Different kegel-routines

30-40 minutes every day? Am I the only one that suspects overtraining?

No, you are not.

Honestly, it has almost become involuntary. It just happens. I have been doing them like this for a few months. Should I cut them back? Actually, it is more like 25 minutes of 5-7 second kegels.

Is that too much? I have never experienced any fatigue and my wood is pretty darn solid!

When you don’t feel much fatigue you can keep your routine of course. The risk of over training remains though.

I guess this stems from the fact that I have been doing kegels since before I even knew what a kegel was!! I also keep myself in pretty good shape, going to the gym 5 days a week, so I guess my body is used to the stress.

Over training is primarily a maladaptation of the CNS that is why it often expresses itself in the parasympathetic nervous system, strenuous muscle activity does not always tax the CNS to a degree great enough to elicit over training. Over training that can come from muscular work is directly proportional to the resources that must be invested to recover from a given stressor. Basically what I’m saying is kegels work a very small muscle with very little fast twitch muscle fiber (fast twitch muscle fibers have a higher activation frequency IE. The CNS has to fire more often for them to turn on thereby fatiguing the system quicker) so since they don’t stress the CNS greatly and the muscle is so small that it doesn’t take a large amount of resources to heal the stressor (the kegel) then I would say that it’s almost impossible to over train those muscles. Also being sore is NOT a sign of over training and is NOT directly proportional to muscle damage. Actually if you sleep 8 hours eat properly (and what must people even so called experts think is proper is not) drink enough water and train at or above 95% of your maximum output you will not become sore because this intensity of training will elicit the proper hormonal releases into the blood stream. Ok I went on a little rant and this doesn’t have much value for kegels only those aspiring athletes out there. So what am I saying, it’s nearly impossible to over train doing kegels.

Well, that sounds like it make sense.back to 40 minutes!

jojajico

As they say ditto.

On a side note I kegel in the car, to and from work and or school. However, my best gains came when I was doing them at work, I would be doing odd tasks which would take up x amount of time. I would kegel to each one of these tasks and use them as a stop watch. Worked great, WAY better than counting the time. Certain tasks I would flutter, where as others I would do holds. I was able to increase my fluttering rate from 40 times on one task up to 100 times over a year.