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ANAMORPHOSIS Posts: 1,617
12/21/13 2:44 P

I do an abs workout every day unless I am feeling soreness, then will take a day off to recover.

Like Gold to Aery Thinness Beat. ~John Donne
MOTIVATED@LAST Posts: 14,652
12/20/13 7:53 P

"Dr Beefy Strongheart's Killer Ass Busting Total Body Exercise Routine?"

Love it!!!



The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
SERGEANTMAJOR Posts: 6,459
12/20/13 3:00 P

When I read all the fanciful and inaccurate names and claims for the plethora of "magic" workouts being sold I am stuck by the fact that marketing does hot have any foundation in fact when it comes to exercise and fat loss. I think that Hip Hop Abs may fall into this category of marketing.

JM renames all her workouts in some sort of claimed target but they all seem to contain the same moves and exercises or some minor variation. I search in vain for the workout named "Dr Beefy Strongheart's Killer Ass Busting Total Body Exercise Routine". That would be too much truth in marketing for those seeking instant success.

Edited by: SERGEANTMAJOR at: 12/20/2013 (19:30)

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

CHERIMOOSE Posts: 392
12/20/13 2:11 P

====
So my question is what would you say for the hip hop abs workout. Would you say that it is ineffective as well because it's a cardio workout focusing on the abs. "
====

It's ineffective for targeting ab fat, since we can't choose where we lose. But all exercises burn calories and body fat, so it's effective for overall fat loss. They might as well call it Hip Hop Thighs, or Hip Hop Arms, since the fat could come off from anywhere on your body. That's up to your genetics.

MOTIVATED@LAST Posts: 14,652
12/18/13 9:07 P

Ivylass,

You make any muscle (including the abs) stronger by making your workouts harder and more challenging, not be doing them more frequently. Quality over quantity.

To make planks more challenging, try holding one leg in the air - this is less stable, and your core is working harder to transfer the weight across your body.

To make crunches more challenging, try holding the "up" position for 2-3 seconds, and taking 2-3 seconds to lower yourself back down.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
MOTIVATED@LAST Posts: 14,652
12/18/13 9:01 P

Lillean,

I have never actually viewed HHA, and I would not want to criticize something I haven't seen.

For all I know, HHA could really be an all-body cardio workout that merely throws in a few ab moves to meet people's (mis)perceptions about reducing belly fat.

My point was that the abs are a small muscle, and therefore it is hard to get your heart rate high enough working ONLY these muscles. There is nothing wrong with a video that includes some ab moves as part of a much broader range of movements.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
NANLEYKW SparkPoints: (68,692)
Fitness Minutes: (29,419)
Posts: 851
12/18/13 8:12 P

As others have said previously, abs are like every other muscle in the body and need a day off between strength training days, because that's when they actually heal from the tiny tears created by strength training and get stronger. So 3 days per week would be the maximum.

IVYLASS SparkPoints: (140,323)
Fitness Minutes: (44,644)
Posts: 6,772
12/18/13 5:18 P

I've heard abs are the hardest muscle to tone, so every day you should do something...crunches, bicycles, hovers and planks.

One stumble does not a failure make.

Everything in moderation.
ROBBIEY SparkPoints: (156,894)
Fitness Minutes: (70,380)
Posts: 5,015
12/18/13 3:05 P

5 days a week

LILLEAN Posts: 884
12/18/13 10:10 A

I read the earlier posts and Motivated@last said that a ab focused workout is ineffective. So my question is what would you say for the hip hop abs workout. Would you say that it is ineffective as well because it's a cardio workout focusing on the abs.

MOTIVATED@LAST Posts: 14,652
12/17/13 6:12 A

Firstly, the abs are just like any other muscle in the body, and you can and should treat them the same way. Anyone who tells you the abs are any different to any other muscle, doesn't know what they are talking about.

And just like any other muscle, it is fine to do cardio nearly every day, but you should rest them 48-72 hours between strength training workouts. ST works by creating microscopic tears in the muscle fibers, which then grow back stronger - but it takes time for this to happen. If you are ST'ing your muscles every day, then they never get the chance to get stronger.

Many people justify working the ab muscles every day be saying they are really doing light cardio moves, rather than challenging strength training.

But the truth is that there is no benefit to doing cardio ab work every day. Burning fat is an all-body process, not a localized one. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. Doing ab exercises does NOT reduce belly fat.

The abs are also relatively small muscles, and won't burn a lot of calories, or get your heart and lungs pumping like working the larger muscles in the body (eg. the lower body) do. An ab focussed cardio workout is really pretty ineffective, and an inefficient use of your time. So it doesn't really create many benefits.

A strong core is important for posture and balance, and strength training the core has definite benefits. But like any other strength training, it should be genuinely challenging, and be done every 2nd or 3rd day. Also, abs are only one part of the broader core group of muscles - you should be working the back, hip flexors, obliques etc in an overall core workout, not focussing exclusively on the abs.

So anyone recommending doing ab workouts every day isn't really recommending anything dangerous, but they are confused about the benefits of exercise, and showing pretty poor overall exercise program design.

M@L

Edited by: MOTIVATED@LAST at: 12/17/2013 (06:12)
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
SPARK_COACH_JEN Posts: 58,422
12/17/13 6:08 A

Abs are just like any other muscle. If you train them to fatigue (which you should be for the best results), they need a day of rest in between workouts.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
RAWN13 Posts: 141
12/17/13 5:14 A

I have read conflicting information on this. Some say that you have to have rest days & others say that since your abs engage all the time in day to day activities that you can in fact not overtrain them. I would live to know people's ideas on this

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