lamppost Posted September 30, 2016 Posted September 30, 2016 I have about 10 months to get in the best shape of my life so I can do the Muddy Muggle. I know there'll be other chubby nerds trying to do it and the rules say you don't have to complete all the obstacles, there are alternatives available, yada yada, but I really want to complete as much of the course as possible without injuring myself. I'm pushing 40 and my hips haven't been the same since I had kids. Core is naturally quite weak and I build muscle/strength more slowly than average. Anybody have ideas for a training plan that gradually increases intensity? What can I do at home to prepare for obstacles like a wall climb? I have experience doing things like 30-Day Shred and 21-Day Fix at home, but not sure what to follow that up with once it becomes too easy. Quote
Kiara.I Posted September 30, 2016 Posted September 30, 2016 What about T-Tapp? It's isometric, so the stronger you get the harder you work against yourself, so it works for chronically out of shape or for chronically IN shape. It's got a pretty huge focus on core, and should help stabilize the hips. You'll probably want to add in running, clambering, whatever else as well, but the T-Tapp should help with initial core (and overall) strengthening to give you a great basis to start from. Here's the "Try some moves" page: https://www.t-tapp.com/try/ 1 Quote
gardenmom5 Posted September 30, 2016 Posted September 30, 2016 What about T-Tapp? It's isometric, so the stronger you get the harder you work against yourself, so it works for chronically out of shape or for chronically IN shape. It's got a pretty huge focus on core, and should help stabilize the hips. You'll probably want to add in running, clambering, whatever else as well, but the T-Tapp should help with initial core (and overall) strengthening to give you a great basis to start from. Here's the "Try some moves" page: https://www.t-tapp.com/try/ one other thing to know about an unstable pelvis . . . low adrenal function can cause this. it affects five different muscles groups - all tied into the pelvis. just something to consider - if they are low, improving function will improve things. - and make your exercise more effective. 1 Quote
lamppost Posted October 1, 2016 Author Posted October 1, 2016 one other thing to know about an unstable pelvis . . . low adrenal function can cause this. it affects five different muscles groups - all tied into the pelvis. just something to consider - if they are low, improving function will improve things. - and make your exercise more effective. Huh, I have never heard that. I'm Googling how to improve adrenal function, but do you have any favorite pointers? Quote
gardenmom5 Posted October 1, 2016 Posted October 1, 2016 (edited) Huh, I have never heard that. I'm Googling how to improve adrenal function, but do you have any favorite pointers? stop the thyroid madness has some good tips on their site. however - what you do depends upon if your cortisol is low or high - and the only way to know for sure is a 24 hour cortisol saliva test. (NOT the blood test your dr would run.) some drs will do it, or you can self-order. I was surprised to read about it - but I changed from synthetic thyroid rx to NDT - and an issue related to those muscles, and unstable pelvis significantly improved. it was weird. . . . eta: supposedly adaptogens work either way. there are a number of different ones, and formulae - and it's finding which one works for you. Edited October 1, 2016 by gardenmom5 Quote
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