Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

Weight training



Click here to read our frequently asked Fitness and Exercise questions.

 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,644
9/20/13 8:10 P

MOTIVATED@LAST's SparkPage
Send Private Message
Reply
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.

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.


 current weight: 178.0 
 
220
203.5
187
170.5
154


SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,352
9/20/13 1:36 P

SERGEANTMAJOR's SparkPage
Send Private Message
Reply
There is a Spark team Resistance bands and bodyweight training where you can find resistance band programmes and a support group.


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



YOGAGEEK
SparkPoints: (1,672)
Fitness Minutes: (1,241)
Posts: 130
9/20/13 1:33 P

YOGAGEEK's SparkPage
Send Private Message
Reply
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.



CHANGING_LIFE
CHANGING_LIFE's Photo Posts: 383
9/20/13 12:19 P

CHANGING_LIFE's SparkPage
Send Private Message
Reply
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?

"Never give in--never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense."
(1941 speech by Sir Winston Churchill at Harrow School)


 Pounds lost: 18.0 
 
0
4.75
9.5
14.25
19


TACDGB
TACDGB's Photo Posts: 5,920
9/19/13 6:38 P

TACDGB's SparkPage
Send Private Message
Reply
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.

Terri


 current weight: 115.5 
 
136
130.75
125.5
120.25
115


ALORTA
ALORTA's Photo SparkPoints: (7,286)
Fitness Minutes: (3,449)
Posts: 310
9/19/13 2:09 P

ALORTA's SparkPage
Send Private Message
Reply
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).



 current weight: 153.0 
 
187
170.5
154
137.5
121


JENNILACEY
JENNILACEY's Photo SparkPoints: (69,424)
Fitness Minutes: (43,911)
Posts: 2,480
9/19/13 12:21 P

JENNILACEY's SparkPage
Send Private Message
Reply
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.


Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!

I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.


 current weight: -1.4  under
 
5
2.5
0
-2.5
-5


ZORBS13
ZORBS13's Photo SparkPoints: (88,280)
Fitness Minutes: (90,572)
Posts: 12,695
9/19/13 12:13 P

ZORBS13's SparkPage
Send Private Message
Reply
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

squat/lunge/stepup
assisted pullups
plank

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)
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
8x marathon finisher/16x half marathon finisher
Mom


16 Days until:  Marathon #9
 
50
37
25
12
0


CHANGING_LIFE
CHANGING_LIFE's Photo Posts: 383
9/19/13 11:49 A

CHANGING_LIFE's SparkPage
Send Private Message
Reply
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 membership...my apartment does have a gym with limited hours like 9-6) to do weight training? I don't own any weights.

"Never give in--never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense."
(1941 speech by Sir Winston Churchill at Harrow School)


 Pounds lost: 18.0 
 
0
4.75
9.5
14.25
19


 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=32017778

Review our Community Guidelines



 
Diet Resources: burn fat exercises | fat burn exercises | exercises to burn fat