Feeling tierd afternoon

Hello friends good moring I on the board again to bother you, In the morning time Iam O K start work out eleptical crosstrainer then weight traing then treadmill  20 miniuts at the speed of 3 mile per houre or less. In the evening start pain in legs thighs only when walking, sitting is o k .It is start from few days. I am not doing any legs new workout in theses days. Thanks waitting for your wonderfull suggestion.                   

Jas, It may have nothing to do with the RNY. But,- Some folks have similar leg pain in the evenings due to low potassium. Many times people will recommend- “Eat some banana.” But, there are other foods that are far higher in potassium content-

Table of foods rich in Potassium:

Potassium rich foods Potassium Content Sodium content RDA % * Calories Soya flour 1650mg 9mg 47% 450 Black treacle 1500mg 97mg 43% 260 Apricots ready-to-eat 1380mg 15mg 39% 160 Bran Wheat 1160mg 28mg 33% 200 Tomato Puree 1150mg 240mg 33% 70 Sultanas 1050mg 20mg 30% 275 Raisins 1020mg 60mg 30% 270 Potato chips (crisps UK) 1000mg 1000mg 29% 450 All Bran 1000mg 900mg 29% 260 Wheatgerm 950mg 5mg 27% 300 Figs 900mg 60mg 26% 100 Dried mixed fruit 880mg 48mg 25% 230 Bombay Mix 790mg 800mg 23% 500 Papadums 750mg 2400mg 22% 370 Currants 720mg 14mg 22% 270 Sultana Bran 660mg 700mg 19% 300 Seeds average 650mg 20mg 18% 500 Nuts average (unsalted) 600mg 300mg 17% 600 Baked Potato + skin 600mg 12mg 17% 130 Roast Potato 550mg 9mg 16% 160 Oven chips 530mg 50mg 15% 170 Bran Flakes 530mg 1000mg 15% 320 Gammon lean 520mg 2200mg 15% 170 Soya beans boiled 510mg 2mg 15% 140 Plantain boiled 500mg 4mg 14% 112 Raisin Splitz 500mg 10mg 14% 340 Weetos 500mg 300mg 14% 370 Crispbread 500mg 220mg 14% 320 Muesli low salt 450mg 390mg 13% 360 Sardines 430mg 650mg 12% 200 Pilchards 420mg 370mg 12% 125 Veal 420mg 110mg 12% 230 Wholemeal Pasta 400mg 130mg 11% 320 Banana 400mg 1mg 11% 96    Values for potassium rich foods may vary between individual portions and brands, use only as guide!  * RDA is based on

Also, (and this would be the most common problem) Simple de-hydration can cause leg pain at night. Try upping your water intake. Even a small drop in hydration levels can cause leg pain/cramps for many people. Good to see you hitting the exercise! Keep it Up! Best Wishes- Dx

 

DX, Welcome back to the posting world. Rewatched your Kentucky seminars Monday of this week. Great stuff.  Missed your postings. Hope you hang around before going back on the road again but i guess the summer is upon us and theater jobs will be kicking it up a notch,...Yes? Joe

Sounds like you are over doing it a bit.  Your legs and body need recovery time.  You might try alternating lower body days with upperbody weight training days.  Or I am experimenting with alternating between hig distance days with lower distance days.  For example; did 6 miles yesterday afternoon walking and jogging (abnout 3 miles each intermitemnt).  My goal is to build to being able to jog the whole 6 miles (for participation in future 10K races).  Today I plan to walk 2-3 miles at lunch.  My hips and hamstring as are tight from yesterday's workout. So don't want to overdo them but stretch them out some. When training for my first 10K back on March 31.  I was walking2 then 4 then 6 miles, trying to get to the distance.  I started noticing I was wiped-out 1 or 2 days after the 6 miles days.  So I started doing the 6 miles 3 or 4 times a week with lesser distances on the days inbetween and it seemed to help me build strength and endurance with minimal leg pain and fatigue.  I did have to increase my iron and protein intake to counter the fatigue.  Later potassium levels became an issue also.  I addressed that with a banana or two a day in addition to my pill form supplements.  My CNP told me taking my iron with vitamin C pills or Orange juice would help them be absorbed more efficiently by my digestiive tract. Hope that helps.  Good job on trying to get some good exercise. Sounds like yu are doing a good job at tryng to develop some great exercise habits.  But like everything else, you can do to much.  More isn't always better. Joe