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SETTIMIA Posts: 8,076
11/13/13 12:43 A

I have opted for a 5 minute challenge to work through to things slowly as work is mega busy.

Thank you, yes rest is vital too, and exercising the whole body

JUSTIMEEM Posts: 137
11/12/13 4:11 P

For sure you have to take some days off.
"Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place."
But it is clear that you should not use the same type of exercises every day.
You will have to surprise your body/muscles every single day because they get accustomed with the effort and you won't get the maximum results.

Also, for maximum results, try to slowly incorporate weights into your training.
You should also try to train in some days according to the HIIT principle of training:

SETTIMIA Posts: 8,076
11/12/13 3:59 P

Thank you for the link, after seeing, I think that I will need to improve my fitness before I try this challenge or start with one or two lol

MOM2KAITLYN SparkPoints: (194)
Fitness Minutes: (6)
Posts: 4
11/12/13 12:52 P

SETTIMIA Posts: 8,076
11/12/13 7:01 A

Hi heard about this challenge, can you please tell me where the link is or do you just start do you just start at your own level?

Thank you for your time

JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
7/4/13 8:48 A

Work smarter, not harder. Heavy weight and low reps.

7/3/13 11:38 P

Unfortunately all you will accomplish with this, as is true of all high number progressive challenges, is that you will build a certain level of endurance and perhaps the ability to do lots of each exercise. The problem is that as you get into the higher numbers your form will tend to deteriorate and you will not be getting the full benefit. I tend to discourage my clients from doing these since they are not functional training and there is limited long tern physical. benefit The primary benefit is psychological.

BLESSEDMAMA0317 Posts: 18
7/3/13 5:22 P

Yes, makes perfect sense! I'll try making modifications and see how that works. Thanks to both of you for your help! :)

LEC358 SparkPoints: (11,135)
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Posts: 2,744
7/3/13 4:38 P

In the interest of time, I'd drop the crunches because the planks work the whole core and crunches just work the abs. Not to mention that crunches done with bad form can seriously injure your neck/back.

It sounds like this is something that you do 6 days a week and rest 1 from your description (feel free to correct me if I'm wrong). If this were me, I'd do it every other day and replace the crunches with push ups. Depending on your strength level start with either wall or knee push ups. By the end of 30 days, aim for at least 50 full push ups. As wall/knee push ups get easier, move to incline push ups, and then full push ups. If you can't complete a set of push ups in whatever modification you're in, finish the set in an easier modification. Does that make sense?

DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
7/3/13 4:32 P

Yeah, that's a bit against the traditional wisdom with strength training. You need to have rest days for your muscles to get stronger. Why? You know that soreness you get after you workout? That's called DOMS: Delayed Onset Muscle Soreness. It's caused by microscopic tears in the muscle fibers (not lactic acid buildup as we once thought.) Your muscles get stronger by resting, because during the rest periods, those microscopic tears heal, and the muscles get stronger!

That's why rest days are important. I would at least put a day between those workouts; challenges like that are good for bragging rights... no so much actually building strength. :)

BLESSEDMAMA0317 Posts: 18
7/3/13 4:18 P

The first day began with 50 squats, 20 crunches, and a 20 second plank. Each day, you add five reps to the squats and crunches, and 5 seconds to the plank. After the rest day, either ten or fifteen reps and seconds are added to the previous workout. On the 30th day, I should be doing 250 squats, 150 crunches, and be able to hold a plank for 330 seconds.

DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
7/3/13 4:11 P

Yes, the same applies to bodyweight exercises. When you work the same muscle groups more t han one day in a row, instead of building them up, you end up breaking them down. You need to wait at least 24-48 hours between workouts of the same muscle groups. Without knowing the details of your challenge, I can't comment on that specifically.

BLESSEDMAMA0317 Posts: 18
7/3/13 4:05 P

Hello everyone! Yesterday I began a 30 day squat, plank, and crunch challenge and I was wondering if it will be effective if performed every day with one rest day every four days. I was told that with strength training you should not work the same muscle group two days in a row in order to allow the muscles to recover and see progress. Is this the same with bodyweight exercises like the ones in the challenge and pushups? I want to see results, but I want to do it effectively and make the most of my time. I appreciate any help or suggestions!

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