Steph:
Here are some answers to your questions:
I get headaches quite often. I usually get them cause I'm overexerting myself or just cause of the intesity of my workout. For example, I get headaches more often when I've been running and less when I'm doing the recumbant bike. I think its cause when I'm running, I can tell for me, its much more intense than any other form of excercise. I think it just depends how hard you're working and how that effects your body. I've been working out for years, and this still happens.
I go to the gym 4-5 times a week.
I spend 30 minutes on some sort of cardio machine.... treadmill, bike, elliptical. Then, I do approx. 30 minutes light weight lifting for a particular muscle group each day. Sometimes, I feel the 30 minutes is too much when I get dizzy or weak, but I just trust my body, and when I feel I can't go on, I don't push it.
I know I've done enough cause I have a specific routine I follow that gets my hr up to between 155-180 bpm. Usually, unless I get my hr into the 170-range, I just don't feel like I pushed myself enough. I usually feel absolutely invigorated when I have done enough. I think everyone is different. You just have to follow your body. If you FEEL like you've pushed yourself and are breathing hard and feel stronger, I think you're doing enough. If you don't feel that you're breathing hard and aren't sweating from exerting yourself, you may not have done enough. That's JMO though. Everyone is different.
I know I've done too much when I have that "low blood sugar" feeling. I also know I've done too much if I go over 180 bpm hr when I'm doing cardio. If you can't talk (with some effort) while you're doing cardio, you're working too hard.
You CAN do too much.... I usually can tell right away if I've overdone it cause I'm absolutely "fall over" exhausted. I can barely catch my breath. I also feel really nauseous when I overdo it or I get a headache. These are all signs for me.
I cough most of the time AFTER I excercise hard. I rarely cough while I'm running unless I'm already feeling a little congested when I start. I personally find it worse if I cough while I'm trying to control my breathing while doing cardio. It just messes up my breathing and makes it harder for me to take deep breaths. So, when I'm doing with cardio, I try to cough what I can out. Then, often, when I've done a set of weights, I will cough some if I've really pushed myself and done heavier/harder than usual. Usually, for some reason, when lifting weights, I seem to cough througout alot more than when I run or do other cardio.
I think its great you're starting weights! My docs have always said light weight lifting is great to strengthen chest muscles and just make us stronger to fight off bugs. I usually do a weight that is a challenge, but I can usually do 8-10 reps for 3 sets. You should feel a little strain, but not so much that you can't finish or that you're in severe pain after lifting your set. I'm always sore the day or two after I work a specific muscle group, and that is normal. My husband has trained people and has done weight lifting (much heavier than I) for 10-12 years, and he still gets sore the day or two later. I actually welcome that "stiff" feeling cause then I know I've done it right and I have "proof" I'm getting stronger.... ha ha. I know, I'm weird.
Anyway, good luck on your regimine! You'll do GREAT!!!!
Sonia
28 w/ CF and CFRD
