| doomsdayer
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Hi,
I would like to know you "ideal" workout for the week. like is it 5 -6 times cardio and 2 times a week of weight training?
Thanks! |
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Mon Mar 10, 2008 2:37 am |
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| oldpjams
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| 5-6 days of resistance and 5-6 days aerobic with 1-2 days active recovery (e.g. walking) |
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Mon Mar 10, 2008 1:22 pm |
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| scotch32
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Hey oldpjams, we meet again!
Doomsday – I don’t disagree with oldpjams but I think it varies significantly depending on each individual’s goals, age, and level of fitness. Also, the type and intensity of resistance training greatly affects the necessary recovery time. At age 30, I try to give my muscles two days to recover after intense weights. If you want more specifics you should post some of the above details.
Go nuts on the cardio though, as much as you can tolerate. |
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Mon Mar 10, 2008 5:29 pm |
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| oldpjams
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scotch32 wrote: Hey oldpjams, we meet again!
Doomsday – I don’t disagree with oldpjams but I think it varies significantly depending on each individual’s goals, age, and level of fitness.
That was my ideal workout. I train 50 weeks a year with two days of active recovery per week. |
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Mon Mar 10, 2008 5:40 pm |
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| doomsdayer
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i just started working out regularly last week ( previously i just do running on weekends)... so my typical workout is aerobic /cardio exericse 6 times a week....(30-45 minutes), resistance training 4 times a week (split body parts -- day 1 upper body,day 2 lower body)
also, how many times do we need to train the abs? i have read that as per repetition it should be 8-12 reps /3 sets ...can we do this 4 times a week?
thanks again! |
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Tue Mar 11, 2008 1:00 am |
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| oldpjams
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| ATMO abs should be trained as a fast twitch muscle just like your other muscle groups unless you have some reason to do otherwise (you'd know)...don't work your abs in the same way two days in a row and 3 sets of 8-12 reps quitting with 1-2 reps still possible is a good gauge. |
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Tue Mar 11, 2008 11:53 am |
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| scotch32
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I hate doing abs so I limit them once per week. I’m with oldplams on this though in that they need two days rest minimum, especially if you isolate them.
I’m only on weights 4-times per week, but each session is lengthy and thorough. Although I only do my abs once per week, I obliterate them on that day. I’m a big believer in compound exercises like squat, bench, military, deadlifts, and the Olympic lifts. As a result, the core, including abs, get stabilization work on Mon/Tue, then destroyed Wednesday. Chest and arm lifts don’t require as much core stabilization, so they are able to rest Thursday. My basic schedule is: Monday – upper back/shoulders, Tue – legs/lower back, wed – abs w/ extra cardio, and thur – chest/arms. Ab workout includes push crunches (barbell), hanging leg raise (squeezing weighted ball between feet), dumbbell side bends, and the twist machine – usually 4 sets each, although sometimes I cut the oblique stuff to 3 sets.
Its a little brutal, and I am assuming you are healthy, else that regiment is too much. Assuming that, however, just vary the resistance according to your needs and your abs are done for the week in a quick 30 minute routine. |
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Tue Mar 11, 2008 8:41 pm |
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| frustratedieter
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Depends on your schedule and also your age. I was told to exercise minimum 3X/week. Programs like CURVES will say that minimum is 30 minutes 3X/week...so from that, I take my base.
My endocronologist would applaud me if I could do it minimum 5X/week and I always approach each week saying I'm going to "hit" for that...BUT if I only make 3X's then I'm much further ahead than if I were just a slug and sat on my duff.
If you have been inactive...begin slowly. Don't go full-force until you've established it as a habit. When I began...I began by walking and I had to work up to 30 minutes a time. Then after a few weeks I'd add 5 minutes to that and eventually made it to 60 minutes.
I had a broken ankle (with surgery) and once the cast and boot came off I had to regain my strength and stamina. I'm 63 years old so this probably took more time than if I were 20 or 30 years younger! I'm nearly back to my pre-accident times now and it's been 7 months since my physician gave me the go-ahead. |
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Tue Mar 11, 2008 8:49 pm |
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