Cool Downloadable Workbook w/ Progress Tracker

Tuesday, November 27, 2007

Day 65 - The "Mother" Returns

This is the one workout that NEVER gets any easier. I don't know if it's that I just got off the sick bed and layed low for 5 days or that my endurance is still that much outta shape. (I hopin it's the sick part haha) While this time my heart rate stayed around the range it usually should 165-175 bpm, unlike the 190-200 bpm last week, and I was able to complete the entire workout, I was still sucking air pretty hard.

It seems that this workout has gotten harder for me since phase II. I remember in phase I, I was hoping not to throw up. Phase II, I was Plyo King and Domonique had nothin on me, what ever he jumped -->I jumped. Now in Phase III, I' somewhere in between.

After talking to some of my friends who are avid runners, tri-athletes, and other that are WAY MORE knowledgeable about about stamina/cardio, they told me it's all about the breathing and how it is one of the most important things to focus on during working out (in addition to form).

There have been times where I put more of my focus on the doing the moves, jumping higher, etc... instead of focusing on keeping my breathing controlled and steady. Which in turn makes me HAVE to (not want to) stop early not because I'm pushing myself to hard, it's because I've spent all my energy huffin and puffin to the point where I feel I can get air in fast enough.

The work of breathing is increased during exercise and requires up to 15% of the total energy spent in high intensity exercise. The harder the respiratory muscles work, the less blood flows through the legs. This means that the respiratory muscles take blood instead of it being sent to the arms and legs. Therefore, anything that lessens the respiratory muscle workload means more blood (which contains oxygen, sugar for the muscles and gets rid of lactate and carbon dioxide) can flow to the legs and arms during intense exercise.

The respiratory muscles are subject to fatigue just like other muscles in the body and this fatigue can reduce blood flow to the peripheral muscles(i.e. arms & legs).

The impact of this on the athlete is the impact on the ability to inhale adequately. The athlete may perceive breathing is very difficult causing them to work even harder to breathe and thus causing problems related to the work of breathing.

So basically, the more I focus and control my breathing, the more "energy" is given to my body to perform the tasks. Interesting, Something so trivial to think about becomes something so important to remember. Who would have thought?!?!

I would like to comment that the Glucomsamine that I've been taking has (at least in my mind) helped out with my knees. They don't snap, crackle, pop as much. I can do more of those side to side ski twist hops without my knees tingling or starting to hurt. I can also tell in my wrists and hands, they don't pop as much either.

I'll be back tomorrow pushing play


Anonymous said...

Hello, Nicholas!

Very impressive changes you're making with this program. I'm on day 45 of my first go-round. My wife wanted to start with me and after about a month, it got to be too much with kids, work and the rest. I'm working out late evenings around 10:00PM...hard to go to sleep after and mornings can really suck. I've been doing the lean program...figured I'll get my money's worth and do classic next...followed by doubles. I've seen good results so far (lost 12 lbs to-date). I'm interested in your last comment about you knees. I've got those snap/crackel/pops going on. What worked for you?

Anonymous said...

Hey Nick,

Thanks for all of the updates and information on the p90x, i really value your honesty throughout the process.

Your transformation is awesome, KEEP IT UP!

My p90x comes today, i am really excited to start.

Question, how high of cielings do you need to do plyo?

Anonymous said...

KP, I do this in my basement and it has pretty low ceilings (I can touch with my fingertips flat footed), probably 8 feet or less. You don't really do any jumping for height in plyo, it's all about controlled movements and lots of front to back, side to side. I'd worry more about hitting the ceiling while doing overhead dumbbell lifts.

Nicholas Davaul said...

I've been taking Glucosamine Chondroitin w/ MSM. I've been taking it for about two weeks now. It's the vitamin isle in any supermarket. The amount used in studies of glucosamine was 1,500 mg per day and in studies of chondroitin sulfate, 1,200 mg per day was used.

If you are allergic to shellfish, consult your doctor before deciding to take glucosamine. In most cases, however, allergies are caused by proteins in shellfish, not chitin, a carbohydrate from which glucosamine is extracted

Nicholas Davaul said...

My ceilings are around 10' tall. While that is plenty of height to do plyo.

However, you don't need that tall of a ceiling. Just enough height that if you jump as high as you can you won't hit your head. Like GMAN said, it's alot more side to side and front to back moves. Only on such moves like Jump Shots or Squat Reach Jumps do you even need to extend your arms above your head.

You can modify by keeping your hands slightly above head high and jump as high as you can.

ace said...

Very good post here about the breathing. Aside from just focusing on breath with control you may want to also think about "how" you breathe normally. Most adults breathe into there chest area, so when they inhale you can see their chest rise and fall. This doesn't fill the lungs completely. And less oxygen = more fatigue. Watch your son breathe sometime. Especially as he sleeps. I'm willing to bet that his chest stays still and his stomach moves up and down. This is called belly breathing and it is much deeper than the shallow breathing most of us adopt as we age. Basically your son is literally filling his body with oxygen which in turn can mean more stamina and faster recovery. Ever wonder why he can just go and go and go? Belly breathing plain and simple.

All that aside it isn't hard to move back into that type of breathing pattern. Just lay on your back with one palm on your chest and the other on your stomach. As you breathe try to keep the palm on your chest still while you try to push the palm on your stomach up. You want to think of filling your belly with air. Once you get the sensation you can practice it whenever you think about it. Soon it becomes normal and you should see a big difference in a lower heart rate and overall stamina.

Anonymous said...

thanks for the heads up on the ceiling information..... plyo is SERIOUS..... i could only do one or two of the guitar jumps but next time will be more

Anonymous said...

Ha, I wanted to comment that Tim from Cali and I are on the same exact day, he also must have started October 15th. I love P90X and have been doing the workouts since May, but only in October did I take it seriously and go step by step with it as the program indicates.

The only problem I have is I don't follow the diet program. I try my best on my own but until I move away to Arizona, friends and family will always be able to talk me into eating junk from time to time. Also on Day 44 or something you commented about Chest Shoulders and Biceps doesn't make sense cuz Biceps are pulling muscles. It is chest shoulders and triceps. I'm sure you noticed this by now though.

Anyways, your results look great so far and I'll check back once in a while. When I start my 2nd go around I'll probably make a page like this to record my progress. Its a shame how much I've improved in every aspect and I don't have a single fit test report, photo, or workout chart entry to show it.