| pookiebear
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Good morning, everyone. :D
When I started exercising 7 months ago, I was having trouble figuring out what I should do. I didn't belong to a gym. I only had 1 exercise tape. So, my choices were exercise tape or walking outside. :) Well NOW! I have:
~ a membership to a gym
~ 2 different Tae Bo tapes that I love!
~ 2 different Pilates tapes that I love!
~ Eliptical (At home)
~ I also love to take walks/runs outside
I love doing it all and so far, I've been just doing the more intense w/o's when I feel up to it and on days that I want to w/o but I don't have as much energy - I just do the things that are low impact.
My questions is: Should I stick to a certain regime for 6 weeks and then change it up? Or should I just w/o whenever I can and do whichever exercise I feel up to at that moment? Would doing (say) walking for 30 min. 3 days/week and lifting weights at the gym 3 other days/week for 6 weeks straight be more effective than using life as my gauge and working out when I get the opportunity? (Still 6 days/week - but maybe Pilates one day, Eliptical the next, Gym the next, and so on....)
Any thoughts? Comments? Ideas? |
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Thu Oct 20, 2005 3:30 pm |
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| oldpjams
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if you wish to make improvement at the best rate -- add muscle, make cardiovascular improvement, improve stamina, personal performance, etc -- you need to continue to challenge your body. for most people that means mixing up exercise every six-eight weeks. it may be small adjustments such as doing an exercise on your knees instead of standing, or on one leg, or on a SB, but something needs to change or you will plateau.
i worked out very hard for a year on home equipment. (i had worked in gyms as a college student for years and have a good understanding of the equipment and technique.) i saw dramatic improvement for a few months and then everything slowed to a crawl. i did get stronger and leaner, but very very slowly. i thought this was normal.
i started working with a trainer last year and he rewrites my routine every two months. the difference is astounding. when i go back to exercises that i haven't done in a few months my strength is significantly better.
as for aerobic exercise, 30 minutes of work will burn a certain number of calories today or six months from now -- but it's a lot more interesting if you keep changing workouts. are you trying to burn calories, improve cardio, or train for performance in a sport?
variety is definitely good. not sure if this answers your question. i think this is more an answer about resistance work? |
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Thu Oct 20, 2005 3:48 pm |
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| pookiebear
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It does help, but I'm not sure what I should do still.
oldpjams wrote: as for aerobic exercise, 30 minutes of work will burn a certain number of calories today or six months from now -- but it's a lot more interesting if you keep changing workouts. are you trying to burn calories, improve cardio, or train for performance in a sport?
I'm a 25 years old female, 5' 4", 128 pounds and in Phase 3. I'd like to keep up exercising and get TONE! I want to maintain what I have and GAIN MUSCLE. I'd also like to focus more on weight training. If I lost a couple pounds, that's fine too... and I understand when I lift weights more, I'll probably gain. I'd just like to lose more fat and gain more muscle over time. I'm in no rush, but I want to keep at it! I've been doing good thus far... just want to know what would be the most successful as far as a "plan" at this point.
Does that help? |
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Thu Oct 20, 2005 4:03 pm |
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| oldpjams
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pookiebear wrote: It does help, but I'm not sure what I should do still.
oldpjams wrote: as for aerobic exercise, 30 minutes of work will burn a certain number of calories today or six months from now -- but it's a lot more interesting if you keep changing workouts. are you trying to burn calories, improve cardio, or train for performance in a sport?
I'm a 25 years old female, 5' 4", 128 pounds and in Phase 3. I'd like to keep up exercising and get TONE! I want to maintain what I have and GAIN MUSCLE. I'd also like to focus more on weight training. If I lost a couple pounds, that's fine too... and I understand when I lift weights more, I'll probably gain. I'd just like to lose more fat and gain more muscle over time. I'm in no rush, but I want to keep at it! I've been doing good thus far... just want to know what would be the most successful as far as a "plan" at this point.
Does that help?
our goals are similar. i'm currently on a program of resistance 5x/week broken down into push, pull, and legs/abs routines. the trainer guestimates the routines to run 45-65 minutes based on # of sets, but i tend to be quick (guilty) and they pretty much always run 45 minutes. the trainer has factored in that i cycle for sport and has that worked in 3-4x/week. i ride more than he allows with the program.
the resistance program changes every six weeks (i stretch to eight to save $) and the last week is an unloading week with half the number of sets. |
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Thu Oct 20, 2005 5:26 pm |
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| pookiebear
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| That's cool. :) So, you are on a plan then that changes every 8 weeks. Would you recommend that I develop a plan for myself then that lasts 6 or 8 weeks? |
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Thu Oct 20, 2005 5:31 pm |
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| oldpjams
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pookiebear wrote: That's cool. :) So, you are on a plan then that changes every 8 weeks. Would you recommend that I develop a plan for myself then that lasts 6 or 8 weeks?
if you can put something together for yourself that's great. i'm a little frustrated to be at the mercy of my trainer to tell me what to do next. i'm beginning to get an idea of the progression each exercise and each program goes through over time. still, the trainer throws in wild card (my term) exercises that seem to come out of the blue.
