Working out for the first time

Discussion in 'Health & Fitness' started by MarinaHighTennis, Jun 7, 2013.

  1. MarinaHighTennis

    MarinaHighTennis Professional

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    I recently got a membership to this sports club and I started going to the gym there (first time). First time, I did light machine workouts on the machines at 30-40lbs. About 2 hours later I played tennis and I was amazed at the results! I moved extremely fast and hit extremely hard without trying. All I was trying to do was grind and I beat my opponent 6-1 6-1. I was surprised at the easiness to play bc of working out.

    However, yesterday I worked out again (2nd time) and did more machines than I did the first time but at 40-60lbs and benchpressed a bit. I felt pretty SORE and after a few hours later I went to play tennis and it was HORRIBLE. I could not move fast. Sure i hit hard, but I was really ticked off at my footspeed because footwork and speed is very important to me. I felt SLUGGISH and LAZY.

    Does anyone know what happened? :confused:
     
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  2. Sumo

    Sumo Semi-Pro

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    Could have played too soon after.
    Could have broken down more muscle in the 2nd workout.
    The 1st workout could have caught up to you.
    Could have had an off day.
     
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  3. GuyClinch

    GuyClinch Hall of Fame

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    I'd factor in your diet and rest as well. It's not just about the workout..
     
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  4. creyes

    creyes New User

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    There are a few common things going on here that you need to watch out for.

    1. How long are you resting between workouts? It takes muscles 2-3 days to rebuild so don't work out muscle groups on consecutive days

    2. Every time anyone who has any amount of motivation goes to the gym the first time, they're so full of adrenaline that they blow through the workout no problem and the new increase of serotonin makes you happy an energetic throughout the day. Sad as it is, you get used to that after a while and you have to actually be diligent about your workout/tennis schedule.
     
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  5. LeeD

    LeeD Bionic Poster

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    And possibly, working out doesn't translate directly to sports improvement or failures.
    I was working out on Cybex machines for 7 months thru the past fall, winter, and spring. Most of my weights increased close to double my first week, using double the reps. I thought I was getting strong. Was riding bikes also, but that never improves.
    Well, after 6 months, my windsurfing got worst, I felt weak, my tennis sucked, but I looked almost good in the mirror.
    Like biceps, 30 lbs., 15 reps, one set to 40lbs, 20 reps, 3 sets.
    Lat pulls 90 lbs, 15 reps, two sets to 110 lbs, 30 reps, 3 sets.
    Leg push from 90lbs. 15 reps, one set to 140 lbs, 30 reps, 3 sets.
    Getting stronger didn't help any sport I did. Best part, I started feeling rotator cuff problems, and strained elbows.
    Not sure if purely getting stronger is the best thing. Getting stronger WITH lots of tennis and windsurfing might be the call, but my body cannot stand that much exercise. And riding 50 miles on a road bike, couple with tennis, and windsurfing 5 days a week, is just wear and tear on the fragile body.
     
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  6. RogueFLIP

    RogueFLIP Semi-Pro

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    Your first workout was very light; not enough to challenge your system, more likely it primed it up.

    Second workout was longer, with heavy weights to challenge your system and bring on some delayed onset muscle soreness. That DOMS is a factor to what contributed to your "horrible" tennis game. Your nervous system was still a little under "chaos" so to speak from the workout and also contributed to your sluggishness and lazyiness.
     
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  7. MarinaHighTennis

    MarinaHighTennis Professional

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    Thanks for the info guys! I played some more tennis today and it seems the sluggishness is wearing off just a little but boy do I hit huge groundstrokes haha

    Do you know how long it takes to be back to normal? Will I be faster than before?
     
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  8. MarinaHighTennis

    MarinaHighTennis Professional

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    Im still feel slow and stiff... I was playing better without working out imo
     
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  9. LeeD

    LeeD Bionic Poster

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    Maybe you worked out incorrectly. Possibly you concentrated on heavy weights. Possibly you concentrated on light weights with lots of reps. Neither is particular good for tennis.
    You need to work on explosive, quick movements for tennis. Weights is often an off season, or between season activity, not a IN season activity.
    Watching your vids, you want to play ATP style, big strong shots, end the point, go for winners.
    Well, training for marathons can only hurt your game, and, gaining big bulky muscles also, slowing you down.
    Train for explosiveness. Sprint for 5 yards, stop hard and sprint back the other direction for 5 yards. Train on half a court, starting from center baseline with a stopwatch in your hand. Sprint to each baseline repeatedly, always ending in hitting position, split and head back half way, then split and sprint to the other side. Sprint to service line, hitting position, and cover an imaginary deep lob back to the baseline, timed by your stopwatch until you see obvious improvement.
     
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  10. MarinaHighTennis

    MarinaHighTennis Professional

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    ill do that but i have a problem with being overpowered and i do weight machines at 40 lbs max
     
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  11. LeeD

    LeeD Bionic Poster

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    Can't figure your correlation between getting overpowered and using 40 lbs max on the machines.
    PhillipKohlshrieber doesn't seem to get overpowered except by the top 10, and it could be because he's just not top 10 material.
    A long time ago #1 for the Phillippines, ByronNepomecino, was 5'8" and maybe 145 lbs whe he turned 25. He beat on me relentlessly after he turned 18.
    SomedevDevarraman does OK for his physical size.
    Hope you're taller, heavier and stronger, though.
     
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