New updated workout, out with old in with new..

[Boss Man]

In that case then, definitely a Hyaluronic Acid supplement would be a good way to go.

I would also increase anti-inflammatory foods, so things like Apples, Peppers and Onions, as they are anti-inflammatory, and mild anti-histamine, owing to the Quercetin content.

Also Pineapple for the Bromelain content. That will help as well.

[Bonnie]

Ok, I can look into the acid one...I picked up some glusosamine & chondroitin capusles ( combination ones ) Unfortunately after the pharmacist said take 500 mg..3 x a day safely, I picked up a bottle with 900 mg ones ? Though he said under 2000 mg per day is suggested so will be 2 x a day ? ( bottle still says 3x ) Is good I will incorporate those foods more into my diet, I eat them to a certain extent already ( stuffed whole red peppers for dinner today in fact ) & I love pineapple ! Thank u boss man.

[Bonnie]

Err, does that mean I'm not supposed to take the glucosamine ones ? Cos I took one before I read this..

[Bonnie]

Ok so I should of been out the door an hour ago, though I'm pondering what to do, on friday I also strained the glute & possibly the hamstring also, two days later it feels better but I KNOW it is not 100 % better, now do I workout & aggravate it all over again? wait another day ? Yesterday I hopped up a widely spread step & felt pain...Id be lying if I said this doesnt bother me, I finally found what I like doing & Ive knocked myself out of it, within a month with these dumb injuries.

[Bonnie]

Decided to take my injured body to the beach & rest, last year was knocked out of the gym in august by surgery for 6 weeks, so as I try & remain on the positive, cos it kills me to not do those weights & the glute/hamstring is even to tender for HIIT, could barely walk cpl days bk, but if anyone has suggestions on speeding up the healing process, ie, icing or heat or...not sure what is best ? Thanks & have a great day to everyone !

[fitoverforty]

I finally found what I like doing & Ive knocked myself out of it, within a month with these dumb injuries.

Think about it Bonnie, the increased exercise you have begun in the last month is quite an adjustment for your body to make.

Listen to what your body is saying...it is giving clear warning signs that you may need to take it a little slower, let your body adjust to the added demands you are placing on it.
As soon as your glute or hamstring feels better, and you can do HIIT again, scale it back to once or twice a week for a while longer before trying for the 3 times a week.
Remember to stretch the hamstrings and glutes after HIIT! Very important to increase your flexibility to avoid injury.
It does NOT mean you are losing ground or that you are going backward, it just means that you need to give your body a little more time to catch up and adjust.
You are strong and fit...and you will get past all of this...IF you are patient and let everything heal.
I am the worlds worst at trying to continue to run with an injury for fear of "losing" my conditioning or what I had built up already. So, I know how it feels to step back and regroup. In the past, running with an injury never made me a faster or better runner, it never improved my performance...it only delayed and made worse the inevitable break down of my running completely,with ALOT of pain that could have been avoided. In fact, I "discovered" weight lifting, only because I had been forced to stop running after I was nearly crippled from shin and knee pain on BOTH legs. I discovered lap swimming as a great alternative whole body workout also.
So, I guess what I am trying to say is that right now may be a good time to try some different things that will still give you a good workout, still maintain your fitness level and allow your body to heal from your current injuries.
I hope some of this helps you....I can hear the disappointment in your words and I really want to help you keep from going there, kay?
STAY POSITIVE!

[Bonnie]

Thanks Yes this new program is a shock to my system & will take some practice, I was reading on a page about injuries & it said " they r a learning experience " & keep u focused on correct form.Ive actually annoyed my right hip, right wrist & the right shoulder ? This r old injuries, brought bk to life, but the hip & wrist I just chose to ignore till now..which might of now contributed to the muscle injuries..so yes if I can respect my body & myself enough to make it healthy & strong, then I need to respect it enough to let it heal Stems bk to that, fat thinking ( caused by highschool teasing ) that I miss even ONE day of training I will turn right bk into the shape I started at Irrational thinking, but none the less, the thoughts r there. Although Ive had some practice at patience last year when I had hernia repair & was NOT allowed to LIFT anything for six weeks. Though within one week of surgery, I was back walking the seawall When I have appt at that sports clinic, will ask them to check all joints etc in relation to weight training & thanks again for reply & I know where THERE is & im so not takin a trip there

[Boss Man]

In that case keep taking the Glucosamine and Chondritin.

