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TRIPLEM3 Posts: 8
6/16/14 8:12 P

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I wasn't attempting to contradict expert advice - it makes sound physiological sense after all - I was just sharing my own, albeit anecdotal, experience. And of course I don't merely judge efficacy on there being "no ill effect", rather on the fact that my core is stronger and more toned than it has ever been before.

MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,277
6/16/14 11:24 A

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TripleM3,

Nobody every claimed working the muscles every day is going to cause you crippling pain.

But "no ill effect" is not the right way to judge this. The issue is surely the effectiveness of your training. You can't go by "no ill effect" in judging whether resting versus not resting is the more effective way to train.

Nearly all experts say resting your muscles between sessions is the way to go. Advice that shouldn't be ignored just on the anecdote that "it never did me any harm".

M@L

PS. On re-reading this, it sounds a bit harsh. Sorry, nothing personal intended.


Edited by: MOTIVATED@LAST at: 6/16/2014 (11:25)
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.


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TRIPLEM3 Posts: 8
6/16/14 7:28 A

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I work my core for 20 minutes (of a 1 hour workout) 5 consecutive days a week, and with no ill effect. I don't however, repeat the same routine in that time, but use a variety of approaches to working the same muscles.

ZRIE014 Posts: 4,859
6/16/14 12:18 A

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run

KASTRA's Photo KASTRA Posts: 369
6/15/14 3:01 P

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What you could do is incorporate those ST exercises in your normal ST routine Monday, Wednesday, and Friday and do lighter cardio those days, then spend Tuesday, Thursday, and any weekend time you dedicate to exercise to harder cardio focus. That's the routine we've fallen into here, and it provides enough recovery time (unless we really overdo the ST) for muscle repair while keeping us active every day.

Starting: 41.1 BMI and extremely sedentary
Current: 28.0 BMI with strength-training and low-impact cardio
Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese!
Mini-goal: 5K walk or run
Mini-goal: 24.9 BMI (about 136 lb)
Mini-goal: half-marathon walk or run
GOAL: 23 BMI (about 125 pounds), fit and active


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NANLEYKW's Photo NANLEYKW SparkPoints: (59,087)
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6/15/14 10:41 A

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M@L gave a great explanation for why you should only do core exercises (or exercises for any muscle group) more than every other day. If you want to make strength training an everyday habit, you can alternate core work with a different muscle group--that way, you're giving your muscles the proper time to recover and repair.

I prefer doing a full-body workout 2-3 times a week, because I'm lazy and like to get it all done at once, but I know lots of people like splitting their workouts that way.



MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,277
6/15/14 9:52 A

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Strength training works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting the muscles at least 48 hours between ST sessions.

If you don't rest your muscles between ST sessions, the muscles fibers don't get the chance to recover and get stronger before being torn again.

Despite the widespread myth, core muscles behave in the same way as any other muscle in the body. If you are strength training you core, you need to rest it 48 hours between ST sessions.

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.


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JUSTME1965's Photo JUSTME1965 SparkPoints: (44)
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6/15/14 8:56 A

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I'm not new to cardio but I've never done serious strength training before.
I have recently joined a gym. The instructor there also gave me a few core exercises to do at home, for the abs and for the back. Something like crunches, 3 sets of 6 reps, and sideways crunches, same amounts each side. And an exercise like this: resting on hands and knees, lift left arm and right leg, hold for 5 counts, then switch. 3 sets of 6 reps. Then there is an exercise lying on my side, lifting both legs off the floor. 3 sets of 4 reps.

I've heard that we shouldn't do strength training every day but I would like to try to make it a daily habit to do those exercises. So would it really be very 'bad' if I did those daily? if so, why?
I'm afraid that if I don't make it a daily thing I'd start postponing it and maybe do nothing at all.

Edited by: JUSTME1965 at: 6/15/2014 (08:58)
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