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JAZZEJR's Photo JAZZEJR SparkPoints: (93,222)
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10/3/13 4:12 A

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Thanks for the circuit workout you outlined below. It's working well for me for days I can't get to the gym.

Jonnie
Motivational Leader for the Teddy Bears
Eastern Standard time zone

If you think you can do a thing or think you can't do a thing, you're right.
~Henry Ford

Nothing tastes as good as skinny feels.
~Kate Moss


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SLEEKKITTY's Photo SLEEKKITTY Posts: 667
6/13/10 10:44 P

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I like your advice on doing what you can do, instead of thinking that you can't do something. I started doing a program "The New RUle of LIfting for Women". I did the first stage fine, and then stage 2 discouraged me because some exercises were standing on one leg. My balance is poor due to a stroke years ago. So I can do the exercises but I have to put a foot, or tough a toe on the floor to keep from falling over. The exercises were mainly using free weights instead of machines. I am getting stronger. emoticon

JUNEAU2010's Photo JUNEAU2010 SparkPoints: (160,369)
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4/25/10 7:02 P

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Thank you! I really appreciate your generosity in being willing to share your knowledge!

I actually like wall ups - I started doing them last week! Sqauts are really hard and lunges are a challenge, but that doesn't mean they're impossible. I know I will get stronger doing them!

Thanks, Coach! :)

Go beyond success...
be significant.
- Dave Dravecky

There can be no great accomplishment without risk - Neil Armstrong


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,412
4/25/10 6:59 P

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@JUNEAU2010
Lack of strength or flexibility does not prevent you from doing total body exercises, compound exercies or even a circuit. You simply choose exercies which you can do and use those. For example if you can stand after sitting in a chair you can do squats, if you can stand with on leg in front and the other to the rear you can do a staionary lunge, you can do wall push ups, you can lay under a bar and rise your chest and shoulders to it to simulate a pull up. Put thise four exercises together for from 6 to 8 repetitions of each going from one to the nexrt without a break untill all four are completed and you have completed a circuit. Rest ninety seconds and repeat the circuit again. Complete two to four circuits in this pattern and you have a beginning workout.


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

JUNEAU2010's Photo JUNEAU2010 SparkPoints: (160,369)
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4/25/10 1:22 P

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SergeantMajor, It seems as if you are stating something of a preference for the circuit training and the compound muscle exercises. What would you suggest for a beginner with limited flexibility and strength?

Go beyond success...
be significant.
- Dave Dravecky

There can be no great accomplishment without risk - Neil Armstrong


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,412
10/13/09 12:30 P

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Spicy,

I think the key here is the term "die hard fan" who labour under the faulty concept that a muscle or muscle group can be isolated. The simple act of reviewing a basic full body muscle chart will reveal that all muscles are interconnected and work synergistically. The more muscles which are contracted or recruited when performing a movement the stronger is the muscle contraction in the major muscle group involved and the greater is the weight which can be used.




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

EMBBEAR's Photo EMBBEAR Posts: 1,218
10/13/09 10:40 A

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Men's Fitness magazine has been advocating this for sometime but they still feature split routines for those die hard fans out there.

Just when the caterpillar thought it was all over, it turned into a butterfly
SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,412
8/19/09 11:18 P

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@SUEJENCOOPER

I have a citation which says that shorter workouts produce better results.

A compound exercise is a movement which involves tow or joints or muscle groups, an example is a standing pull down which involves the muscles of the upper back shoulders and arms and moves the shoulder joints and elbows. A standing press involves the shoulder muscles, the chest muscles and the arm muscles making it a compound exercise.


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

SUEJENN's Photo SUEJENN Posts: 750
8/19/09 9:23 P

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Where would I find resources for compound exercises? I'm not interested in shortening my time at the gym, just making better use of my time while I am there.

Suck it up Paulie. (A family joke that keeps us going


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,412
7/31/09 2:12 P

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There are numerous approaches to developing and using strength training programmes, all of which have their advocates and proponents. The variations range from very structured ones to more helter skelter ones.A structured programme can be a standard protocol one of a fixed number of set and repetitions of a specific group of exercises, classical circuit training or a group of supersets.
The helter skelter approach basically is going to the gym and doing whatever exercises or combination of exercises appeals to you that day. You do what you feel like doing.

This approach was initially promoted about forty years ago by Joe Weider under the term “muscle confusion”. The theory was that by taking this approach bodybuilders could maximize their gains since it prevented the body from adapting to a set routine. This did not take into consideration the fact that with a weight training or resistance programme every time you increase the weight or the resistance the body has to start adapting all over again.

The rationale for taking a structured approach is that it is easier to measure and chart progress which allows any needed modifications to be identified and instituted. Using a standard protocol of a fixed number of sets and repetitions at a percentage of the individuals single repetition maximum (SRM or 1RM) when a specified number of repetitions for all sets is reached the percentage of the SRM used can be increased or a new SRM is established for the next progression.

Classical circuit training and supersets use a series of contrast movement strength exercises performed without a break until the series is completed. When the series is completed a recovery period is taken then the series is repeated a specified number of times. Classical circuit training or supersets have the advantage that these two protocols keep the heart rate elevated adding an interval cardio component of anaerobic and aerobic work. Measurement of these two protocols is normally time based with a set time to complete the circuit or superset with the recovery time being reduced on a regular basis. When the minimums set for both work and recovery times are reached then a new combination of exercises is developed.

Some trainers advocate the use of spilt routines in which only certain muscle groups are exercised in each workout however this approach does not take into account the synergistic action of muscles. The more muscles tensed and recruited to a movement the stronger is the reaction of the target muscle group. Doing total body movements and compound movements involving more than one joint takes advantage of this synergy.





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

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