The G & C, is a joint supplement, but Hyaluronic Acid helps with the levels of Synovial Fluid, that lubricates things like the Fingers, to assist flexible, smooth, digital movement.

I was not aware you'd been starting on the G & C, so in that case I'd keep taking it for a while. I just suggested the H A, as I thought it was the more siginificant product, because you'd revealed the possibility of Rheumatoid Arthritis, as opposed to just some kind of normal localised Joint issue.

So I'd suggest you stay on the G & C, and see what it does, and if it seems not to be having as much of an effect as you thought, then you could consider the H A as an alternative.

[Bonnie]

I actually had only taken one pill before I read ur recent post now a total of 3 of the glucosamine & if u think the other one will be more helpful then I will switch.In the a.m. Ive my doc appt & have decided to make a list, for the man, the specialist asked me " so what do we do about this arthritis ? " to which I looked at him dumbfounded & said " what arthritis ? !! " Im into fitness...he just smiled at me ( this was 4 months ago ) so obviously that needs to be re evaluated, also explains why lately when I hit my finger on something feels as though I dropped a ten lb anvil on it, when most ppl wouldnt even feel it.Thanks for your help boss man

[Boss Man]

What I think is stick with the G & C, and see how it goes for now. It might be fine. I'm thinking the H A would be good for either a change, if the G & C doesn't seem to work too much, or when you finish it, and want to switch to the H A.

I don't think the G & C, will be useless, so why bother binning it when you've just bought it? At least see if it works out first, before condemning it. It is good as a Joint supplement, especially since the Chondritin, seems to have been added to a lot of Glucosamine supplements, in recent years, after many claims that Glucsomine was possibly a fools gold type of thing, that offered much and delivered little.

Chondritin has been touted before as the better of the two, but works as a synergistic product to boost Glucosamine efficacy. A bit like Vit C and Iron, or Vit D and Calcium, or Complex Carbs and Whey as similar examples.

[Bonnie]

Ok thanks, will keep on it then

[ldematto]

You look great Bonnie - no way you'd let yourself go - we wouldn't let ya either! :) Make sure you don't push yourself too much - give your body the time it needs to repair. I'm still not doing HIIT due to leg (hams and calves) injuires - not even sure how, but for some reason my body is revolting! Prob bad form - which I'll take care of when I get the book with detailed instructions(I hope, I hope!)
I love, love, love working out - I'd hate to hurt myself where I couldn't do it anymore......take care Bonnie - I know you love it too!

[Bonnie]

Aww thanks u Yeah I' ll never let myself go, though thoughts r not always easy to control & taking them & flipping them to a positive side, took some training, rational emotive therapy course was something I participated in due to some addictions I faced in life & I can honestly say my life has never been dark since. Think the body can withstand the HIIT in the morning, weights can wait one more day.. elliptical trainer is not impact, so should work out ok Have a great day tomorrow ladies & gents !! Thanks for the support

[Bonnie]

Todays workout

HIIT same as before

Though I'm finding the one min, not as hard to reach anymore ?

[fitoverforty]

Good job Bonnie. The fact that the one minute increases are not as hard to reach is showing that you are becoming more conditioned cardiovascularly (is that a word?)...well you get my point.
I think I read that each week you should add more intervals, so maybe adding more of the one minute increases to the workout will continue to strengthen you and give you the results you want. One thing I did is to increase the 1 minute to 2 minutes on a couple of the intervals...not sure if you are supposed to or not, but that's just what I did.
Are you doing any other running or cardio besides the HIIT? Do you have access to a pool for lap swimming? Water is a great way to do non impact resistance exercises.