Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

How much strength training



Click here to read our frequently asked Fitness and Exercise questions.

 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


ROSCOEKR
SparkPoints: (90,517)
Fitness Minutes: (37,373)
Posts: 4,911
4/30/13 10:30 A

every other day



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/29/13 10:12 P

doing some seated movements now



ROSCOEKR
SparkPoints: (90,517)
Fitness Minutes: (37,373)
Posts: 4,911
4/24/13 8:32 A

ST 1 1/2 hrs weekly



2BDYNAMIC
SparkPoints: (84,188)
Fitness Minutes: (38,576)
Posts: 8,542
4/24/13 6:14 A

Yes--ST is every OTHER day ........... emoticon



SERGEANTMAJOR
Posts: 6,409
4/23/13 4:23 P


Just a reminder for those who think that they have no time to work out. The quality of your workout trumps the quantity. The intensity of your workout trumps the duration.Work harder, work shorter, get it done and go home and have a life after the gym.

Edited by: SERGEANTMAJOR at: 4/29/2013 (22:24)


NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/23/13 10:36 A

walk or dance every day & every other day is strength



ROSCOEKR
SparkPoints: (90,517)
Fitness Minutes: (37,373)
Posts: 4,911
4/22/13 1:58 P

1 1/2 3 or 4 times a week



PAMLICO-DAZE
SparkPoints: (46,737)
Fitness Minutes: (34,007)
Posts: 1,215
4/21/13 8:27 A

Try to get in at least 3 times a week doing weights and the other 3 days doing other exercise like yoga or walking. One day is for rest.



ROSCOEKR
SparkPoints: (90,517)
Fitness Minutes: (37,373)
Posts: 4,911
4/21/13 8:19 A

Did my normal routine last night & manage to get in 4 trips to the gym this week.



SOPKAMANJU
SparkPoints: (43,559)
Fitness Minutes: (22,786)
Posts: 2,473
4/20/13 2:54 P

work out with weights 3x's a week for 60 minutes. yoga daily for 40 minutes



ROSCOEKR
SparkPoints: (90,517)
Fitness Minutes: (37,373)
Posts: 4,911
4/20/13 2:07 P

Personally I do 10 min of a stationary bike for cardio & warm up, then do about 1hr of ST both small & large muscle's. Then I go back to cardio on a tread mill for 50 min 45 at high intensity & 5 cool down. Then I go to the Dry sauna for 15 to 20 min before I take my shower. I do this 3 times a week.



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/19/13 5:24 A

its but do it



TCANNO
SparkPoints: (95,898)
Fitness Minutes: (64,152)
Posts: 17,191
4/17/13 6:51 A

not as much as I should do, I tend to forget to do it.

emoticon



CBLENS
SparkPoints: (47,428)
Fitness Minutes: (16,557)
Posts: 1,220
4/17/13 5:59 A

3 x week



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/17/13 5:15 A

very other day



GETRESULTSMDMEE
Posts: 1,344
4/14/13 5:23 P

3xweek



CBLENS
SparkPoints: (47,428)
Fitness Minutes: (16,557)
Posts: 1,220
4/14/13 3:51 P

3 times a week; 2 sets of 12 for each exercise, have a list of 20 that I do, takes 45 mins at the gym.



BARBANNA
SparkPoints: (102,413)
Fitness Minutes: (78,864)
Posts: 3,319
4/14/13 1:02 P

Enough to do 3 sets of reps for all the major muscles. I do 60+



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/14/13 12:24 A

great advice Dragonchilde



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
4/12/13 8:34 P

ALORTA, it depends on your goals. It's actually best to do them on separate days to get the most benefits from each workout, but if you're going to do them at the same time, you're going to want to do the one you want to be at its best first. If you do cardio first, your strength will suffer. If you do strength first, your cardio will suffer.

If your goal is to burn calories, do cardio first.
If your goal is to build lean muscle and boost metabolism, do strength first.

Or, alternate. Get the best of both worlds. :)



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/12/13 8:20 P

interesting



WHOLENEWME79
Posts: 919
4/12/13 6:50 P

It is mainly preference. I do strength before cardio because I find I cannot lift with good form if I do cardio first. And that is the whole reason, at least for me.

As you can see, many different schools of thought on which is more important, but at the end of the day, what you find that works for you is best. I don't believe there is any strong evidence that doing one before the other is better.

This is just an example of what I do: 10 minute warm up- low intensity, usually treadmill. Then I do my ST. After that, 35+ minutes cardio. I also find that cardio after ST helps reduce soreness without decreasing the benefit. I increase my weight more frequently, actually, now that I do ST before cardio.

Edited by: WHOLENEWME79 at: 4/12/2013 (19:02)


ALORTA
SparkPoints: (7,310)
Fitness Minutes: (3,449)
Posts: 310
4/12/13 6:18 P

I think you're answering a different question than I'm asking; I tend to do both when I go to the gym in the morning. First I'll run/do an arobics class, etc... then hit the machines before heading home. All your points about strength exercise are correct... but I don't see how the order would alter them.
The way I understand it;
cardio warms up your muscles (depending on what you do... but it usually gets most things moving) and increases heart rate. It also uses the muscles, so while you might not be able to do as many sets/as high a weight for the strength training afterwards, the muscles have been used just as much, so the effect should be similar.
Also, if you plan to really push your muscles, how do you plan on doing cardio thereafter?

