Useful extras
September 01, 2007
Try strength training
Challenge Yourself for: 30 days
Weight lifting and strength training not only build muscle mass but may increase your metabolism and help strengthen your bones.
With this in mind, try to integrate some strength training into every week for the next month. If you’re new to exercise, make sure to take it slow. (Contrary to popular belief, pain is not gain. When you feel really sore after a workout, you’ve gone too far.) If you’re a cardio junkie, replace two out of every six workouts with strength building exercises.
Always consult a physician before starting any exercise routine.
(We’ve given you 30 days for this Challenge. When you log your progress, you only need to log as many – or as few – days as are applicable.)
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There are many ways to make the perfect workout. Four day split routines work the best! Monday-chest, biceps, abs. Tues-Quads glutes and calves, Wed-shoulders triceps and abs, Take thurs off! Friday you’ll hit your back, hams, abs AND calves. Make sure your doing cardio up to three times a week! Always remember HARD intense cardio burns 300% more bodyfat than moderate!! So if you hit the treadmill or the bike do 1 minute intervals of hard sprinting then recover with 30 seconds to a minute back to moderate!
eaiello, Your routine looks awesome! I’m working on adding yoga/pilates to my routine but I don’t have the time. I’d love to have a nice, relaxed setting for yoga. Yoga doesn’t work unless the mood is right. Any suggestions on a “quick” yoga session?
And you’re so right…stretching is critical!
I’ve been working out with a personal trainer for about 5 months now. It’s expensive, but SO worth it! A really great trainer will combine strength training with cardio (which is great!) My weekly workout schedule is constant and has become a routine for me, so I feel like I need to follow it:
-Monday: Indoor cycling class (cardio AND leg strength!)
-Tuesday: Personal training session (cardio and strength training), and aerobics class (also includes strength training)
-Wednesday: Yoga/pilates class (balance/flexibility), and indoor cycling class
-Thursday: Yoga/pilates class, and stability ball class (balance/flexibility)
-Friday: Personal training session
-Saturday: Aerobics class (including strength training)
-Sunday: usually a walk and some yoga on my own
Strength training helped me build up a ton of strength…I’m stronger than EVER! When I first started out, my comfortable bicep weight was 10 lbs….that’s a piece of cake now!!
One VERY important thing: DON’T FORGET TO STRETCH after weight lifing…I learned that the hard way!
Since I have a farm and animals, I perform daily chores of feeding, dumping old water and hauling fresh water by long hoses I must drag around or buckets. I also must carry 50 lb. bags of feed sometimes as I unload these from my vehicle. To add to this, I’ve decided to pitch and haul out a minimum of five wheel barrows full of manure at least 3 days a week. This will be a good strength training routine and my animals and I will all benefit from clean barns!
for me strength training + running is happiness
yes, instead of just doing half hour of cardio, i started doing some strength training to tone and tighten . I love it now that I have started doing it again. thanks
so i am at school and living in a dorm, so i brought some arm and leg weights, and a few resistance straps to use to! they work great!
When you exercise make it fun and change it daily. Always do something different to avoid bun out.
I “bond” with Denise Austin M-F before I go to work and do strength training during the commercials. Today (Saturday) I added an extra day to my weekly exercise routine.
i walked for a whole hour i am pround of myself because i usually just walk30 minutes.i knew i could do it.
have been taking Charle for a good walk at the hight school. Plan on getting back to lifting wts.