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MOTIVATED@LAST Posts: 14,274
4/8/10 10:50 P

Most exercises recruit additional nearby muscles to assist and to keep you stablized, so if you want to group muscles, upper body, core, and lower body probably makes the best sense.

M@L

KRAE_98 Posts: 106
4/8/10 4:49 P

There is nothing wrong with strength training 7 days a week. The key is to break up the muscle groups. For example you could do 5-6 exercises for biceps one day, 5-6 exercises for chest the next day, etc.

The recommendations regarding "no more than 3 times a week" is assuming you are doing a full body workout on those three days. If you are doing a full body workout each time then you should follow the recommendation.



KARENANN95 Posts: 253
4/8/10 1:27 P

I strength train 3 days a week, Tuesday, thursday and Saturday. The more muscle you have the more recovery time to need, otherwise your not really building muscle...

RENA1965 Posts: 17,878
4/8/10 1:07 P

I don't train everyday- it is if your doing it correctly impossible to keep at it long term without aches and pains creeping in..

a 3 day split where major muscle groups are only hit and done well once a week..

day 1 chest/shoulders/triceps and cardio through my job..
day 2 rest and cardio through my job
day 3 thigh hamstrind/calves and cardio through my job
day 4 rest and cardio through my job
day 5 Back/Biceps/Abs and cardio through my job
day 6 and 7 is cardio through my job and the 2 weeks I have free cardio out in a 5-15km circut in my local area..
I don't and won't use any time on cardio machines-since I am walking anywhere from 11000 step up to 25000 steps not necessary to be a rat on a treadmill..

I do four exercises for major muscle groups and the minor muscle groups get hit doing the major groups..
I need more than 48 hours to recover body building.
Working out daily you open yourself to repeative injuries and if jumping on a concret floor impact damage to the spinal column even with decent shoes..
I know this happens got a impact sport injury using a gym with a concret floor.. I don't have brittle bones and my doctors see no reason to treat me for something that is a direct sport injury..



Edited by: RENA1965 at: 4/8/2010 (13:14)
GSREMUS5 Posts: 200
4/8/10 9:25 A

I do some of the non-weight lifting "strength training" daily - leg lifts, calf raises, etc, with weight lifting ones every other day.

Cardio 6-7 times a week.

ARCHIMEDESII SparkPoints: (142,739)
Fitness Minutes: (213,565)
Posts: 20,959
4/8/10 9:19 A

Ideally, you really shouldn't do Jillian's No Trouble Zones every day. As others have noted, in order for your muscles to get stronger, they need to rest between workouts. That rest period is when your fibers repair and how they get stronger.

Do you really want to do that same DVD every day for the next eight weeks or longer ? Remember, we don't exercise for the amount of time it takes to lose the weight. We need to be active in some way for our entire life. Exercise doesn't stop.

In order to take the weight off and keep it off, a person needs to eat right, watch their portions and get some regular exercise... for life.

Therefore, your exercise program needs to be sustainable. Mix things up. don't do the same DVD every day. Try different DVDs. Go out and take a walk or a bike ride. Do some strength training with resistance bands. Change your routine in order to challenge your muscles.

As far as going cardio and strength, you could take a walk and do strength training. What you don't want to do is lift a heavy weight when you're fatigued. That can lead to an injury. So, if you think you're going to max out your body with cardio, then do your strength training first.

If your strength is more important than cardio, then do cardio first. What you do really depends on your goals.

I will say this though, doing more and more exercise won't speed up your weight loss progress. Weight loss is a slow steady process that takes time. If you want to lose weight, you're going to have to watch what you eat.

Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.

KJFITNESSDUDE Posts: 15,787
4/8/10 5:59 A

This might be a dumb question but...What muscles do you group together? Like do you do biceps and triceps together or do you do biceps and calf muscles, etc. I guess what I am asking is how do you group your muscles so you don't overwork them? Thanks for the help.

- Message Posted by: DMICHELLEF - 4/7/2010
------------------------

Next week Ill be doing it this way:
Sunday: Chest & Triceps
Monday: Rest
Tuesday: Back
Wednesday: Rest
Thursday: Shoulders & Biceps
Friday: Legs
Saturday: Rest

PURPLECHAR SparkPoints: (30,733)
Fitness Minutes: (24,336)
Posts: 705
4/7/10 9:17 P

I strength train four times a week, so some days I don't get the standard 2 day break in between. I actually liked when my schedule allowed five times, but that was a whole different level. I do try to alternate muscle groups, but sometimes there is some overlap.

I listen to my body more than anything. If it says it has had enough or too much, I do something different.

SAKURABLOSSOM9 Posts: 524
4/7/10 9:02 P

No. You need to give your muscles a chance to repair. Some people strength train every day but different muscle groups, but it's really recommended to strength train no more than 3 times a week.

DMICHELLEF Posts: 28
4/7/10 8:35 P

This might be a dumb question but...What muscles do you group together? Like do you do biceps and triceps together or do you do biceps and calf muscles, etc. I guess what I am asking is how do you group your muscles so you don't overwork them? Thanks for the help.

MOTIVATED@LAST Posts: 14,274
4/7/10 8:32 P

Strength training works by creating micro-tears in your muscle fibers, which then grow back stronger. But this process takes time, and it is important to rest your muscles between strength training sessions for this to occur. Most experts suggest 2-3 days between strength training sessions.

However, you can safely do cardio on strength training days, or on rest days - strength training and cardio work your muscles in different ways.

M@L

LAURA5979 SparkPoints: (77,307)
Fitness Minutes: (116,065)
Posts: 2,045
4/7/10 8:03 P

I do cardio everyday and strength 3 days a week.

KJFITNESSDUDE Posts: 15,787
4/7/10 7:24 P

The answer you may hear the most frequently is "NO". The reason is that even though you may do arms on Monday and then legs on Tuesday and arms again on Wednesday, your body can't isolate which muscles are being used because all of the muscles are involved in all of the other exercises.

For me, I lift on Sun-Tue-Thurs-Fri and even at that some here will say I'm lifting one day too many.

CLWALDRO Posts: 4,583
4/7/10 7:10 P

I do some strength training every day I just do not do the same muscle group 2 days in a row so your muscles have time to recover. emoticon

CATLADY1987 Posts: 52
4/7/10 7:07 P

For strength training, I use Jillian Michael's No More Trouble Zones DVD. Is it okay to do this everyday? And is it okay to do cardio and strength training in the same day?

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