Is there anywhere that advocates strength before cardio; as in, can i see the article/study/etc that says its better to strength train, then do aerobic exercise?




SERGEANTMAJOR
Posts: 6,409
4/12/13 4:53 P

The two research studies I found which advocated it had a very small number of subjects, under 12 in both and were not longitudinal. I will stick with strength first then cardio since strength increase muscle mass and thus increases BMR. It also has a carryover calorie burn which non interval cardio does not have.



ALORTA
SparkPoints: (7,310)
Fitness Minutes: (3,449)
Posts: 310
4/12/13 4:28 P

cardio before strength makes more sense to me too, NASFKAB, thus my confusion.



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/11/13 11:06 P

one of the Spark people videos mentions doing cardio before strength



ALORTA
SparkPoints: (7,310)
Fitness Minutes: (3,449)
Posts: 310
4/11/13 4:23 P

can you guys link me to where it says do strength before cardio?
I've been doing it opposite up to now... though I'm working machines vs free weights



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/11/13 2:03 P

broke my left arm November 2011 & since cant do them triceps dips also



SERGEANTMAJOR
Posts: 6,409
4/10/13 12:23 P

I think that planks are a better core exercise, back extensions have the potential to cause injury if done other than as a floor exercise.



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/10/13 12:27 A

thanks for the link M@L
you mentioned about not doing back extensions but that has been suggested by Spark SERGEANTMAJOR so what to do??????????



SERGEANTMAJOR
Posts: 6,409
4/8/13 7:28 P

I think your trainer is not one she is faking it. That workout and the sets and repetitions is nonsense and meaningless in my opinion and there is no rationale for doing an hour of cardio before anything. You want a programme of no more than 6 full body or compound movement exercises per workout done as 2 or 3 sets of no more than 8 to 10 repetitions per set.

Several of the exercises are worthless and some are even injury producing and on many do not do lists. I will go through what she proposed and comment on each exercise.

4 sets 25 reps =100 (all weight machines)
Chest press is this a bench press or a horizontal seated press?
Pull Downs good exercise if done in front and not behind the neck standing is better than seated
Back Extension not a beneficial exercise and can produce injury
Row which kind, machine? standing? bent over bent rows are a good compound exercise
Overhead Press standing or machine? standing overhead press is an advanced exercise machine is not very productive
Arm Curl waste of time exercise
Arm Extension waste of time exercise
Leg press does not work the legs properly only uses the quadriceps muscles
Leg extension a do not do exercise, causes knee injuries
Seated Leg press again only involves the quadriceps muscles
Basic Crunch waste of time exercise

Do exercises such as squats, lunges, dead lifts, bench presses, bent rowing, pull downs, standing rows with a cable machine and use planks for your core work.



PROUD__MOMMA
SparkPoints: (2,358)
Fitness Minutes: (465)
Posts: 92
4/8/13 3:26 P

Wow, I'm glad I don't go to PF (YouFit in South FL) anymore.

ST is always before cardio, because you will become too fatigued if you do cardio first.

I agree with last poster, 10-12 reps until your muscles can't properly do another rep.

The SP fitness guide should be helpful for you because they have free weights and machines.

Also, watch others while you workout to get a better understanding of what they're doing. Don't be afraid to ask an employee how to do a specific machine if you don't know how to use it; that's what they're there for.

ST is super super important. It's not about losing weight, it's ALL about losing body fat %. emoticon



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/8/13 10:47 A

Thanks for the advice. Every day I learn something new on SP.



JCWIAKALA
Posts: 347
4/8/13 10:30 A

I'm not crazy about all the advise your trainer gave you, but I can squeeze some good out of it. The exercises you were given are good. If you're fatiguing at 10-12 reps, that's fine. I would stay in that range. When you can do more, up the weights.

If your goal is weight loss, remember this formula: Diet first, strength training second, then cardio. All three are important, but there is an order of importance. The trainer's suggestion of waiting to do ST until you're doing cardio regularly is nonsense.



MOTIVATED@LAST
Posts: 14,028
4/8/13 5:52 A

NASFKAB,

You don't need equipment to strength train. You can get in a great workout using just your own bodyweight for resistance.

Examples of good bodyweight exercises includes squats, planks, pushups, etc. Demos at www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=core


M@L



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/7/13 9:20 P

thanks CANDEE412



CANDEE412
Posts: 321
4/7/13 5:29 P

use sparkpeople vidoes



NASFKAB
SparkPoints: (183,795)
Fitness Minutes: (91,578)
Posts: 114,157
4/5/13 11:44 P

gym too expensive for me so what to do?????



