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Strength training



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OLGA18
SparkPoints: (8,173)
Fitness Minutes: (3,522)
Posts: 511
6/5/13 3:01 P

I do strength training just about every day but I focus on different areas of the body each time. You definitely need to give your muscles some recovery time.
Resistance bands? I actually find them more challenging than weights so I definitely agree that they count as strength training.



FARIS71
Posts: 492
6/5/13 2:29 P

Haven't been doing it enough lately and definitely need to get back to 2-3 times/week.



LIZZIEGAL12
SparkPoints: (2,768)
Fitness Minutes: (740)
Posts: 40
6/5/13 2:21 P

Most people do strength training 3/4 times a week, I'm getting there. What is recommended is that you break up the training into focus areas such as back & shoulders, chest & abs, legs etc.



LEANGIRL22
SparkPoints: (14,403)
Fitness Minutes: (6,638)
Posts: 785
6/4/13 9:08 P

Thanks so much!




MOTIVATED@LAST
Posts: 13,961
6/4/13 7:57 P

ST works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, and most experts recommend resting 48-72 hours between ST sessions, which implies 2-3 times per week.

The key to strength training is genuinely challenging your muscles at close to their maximum potential. This means lifting heavy, and increasing the weight over time. Once you can do 12+ reps of an exercise, it is time to move up to a heavier weight/more challenging exercise. It is likely that you will have to shift up several times to maintain the degree of challenge.

In addition, it is a good idea to switch to a different routine every 4-6 weeks or so, to work a slightly different set of muscles. Some folks rotate exercises more frequently than this (eg. every workout), which is fine too.

M@L



KCLARK89
SparkPoints: (23,993)
Fitness Minutes: (12,664)
Posts: 1,053
6/4/13 7:44 P

I have ST videos that I do that are a mix of upper and lower body and I do those 3x/week (about 40 mins/session).

And YES resistance bands for sure count as ST! I have a set and I love them for when I fly to visit my family since I can't very well take 100lbs of weights on the plane :)



LEANGIRL22
SparkPoints: (14,403)
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Posts: 785
6/4/13 2:24 P

Do resistance bands count as strength training?
Sheila



LEC358
SparkPoints: (8,941)
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Posts: 2,010
6/4/13 1:08 P

The general recommendation is for full body strength training 2-3 times a week on non-consecutive days. You should be using weights or moves that consistently challenge you so make sure you're increasing your weight accordingly.



BROOKESMOMMY18
SparkPoints: (507)
Fitness Minutes: (627)
Posts: 17
6/4/13 12:58 P

How often should I do strength training? and should I mix them up or keep only doing one kind?



 
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