for example, some of my chest exercises from memory:
seated bench press >
standing cable push split stance >
high cable push split stance >
low cable push split stance >
single leg cable push >
high cable single leg cable push >
low cable single leg cable push >
seated cable push on SB >
bench press on SB
the exercise for the same muscle group changed every 6-8 weeks. i do notice that i get progressively stronger weeks 1-4/5 and then it tapers off. |
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Thu Oct 20, 2005 5:51 pm |
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| pookiebear
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Ok, this is good... :)
So, do you feel like every 8 weeks, you feel like you're "exercising for the first time"? You know, the "pain" that comes with the initial time you decide to work out? Since you're working differently every 8 weeks... do you experience that "pain" each time you start something new? |
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Thu Oct 20, 2005 6:06 pm |
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| oldpjams
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pookiebear wrote: Ok, this is good... :)
So, do you feel like every 8 weeks, you feel like you're "exercising for the first time"? You know, the "pain" that comes with the initial time you decide to work out? Since you're working differently every 8 weeks... do you experience that "pain" each time you start something new?
occasionally a new exercise will tax muscles in a new or usual way and i'll be sore for a couple of days. my instructions from the trainer are specific for each exercise -- e.g. do 8-12 reps at a -2 intensity meaning i should use a weight that allows me to do 8-12 and still feel like i could do 2 more reps.
the biggest difference i see when an exercise changes is that i feel unstable and have trouble doing the exercise at a comparable weight to what i've been doing -- if i've been doing cable pushes on one leg at 65lbs, then when i switch to seated on a SB it might take 3-4 weeks to be able to do 65lbs again.
it definitely feels like a new routine each time, which is good because i get bored easily. |
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Thu Oct 20, 2005 6:13 pm |
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| pookiebear
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Quote: occasionally a new exercise will tax muscles in a new or usual way and i'll be sore for a couple of days. my instructions from the trainer are specific for each exercise -- e.g. do 8-12 reps at a -2 intensity meaning i should use a weight that allows me to do 8-12 and still feel like i could do 2 more reps.
That makes perfect sense. ;) I'll keep that in mind when I decide to switch up my weights.
Does any one else have any advice? |
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Thu Oct 20, 2005 6:41 pm |
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| RareFlower
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Hi Pookie. This may sound like a dumb question, but is walking at 3mph a weight-bearing exercise or an aerobic one? I can't use my hands, that's about all I can do. I belong to a gym, so I have access to a lot of equipment. My options, as I see them are treadmill, recumbent bike, eliptical, and maybe leg presses. Last year I could press 200 lbs. This year I haven't even tried yet as I've been in PT so long. I'm pretty weak. Oh, and I can do leg curls, leg extentions, and hip abductors. Mostly I'm interested in the walking, tho'. help!
Rose |
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Wed Nov 16, 2005 6:02 pm |
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| luvs_torun
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Rare, hope you don't mind if I jump in here (since I am here).
Walking is a weight bearing exercise AND cardio! :D
Regular brisk walking is one of the most simple, most effective ways to exercise. Not only does it strengthen your bones, but walking also reduces body fat, improves your mood and energy levels, and reduces the risk of stroke and heart disease. Plus you can do it just about anywhere—from your own neighborhood to a treadmill to the safe, car-free environment of your favorite mall.
Walking Tips
Always check with your physician before beginning an exercise program.
Even if it is cold outside, don’t overdress. If you are not sure how much to wear, dress in layers so you can take of clothing as you get hot. For mall walking be sure to dress lightly, since most malls stay around 70 degrees.
Stretch for five minutes before and after your walk to help avoid injury. If you have spinal osteoporosis, avoid trunk rotation and bending when stretching.
Wear walking or running shoes and athletic socks.
Start slowly to give your muscles a chance to warm up. Walk slower than your brisk pace for about five minutes, then speed up.
Don’t try too much too soon. If you’ve never exercised before, five or 10 minutes may be enough for the first few sessions. Gradually work up to 30 to 40 minutes per session.
Walk at a brisk pace. A good rule of thumb is that you should be able to talk to a walking partner, but not sing.
Take frequent water breaks. Try to drink water about every 20 minutes. Also, drink plenty of water when you’re done.
Once you get started, stay motivated by making walking dates with friends. Keep a log of your progress to chart your improvement.
Walking Form
Swing your arms opposite to your feet.
Keep your arms bent at right angles or lose. Don’t over swing your arms or you may begin twisting your spine.
Stand straight with only a slight lean forward. Avoid bending your spine.
Don’t overstride, which can cause injuries, aches, and pains. Take natural steps. To go faster, just step more quickly instead of taking longer steps.
Land on your heel and push off using the balls of your feet. |
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Wed Nov 16, 2005 6:24 pm |
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| RareFlower
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Thank you, luvs-torun. I do have osteoarthritis of the spine, Im just over the border from normal into osteopemic. I take Fosomax so hopefully will never get to the osteoporosis stage. I may even be able to reverse the damage with the medicine and the proper diet and exercise. A question: I was always told by the PTs to swing my arms as I walked. I have bad balance from my injuries last year so must always touch the bar with one hand. I like the treadmill the best, and the recumbent bike for burning calories. I can, or could, burn off 350-400 calories during a 1 1/2 to 2 hour gym session. I have to go back to aqua therapy real soon, tho', to even get started again. I just heard different stories about the walking, and was totally shocked to hear one of the trainers say that it was all aerobic exercize. Thanks.
Rose |
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Wed Nov 16, 2005 8:45 pm |
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| luvs_torun
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Rose, as long as you are not gripping the bar you are fine. Lightly touching the bar for balance will not affect your work-out. Take turns touching the bar with each hand so both arms get a "work-out". Also slowing the treadmill down just a bit may help you feel more secure.
Consistent walking on the treadmill should help to improve your balance (and help ward off osteoporosis). Another plus! |
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Wed Nov 16, 2005 9:10 pm |
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| babice
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I vote -- stick to it for 6 weeks or so and then vary it up.
Oh -- and go do Bikram! :P :lol: |
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Wed Nov 16, 2005 10:19 pm |
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