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/5/13 9:54 A

Thanks for the great advice. I met with a Personal Trainer at my gym last night (free through the gym) and it was supposed to be "design your own program". When I met with the trainer she had scheduled another girl at the same time. I weigh 213 and the other girl weighed 115. The trainer designed the exact sam workout plan for us. She never asked what my goals were, the other girl did not want to lose weight...just tone what she had. Here is the program she "designed" for both of us:

4 sets 25 reps =100 (all weight machines)
Chest press
Pull Downs
Back Extension
Row
Overhead Press
Arm Curl
Arm Extension
Leg press
Leg extension
Seated Leg press
Basic Crunch

If I do 4 sets of 25 for each of these that is 100 reps times 11 different exercises = 1100. Plus she wants me to do an hour of cardio 3 - 5 times a week before I start strength training. I used every machine that she listed for me but I could only do 10-12 reps before my arms & legs felt like they were going to fall off.



MOTIVATED@LAST
Posts: 14,028
4/5/13 2:47 A

Strength training is all about the quality, not the quantity.

What matters is not how long you strength train for, but the extent to which you are genuinely challenging your muscles.

Lifting heavy will not just fatigue your muscles in fewer reps (and is thus faster), but is actually far more effective strength training. Aim at a weight heavy enough to fatigue your muscles in 4-8 reps.

You should aim to work most of the major muscle groups in your body. But the good news is that with compound exercises that work several different muscles at once, you can get in a great workout in just a few moves.

An example of a simple compound-exercise based workout would be:
* squats
* pushups
* planks
* deadlifts
* dumbbell rows/lat pull downs/pull ups

Time is not the major driver of strength training effectiveness, but realistically, working most of the major muscle groups in the body is going to take 20-30 minutes.

M@L



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/4/13 5:58 P

Thanks to everyone for the great advice and suggestions...that's why I love SP.
emoticon



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/4/13 5:57 P

I scheduled an appointment with a personal trainer @ Planet fitness he is going to customize a strength training workout for me...and the best part of it is its FREEE. Woo Hoo!



PINK4YOUTOO
Posts: 508
4/4/13 5:44 P



My plan is to do strength training 3 times a week with a day rest in between; however don't always get those done!



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
4/4/13 4:37 P

Agreed on the trainer. And don't think they're too expensive... you'd be surprised! Look *outside* the gym (the gym always hikes up the price, and the trainer probably doesn't get paid that much for their efforts) and you can even barter. My trainer charges $20 an hour, and we swapped services; I helped her with her website, she gave me training. :) Pretty fair bargain!



MPLANE37
SparkPoints: (65,001)
Fitness Minutes: (35,097)
Posts: 2,166
4/4/13 1:54 P

There are several programs, but you can check out the web site of "starting strength". Weight lifting is worth learning, but you do need to learn the proper form, and how to handle the barbell. Squatting for example is not trivial; it took me months to get it right. Same with overhead presses. Even the common barbell bench press must be done in a proper way to minimize the risk of injury and maximize the strength benefits. I would suggest that you work with a trainer who knows well the three big lifts.



LIANAJAZZ
Posts: 17
4/4/13 12:47 P

emoticon



JENSTRESS
Posts: 1,015
4/4/13 11:31 A

Check out some of the SP workouts. There are several they can give you that will help you get a routine going!



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/4/13 11:29 A

What do you suggest for full body moves? Squatting with a barbell? Can you tell that I am so new at this? It took 2 months going to they gym before I actually got on the treadmill...I like doing circuit training but my body is getting used to it. I have added additional weight...but I need something new.



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
4/4/13 11:26 A

Strength isn't about the time you spend; it's about the weight you lift.

A good routine can be done in a very short time if you use the right exercises, and the right weights!

You can work out for 60 minutes, and not get the same benefits as a shorter workout, if you're not doing it right.

You want a routine that fatigues your muscles (meaning you can't complete another rep in good form) in 8-12 reps or fewer. Full-body moves are better, just because they save time... you can do separate exercises, but you're wasting time you can spend elsewhere.

Use challenging weights; skip the "high reps" nonsense unless your goal is muscular *endurance*.



MELJONES3478
SparkPoints: (15,703)
Fitness Minutes: (6,082)
Posts: 504
4/4/13 11:19 A

When I go to the gym I usually do cardio or circuit training which is fast paced consisting of 1 minute of cardio 1 minute of strength repeated for 30 minutes using different machines for different muscles. I want to start doing cardio one day and strength the next day but I dont know what is a good pace to start with the strength training because it is built into the circuit training that I do. Should i start out at 15 minutes? I dont feel like that would be enough but I dont want to push myself to hard either. The trainer at the gym showed me some good exercises that I have tried so I know my body can handle them...I'm just not sure how long I need to go. I know most comments will say it all depends on my body & endurance but would 15 minutes be enough to make an impact? It seems to be working during the circuit training. Any suggestions would be helpful!



 
Page: 2 of (2)   « first < prev page 1 [ 2 ]
Search  



Share


 
Diet Resources: salon tanning beds | mystic tanning | tanning studio