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Enough strength training?



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LEC358
SparkPoints: (9,251)
Fitness Minutes: (6,555)
Posts: 2,111
7/26/13 3:02 P

A full-body strength workout would involve squats, push ups/bench press, pull ups/rows/lat pull downs, and dead lifts. Lift heavy and to fatigue. 3 sets, 8-15 reps per set (though some will suggest lower). Takes about 40 minutes.



WADINGMOOSE
Posts: 1,044
7/26/13 2:57 P

I don't know if you need to "add" but you just need to be aware that you're combining strength and cardio. If you're intent is the greatest muscle gains in the shortest amount of time, it's not going to get you there, for that you need to lift heavy with lower reps.

But for the average person, I can't see why it isn't sufficient.



MELJONES3478
SparkPoints: (15,706)
Fitness Minutes: (6,082)
Posts: 505
7/26/13 2:03 P

I agree with the last post, Circuit Training would be more accurate. It combines cardio & ST.



LEKSIPATSY
Posts: 380
7/26/13 1:56 P

so you are saying I should add?....



ZORBS13
SparkPoints: (98,834)
Fitness Minutes: (99,987)
Posts: 13,065
7/26/13 12:37 P

that's more like circuit training.



LEKSIPATSY
Posts: 380
7/26/13 11:38 A

Sorry if this is a silly question. During the workweek M-Th I do group classes at my gym, and then I run 1-2 times F-Sun, so I am working out 5-6 times per week. I'm not sure whether to count my classes as 'cardio' or 'strength training' or both. So if we are trying to have 4-5 cardios and 2-3 ST per week and I doing enough? Since I have a 4 hour commute M-Th I really only have time for the hour class during my lunch break, unfortunately.

The group class is basically where you get into the cardio zone by doing high knees, butt kicks, jumping jacks, etc., and then do high intensity strength moves, such as burpees, pushups, and dynamic movement with weights, such as squat with an overhead press, etc. You do 4 x 60 second activities three times in a row with no rest, and the class is 35 minutes, during which time (per my HRM) I burn approx. 400 calories. My heart rate stays in the 150s+ the entire time but we are doing a lot of weight lifting, with some cardio in between, such as a 1/10 mi lap or seal jacks or whatever. I use 10 lb. dumbells for these exercises, or my body weight, obviously.

So does this count as strength training or should to add some additional weight training? I am getting very well-defined but having a hard time keeping up with the guys in the class (I am one of the newer people).

Any advice is very mush appreciated!




 
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