Muscle Fatigue?

 
CapFeb

So I've realized that if I take 4 days off of work (I dance at clubs) I can do like, scissor climbs and stuff that usually takes me a while to get into a move my first few sets of stages. Then after about 4 stages my muscles just go back to being..."normal". Like, my first few stages on my first day back from work always makes me feel like my muscles suddenly have super powers. I can shoulder mount consistently, even. And then every day after that my muscles are just like, "WHAT ARE YOU DOING..THIS IS TOO MUCH EFFORT...CAN'T YOU JUST WALK AROUND THE POLE AND LOOK PRETTY.." It even gets so bad sometimes that I can't climb without looking like I'm going to slip off the pole (I'm not afraid of falling, but coworkers can tell that I'm fatigued.)

Is it normal when you work doubles three days a week to have what I guess is muscle fatigue? Should I be eating something over other things? I eat mostly salads with grilled chicken at work. Would more carbs help? Protein? I'm open for suggestions. Or some words of console of this is normal given how often I pole (I pole when I'm not at work like I'm mad at my pole or something..._ 
Jul 24, 2012
Veena

That's a lot of working out both of you! [www.studioveena.com] Rest days are good, and just as necessary as workout days.  If your training or working that much, your diet (not dieting) lol but what you eat and how often, is very important. Eating often, making sure you get enough healthy food, during the day will help with fatigue. Bananas are great, and can be just as helpful as an energy drink! Plain old water is also very necessary. Whenever I start to feel tired during the day, I drink some water, and usually it helps boost my energy.

I eat 6 times a day. Breakfast, snack, lunch, snack, dinner, snack. Keeps my blood sugar regular, so I can avoid fatigue. I eat larger snacks on the days I workout. 

 
Jul 25, 2012
CapFeb
What do you eat for a snack Veena? I've been thinking of adding a banana to my "snack" protein bar at work. But I'm unsure of the amount of food one should eat for it to be a healthy snack and not just a meal.
Jul 25, 2012
CapFeb
What do you eat for a snack Veena? I've been thinking of adding a banana to my "snack" protein bar at work. But I'm unsure of the amount of food one should eat for it to be a healthy snack and not just a meal.
Jul 25, 2012
Veena

Try taking a look at this site. [web.mit.edu]

These look yummy too  9 healthy predinner snacks. [www.realsimple.com]
Jul 25, 2012
sweetbug
I work at a club also. And i really want to work out my legs but I'm scared cause even when i take two days off and go back to work my legs are so tired. Plus my feet tend to swell.
Jul 26, 2012
Kali21

Rest days are SO important, I weight train and i find if i have done a hard session and then try again the next day my muscles are swollen and damaged from the prevous days work. So my strength is far less. But keeping my fluids up, foam rolling and gentle stretch help me recover and condition so that after a rest day i can go at it again.

 

Maybe don't go all out on you 1st day back and leave something in the take for tomorrow?
Jul 26, 2012
Brandi RocknBody

I have a similiar issue - I cannot consistently get my shoulder mount if I have the slightest of muscle fatigue.  I'm curious to see what others post in this thread as I have been trying to find the right balance since October 2011 - that's when I started teaching pole (which is a phenomenal workout in and of itself!)
Jul 26, 2012
mizvix

I'm going to second what has already been said - rest and diet!

Rest days are important, but also days where your training is just not as intense also; light weights, walking not running, light stretches, floorwork not tricks. Sometimes i feel too energetic to rest so i'll do gentle work, knowing that another day might be too much.

Another tactic is to rotate exercises. i tend to pole 3 times a week at a studio and i also do strength and cardio training at home. i rotate my exercises so that i have legs days and upper body days, ensuring that my upper body days don't clash with my pole days, and if i'm planning on doing a lot of running (i take notions....) i make sure that i leave good time between it and leg weights, otherwise i don't achieve to my best in anything! My exercise routines are fluid and adaptable so that i can adapt to changes to my schedule and body, rather than strictly sticking to a pattern. 

diet is also vitally important. I calorie count, but the quality of my calories is important to me as my focus is conditioning not weight loss. I do try to limit junk. I'm a carb fiend so have a few portions a day. (i tried a low carb diet once as part of my conditioning and after a few weeks i had to give up on it as i felt like i was going to die, even though i was hitting my calories each day.) i make sure i have a couple of small portions a day rather than one large meal - like Veena said - quite a number 'meals' will help keep your energy levels level and avoid those dips that lead to bad eating! Protein is important for muscle health. I keep protein powder and bars in the house if i need it as a supplement. And i take a multi-vitamin (i know my diet should provide all my vits and mins, but i'm a picky eater and know there are things I lack).

one thing i have discovered is that everyone is different with their training and recovery times and there are no hard and fast rules. it's a case of trying things out for a reasonable length of time until you find something that does work for you.

 

 
Jul 28, 2012
 
tacha666
I started pole dancing with Studio Veena since there wasn't a good studio around. Once in a while I did a private or a workshop, but most of the times it was Veena, my friend an I training together. I wouldn't have been where I am now without Studio Veena
more testimonials