maybe milk. Not all protein is equal. And I really doubt that the average american eats too much protein. I’ve read some stuff on that and the numbers are pretty low. Fibre is really only necessary for your crap and to prevent blood sugar spike and if you’re avoiding sugar that shouldn’t be a problem anyway.</p>

[Rachel_Dawes]

<p>

And I really doubt that the average american eats too much protein. I’ve read some stuff on that and the numbers are pretty low. Fibre is really only necessary for your crap and to prevent blood sugar spike and if you’re avoiding sugar that shouldn’t be a problem anyway.

</p>

<p>I guess there is a difference between what I’ve been reading and what you’ve been reading. </p>

<p>

A recent American Dietetic Association position paper reported that most of us don’t even come close to the recommended intake of 20 grams to 35 grams of fiber a day. Americans’ mean fiber intake is about half that --14-15 grams a day… Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less – and lose weight.

</p>

<p>from WebMD [Why</a> You Need More Fiber](<a href=“http://www.webmd.com/diet/features/why-you-need-more-fiber]Why”>http://www.webmd.com/diet/features/why-you-need-more-fiber)</p>

<p>

Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

</p>

<p>[Fiber:</a> Start Roughing It! - What Should You Eat? - The Nutrition Source - Harvard School of Public Health](<a href=“http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html]Fiber:”>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html)</p>

<p>

The amount of protein you require depends on your weight and your daily caloric intake. Most Americans consume more than enough protein in their daily diets…

</p>

<p>from WebMD [Will</a> Eating More Protein Help Your Body Gain Muscle Faster?](<a href=“http://www.webmd.com/fitness-exercise/news/20020529/will-eating-more-protein-help-your-body-gain-muscle-faster]Will”>http://www.webmd.com/fitness-exercise/news/20020529/will-eating-more-protein-help-your-body-gain-muscle-faster)</p>

<p>

Protein is found in many foods ranging from vegetables to animal products. Many beans (eg. Soya) contain equal or more protein than beef. All legumes, nuts and seeds have vast quantities of protein. By eating a variety and combining these plant products your Recommended Dietary Allowances (RDA’s) for all essential amino acids will be met.</p>

<p>Contrary to common misbelief, all amino acids are obtainable from plant sources. The plant foods that are high in protein also have vast quantities of other essential vitamins and minerals.

</p>

<p>from [How</a> Much Protein Should be in Your Diet? - Diet-and-Health](<a href=“D&H : Sculptez votre corps naturellement”>D&H : Sculptez votre corps naturellement)</p>

<p>

The average American eats about twice as much protein than what is actually required… Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems.

</p>

<p>from [Bodybuilding.com</a> - Maia Appleby - High-Protein Diets: Are You Losing More Than Weight?](<a href=“BBcom Membership – Bodybuilding.com”>BBcom Membership – Bodybuilding.com)</p>

[galoisien]

<p>I’m on a meal plan lol … one thing my dining halls don’t have too often is fish (except tuna salad), which would be one of the foods with the highest protein-per-calorie ratios, I suppose?</p>

<p>And I really dislike running, though I like walking – it’s just the impact against the tarmac that bothers me. But swimming is like wheeeeeee!</p>

[specify]

<p>

And I really dislike running, though I like walking – it’s just the impact against the tarmac that bothers me. But swimming is like wheeeeeee!

</p>

<p>If you’re serious about trying out for crew next year, running is unavoidable.</p>

<p>It’s really enjoyable once you get a hang of it. Do a diagnostic run (say a mile around a track or on the treadmill), and based on that time set manageable goals each time and achieve them.</p>

[Russell7]

<p>Rachel… Rachel dear. You’re posting stuff that you don’t even know what it means. I already mentioned why fibre is needed. Avoiding simple sugars and other unhealthy foods will prevent those diseases, especially type 2 diabetes. The reason that fibre is so good to have is because it slows digestion (therefore slowing sugar processing) and preventing the spike. The sugar spike is what causes the problems. But if you’re avoiding sugar the amount of fibre that you need will be MUCH less.</p>

<p>Secondly, see how that one source says “by eating a variety and combining these plant products your Recommended Dietary Allowances (RDA’s) for all essential amino acids will be met.” You need a wide variety to complete the recommended AA profile and it’s a lot easier to just eat meat. I said that you can’t do it on beans and soy… and you can’t. And over half of what you posted has nothing to do with what I said. You’re one of those people that just posts as much as they can in order to bore their opposition to death. I never said anything about plant protein and cholesterol, or that soy doesn’t have protein. Do us all a favour and leave that stuff out when you’re quoting articles… thanks. And I’m from Canada, but from when I was in the states they were pretty obese so I guess maybe you guys do get too much protein from McDonald’s and whatnot. One last thing, it says that the average american eats too much protein. The average american apparently doesn’t exercise. Anyone exercising will need a lot more protein than someone that doesn’t.</p>

[Rachel_Dawes]

<p>Russell7, regardless if you’re from Canada, didn’t you “doubt” that Americans don’t get too much protein? That is something I was addressing when I posted the links that state Americans actually do get too much protein. </p>

<p>

You need a wide variety to complete the recommended AA profile and it’s a lot easier to just eat meat. I said that you can’t do it on beans and soy… and you can’t.

