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MOTIVATED@LAST Posts: 15,399
9/20/13 8:10 P

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

In theory, you can rotate different muscle groups so that you can work out every day but each muscle group gets 48 hours rest. But in practice, many strength exercises also work additional muscles (often in some quite surprising places) to keep you balanced and stable, and you have to have to know a fair bit about anatomy and exercise kinesiology to ensure that your muscles get sufficient rest. The whole-body approach 2-3 times per week is the safer and more effective way to go for most people.

Lift heavy. Or in this case, use enough resistance on the bands to fatigue your muscles (ie. you feel you cannot do another rep with the correct form) in 12 reps or less per set. If you get to 12, then you should try to make it more difficult next time.


9/20/13 1:36 P

There is a Spark team Resistance bands and bodyweight training where you can find resistance band programmes and a support group.

YOGAGEEK SparkPoints: (6,917)
Fitness Minutes: (13,224)
Posts: 130
9/20/13 1:33 P

For a beginner it's generally easiest to just do your whole body each time you train, which should be two to three times a week, on non-consecutive days.

9/20/13 12:19 P

Awesome guys; thank you! I got a nice set of bands including door anchor for less than $30 on Amazon! :)

Any tips on how to set up my program? How many days do I need to train and should I alternate areas per workout?

TACDGB Posts: 6,136
9/19/13 6:38 P

I agree to get some stretch bands. They don't take up much space. You can find workouts on here how to use them. I would also think Youtube would have some too.

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
9/19/13 2:09 P

I'm doing insanity now, and yeah, its cardio, hands down.
I've also wanted to start doing weights, specially since I know it'll help me keep the weight off in the long run.
I got ChaLean Xtreme and just tried the first day; its awesome... even though I only have 1.5, 2 and 3kg weight atm (~3,4.5, 6.5lbs).

JENNILACEY SparkPoints: (81,313)
Fitness Minutes: (85,768)
Posts: 2,489
9/19/13 12:21 P

Resistance bands are affordable and versatile (around $30) and you can also begin with bodyweight training. If you want a short but effective program for a beginner do *compound* exercises or exercises that work multiple large muscle groups at the same time. A pull up bar is also affordable (around $20) and doing pull ups are *the* ultimate upper body workout. You will hit every muscle in your upper body.

Some ideas for compound exercises; pull ups, push ups, squats, lunges, planks, etc.

I wish I could provide you with more examples of compound exercises with resistance bands and effective bodyweight exercises but I use a bench and barbell and have plated dumbbells, so my routine is more focused around that. Hopefully someone else can provide you with some good exercises with this equipment.

With a good compound routine you will only need 3-4 exercises for' your upper body, 3-4 for your lower body and 1-2 core exercises. Should take you about 40 mins to complete.

It's roughly 4-8 reps to build strength and 8-12 reps for mass. Sets can vary depending on the exercise and person's goals but for a beginner you shouldn't have to worry too much about that yet. Just stick to the general 2-3 sets per exercise.

ZORBS13 SparkPoints: (179,058)
Fitness Minutes: (173,962)
Posts: 15,548
9/19/13 12:13 P

I agree that Insanity doesn't go well with running, as it's mostly a cardio program.

I'm sure you're aware that as a runner, you need strong core muscles, but less people are aware that strong back muscles are equally or even more important, as they help keep proper form in the later stages of a race.

I generally do a 2:1 ratio of pulling (back) to pushing exercises.

example of my gym based strength workout:
deadlift/rack pull
1 arm dumbbell row
1 arm dumbbell press

assisted pullups

You don't need equipment to do many bodyweight exercises, but there isn't a back exercise that you can do without equipment at all. So I would suggest investing in resistance bands and a door anchor or pull up bar to loop the band around to do rows. Then when you're strong enough, you can progress to pullups on the bar.

edited to add: I have been running for 6 years and 8 marathon cycles..ZERO injuries. I owe it to the time I spend lifting weights, which is certainly a rarity in the running community.

Edited by: ZORBS13 at: 9/19/2013 (12:41)
9/19/13 11:49 A

I am an active distance runner who would like to start weight training. I currently own Insanity, but from people I've talked to and in my own experience, this isn't a good program to do and run. I tried doing the 30-day-arm challenge on Facebook (google images!), but I got bored really quickly.

Does anyone have suggestions for someone on a budget (no gym apartment does have a gym with limited hours like 9-6) to do weight training? I don't own any weights.

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