Author's Note
Before I get started on this, I have mad respect for anyone who trains using their preferred method. Some people wanna' be bodybuilders, some people just want to look pleasing aesthetically, and some people just want the extra strength to do good in the world. Whatever reason you train, you've got my respect for just doing it in the first place. It takes serious dedication to make any kind of change, be it physical, mental, emotional; whatever difference you're trying to make. Spike and Twilight are specifically training for strength in this story, and that's why they're not big and muscular looking. I'll get into as much of the science behind it as I can in the story, but I just wanted to clarify that however you train and what you train for, I respect it, and if any jokes are made, they shouldn't be taken too seriously. Shout out to Robert Frank and my brother Ian for inspiring this story.
Training For Dummies
About a week had gone by since Twilight returned from the grave. Over the course of that time, she and Spike had made repairs to her castle and received a visit from all their friends. She woke up a little earlier than usual on Monday morning. When she noticed an odd sound that resembled music, she followed it to its source. It was apparently coming from Spike's room. There was also something that sounded like straining.
"Spike, are you okay?"
"Oh, yeah! Come in, Twi!"
Twilight opened the door to see Spike lifting two plates on a metal bar. There was extreme rock music coming from the stereo.
"Morning."
"What are you doing with that thing in you hands?"
"This? I'm lifting weights. I wanted to keep training after I brought you back, so I've started doing cardio and using weights on a regular basis. I've been changing up my diet a bit too."
"With all the fruits and vegetables and everything?"
"Yep. I'm pretty sure you know the basics of calorie control and food energy, though."
"I do. I just wasn't expecting to see you keep doing it I guess."
"Fair enough. I was pretty chubby the last time we saw each other."
"The weight on that bar doesn't seem like a lot."
"It's not. That's the point."
"I'm lost."
"There are two ways to train with weights; low weight and high repetitions, which increases strength and endurance, and high weight and low reps, which builds strength and muscle mass. I'll be training with both once a week and doing two cardio sessions a week. That'll give me three consecutive days of rest to heal the soreness."
"Why cardio? Aren't you pretty lean already?"
"I'm doing it to build stamina and speed. The longer and faster I can go, the better."
"Longer and faster? Is there some kind of threat?"
"Not yet, but it's better to be ready. Remember how many times you almost got owned in a fight because you couldn't drain their energy fast enough? I didn't think about it before, but having more strength, speed, and stamina than your enemy is really useful."
"That makes sense. How do the weight sizes affect endurance and mass, though?"
"Supposedly there's two layers of muscle weights strengthen. The first layer is less stiff because it isn't bonded as tightly, so it can't take as much shock, but it exerts more pressure because of its size. Heavier weights put more stress on the first layer, so it responds by growing and getting thicker. The second layer is a deeper layer of muscle that's already tightly bonded together. Lighter weights put more pressure on that layer because there's not enough stress to affect the first layer. Technically speaking, both types of weights affect the second layer, but lighter weights tear the muscle faster there because all the stress a heavier weight would've given the first layer isn't present."
Spike took off the hoodie he was wearing.
"You can tell my muscles are really small even though I lifted a lot of stones outside the cave. Go ahead and feel my arm."
Twilight complied.
"Wow! It's solid as stone!"
"Exactly. Building the second layer is probably what made my body so sturdy. I'm actually okay with not being bulky, so I won't train as intensely with the heavier weights, and I'll eat closer to average calories instead of excess, that way I can maintain my size."
"I had no idea so much planning went into diet and exercise."
"Hey, I have an idea. Why don't you give it a try?"
"Me!?"
"Don't worry. You won't start off with weights. There's another type of training you can do until you feel ready."
"I don't know. Exercise isn't really my forte."
"How about I show you before you decide?"
Twilight thought it over.
"I guess there's no harm in trying something new."
"Do you know what calisthenics are?"
"Yeah, actually. I read about them once. They're exercises where the stress comes from the position of your body."
"More or less. The two simplest exercises in calisthenics are knee and hind leg push ups and crunches."
"I know regular push ups, and i'm assuming the other kind are just a variation, but what are crunches?"
"Have you heard of sit ups?"
"I vaguely remember the term."
"With sit ups, you raise your upper body 90 degrees while your knees or hind legs tighten your core."
"Core?"
"Your stomach."
"Oh."
"Don't worry. I wasn't expecting you to know all the terminology. You can always ask me questions later if you need to remember something."
"Alright."
"Anyway, crunches are basically the same concept, but you're only raising yourself to 30 degrees instead of 90. It's safer for your spine. All regular sit ups do is work your hip flexors a little more, and those get stronger with cardio anyway."
"So I should do crunches instead of sit ups, right?"
"Mhm. I'll show you by example first, then you can try a couple."
Twilight nodded. Spike lied on the floor with his knees bent.
"This is the starting position. You can place your hooves behind your ears or across your chest. You don't want to grasp your head, because you'll end up pulling your neck forward and injuring yourself."
"Got it."
"Now, just slowly lift yourself up."
Spike raised his upper body.
"Stop about here, then slowly lower yourself back down. That full range of motion contracts and releases your abdominal muscles, and that's all there is to standard crunches."
"That's easier than I thought."
"Calisthenics are really fun once you get the hang of them. It's your turn to try."
"Here goes nothing."
Twilight lied down on the floor and crossed her forelegs over her chest. She repeated the motion effortlessly.
"Do a few more just to make sure you've got the motion down."
She did as instructed.
"That's good. I would say try five sets of twenty reps if you decide to train."
"Sets?"
"Just do 20 repetitions 5 times over with short breaks of about 15 to 30 seconds between each 20. That's a solid hundred."
"Okay. I get it now."
"Next up are the knee and hind leg push ups."
Spike got down on his knees with his hands spread about shoulder-width apart.
"Just so you know, form is key to doing push ups of any kind correctly. If your body isn't aligned right, it's going to put too much pressure on your shoulders and hooves. This is one of the easiest types of push ups you can do, but when you get to regular push ups, your lower body will matter a lot more."
"Okay."
"Just lower your body to the floor while keeping your torso straight. Your hooves should be about as far apart as my hands are so you can push yourself up easier."
Spike demonstrated by moving down slowly, then returning to his original position at about the same speed.
"Let me give it a shot."
"Go for it."
Twilight got into the same position and repeated the motion the same amount of times as the crunches.
"You've got it!"
"Seems easy enough."
"We'll call that good for the day. If you decide you want to learn more, I'll be doing cardio Friday."
"Well, I like learning new skills. I think I could get into this."
"We're gonna' break the stereotype that nerds can't lift."
Twilight made a sour face.
"Don't call me a nerd. That's mean."
"Hey, cheer up. You may be a nerd, but you're my nerd."
"I can't stay my mad at you, can I?"
"I'm too adorable."
"Come here."
Twilight placed her hooves on Spike's chest and kissed him.