</p>

<p>Don’t these statements contradict each other? What you seem to mean is that it’s EASIER to eat meat to get the same benefits of eating a variety of other protein sources, but not that “you can’t.” There’s a difference between what’s easier for you to achieve and what you just “can’t” achieve. Personally, I don’t think it’s that much harder to open a can of beans and a carton of almonds and pour a glass of fortified soy milk, than to cook some beef in a pan. </p>

<p>

I never said anything about plant protein and cholesterol, or that soy doesn’t have protein. Do us all a favour and leave that stuff out when you’re quoting articles… thanks.

</p>

<p>This is what you have stated, "meats will always be the best protein source as it has certain amino acids that nothing else really has except maybe milk. " </p>

<p>That is not correct. You don’t have to eat meat to get the same benefits; maybe you have to eat a variety of other sources, but it’s not impossible to achieve. Eating a variety of plant based products WILL get you the very same amino acids meat can, because these products DO have these “certain amino acids,” not just “milk.” Maybe meat is the easiest way to get these benefits, but it is NOT the only way or even the “best” way, as you stated. What I was using those article quotes for was to illustrate why your statement that other protein sources are incomplete compared to meat was incorrect, which is why I didn’t “leave that stuff out.” </p>

<p>I actually do understand what I was reading and was not just linking in order to “bore any opposition to death.” But wow, you’re so testy about handling someone who is disagreeing with you, all those insulting assumptions and attempting to sound patronizing by using the term “dear.” Grow up.</p>

[otrebmu]

<p>the bioavailability of protein in lean meats and fish is much higher than that of plant-based food. a poor diet consists of too much cheap and fatty meat, not necessarily too much meat. egg protein is actually the best. beans, nuts, plants, etc. are great for you but shouldn’t be your main source of protein intake.</p>

[TheresaCPA]

<p>Anaerobic pain comes during exercise. Pushing to point of anaerobic multiple times in an exercise session will push you up to your next plateau. Track people call this wind sprint, Cyclists call it interval training, and I dont know what swimmers call it. The other after exercise pain will go away. If it does not then change your diet. It’s just lactic acid build up. To get faster stronger use interval training, to get strength and endurance go farther each time. Endorphins kick in with endurance exercise. Endorphins dont help the pain of anaerobic, nothing really does thats why it’s always a pain.</p>

[Russell7]

<p>Sorry Rachel, do you prefer sweetheart? I bet you do, don’t you sweetie? I did say that about American diets, but like I said, that study is for the average american and exercising americans need a lot more. Those statements don’t contradict each other… the article that you cited lists more than just soy and beans (they list all legumes, nuts, and seeds). I said you could complete the profile with a combination of all of those, but not just beans and soy. It would be very annoying to follow your vegan “save the animals” diet when you could just eat meat. And I never said anything about almonds. I said it couldn’t be done with just soy and beans. lol @ you.</p>

<p>

That is not correct. You don’t have to eat meat to get the same benefits; maybe you have to eat a variety of other sources, but it’s not impossible to achieve. Eating a variety of plant based products WILL get you the very same amino acids meat can, because these products DO have these “certain amino acids,” not just “milk.” Maybe meat is the easiest way to get these benefits, but it is NOT the only way or even the “best” way, as you stated. What I was using those article quotes for was to illustrate why your statement that other protein sources are incomplete compared to meat was incorrect, which is why I didn’t “leave that stuff out.”

</p>

<p>now lol @ your rambling. So you put in stuff about cholesterol to show how you can make a complete AA profile without meat… you don’t even make sense. I don’t even know why I’m wasting my time responding to you… you’re cracked out. My initial statement was just poorly stated. I meant that milk is the only single thing with an AA profile as complete as milk.</p>

<p>

I actually do understand what I was reading and was not just linking in order to “bore any opposition to death.” But wow, you’re so testy about handling someone who is disagreeing with you, all those insulting assumptions and attempting to sound patronizing by using the term “dear.” Grow up.

</p>

<p>hahahaha nice try, but you don’t. You know it and I know it. And I think it worked - you sound pretty mad. You mad?</p>