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ANGIEJAY77 Posts: 940
1/28/12 6:55 P

Thanks! The last two cardio workouts I've done, instead of increasing my time, I've increased my incline (on the treadmill) and the resistance on the bike. Makes for a more intense workout without leaving me exhausted :)


:.:to have the rainbow, you have to put up with the rain:.:
JENMC14 Posts: 2,766
1/24/12 5:57 P

You can only know when to increase based on what your body tells you. Also, instead of focusing on time for cardio, try pushing yourself to a more intense workout. Do 20 minutes at a higher pace with a steeper incline. It's not always about the amount of time, but the intensity.

As for strength, ideally you should be lifting to fatigue. Use a weight that you can only get about 12 reps at. If you don't have access, you can do more (that's what I do. I'm dying for some higher weights, hopefully this weekend!) but going heavier for less reps will build more than higher reps with lower weight.

I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Lowest weight: 116
Gained back 40 or so pounds and now getting back to it.
SPARK_COACH_JEN Posts: 60,342
1/24/12 4:02 P

Hi Angela

I'd focus on the quality of your workout rather than quantity. So you could increase the intensity instead of adding on more time and get just as good of a workout. Don't feel like you always need to add more time.

You won't always feel sore the next day, but I agree with the previous poster that you'll want to be sure you're using a weight that's challenging for you.

Hope that helps,

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."
1/24/12 3:21 P

For question number one, adding time is to build endurance not increase your way to fat loss or fitness. Never substitute duration for intensity, use quality not quantity so increase your intensity first then move up.

For question number two; it is important that the weight you use challenge your muscles to the degree than you can only do 8 to 10 repetitions with proper form. Doing more repetitions means the weight is too light to provide the needed challenging work to help you build strength and increase muscle function.

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

CHRISTINA791 SparkPoints: (51,632)
Fitness Minutes: (69,150)
Posts: 789
1/24/12 3:18 P

One rule of thumb is the 10% rule - don't increase your duration/speed/distance/weight/etc by more than 10% per week. So tacking an extra five minutes per week on over the course of a month would probably be a better bet than throwing another 15 minutes on at once.

I don't follow that exactly to the letter (I might round up a bit), but I've found it's a decent guideline to follow.

Edited by: CHRISTINA791 at: 1/24/2012 (15:20)
ANGIEJAY77 Posts: 940
1/24/12 3:15 P

1) When do you increase the cardio minutes? The reason I ask is because I went from 30 minutes to 45 and then felt dizzy and winded. Probably due to the fact that I'm still a beginner (less than a month exercising). I guess the reason I want to know is so that I maximize my cardio to reap the benefits. But I know 45 minutes is too much too soon for me.

2) When I'm strength training, I don't feel very sore the day or two after. Am I doing enough? Or is that normal?

Thanks for the feedback! Happy sparking!


:.:to have the rainbow, you have to put up with the rain:.:
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