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UNIDENT Posts: 33,498
4/23/13 2:44 P

Run every other day.

In between, to get your HR up, go back to that treadmill and fully utilise the incline setting. :)

SPARK_COACH_JEN Posts: 65,918
4/23/13 10:59 A

I wouldn't recommend jogging 5 days a week. You'd be better off to alternate that with a lower impact activity a few times each week. If walking doesn't get your heart rate up, try something else, like biking. A lot of times doing a totally different kind of workout is more challenging to your body and it's easier to get your heart rate up.

Hope that helps,

Coach Jen

MOTIVATED@LAST Posts: 15,457
4/23/13 10:58 A

Running is hard on the legs, and it takes time for your leg muscles and tendons to adjust to the impact. It is genenerally recommended that rookie runners (those with less than 6 months running experience) run no more than 3 times per week, to give their leg muscles time to recover and get stronger.

It is fine to do lower impact cardio on non-running days. Walking on an incline is a good higher intensity workout, but without the impact. Either walk on your non-running days and add some hills to your route, or go back to the treadmill for those days.


TREADIN4BSP Posts: 884
4/23/13 10:00 A

I have a similar question, but in regards to jogging/running. I have been walking the past 3 months on a treadmill and have now moved my workouts outdoors (last week). I am finding I have to jog in order to get my hear-rate up high enough to burn the amount of calories I wish to burn. But, I have read a lot that says I shouldn't jog every day and should alternate with other activities. So, today I walked as fast as I could instead of jogging and didn't burn enough calories (could not get my heart rate up?!). If I am jogging 4 miles in a little over an hour. Is it safe for me to just do that 5 days in a row each week?

MOTIVATED@LAST Posts: 15,457
4/22/13 10:32 P

Just to clarify, Coach Jen's suggestion of resting 1 day between core workout sessions means 48 hours.

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 it is important to rest between sessions.

There is little advantage to doing a core workout video twice over in a single session. Having worked the core muscles once, you will have got most of the benefit anyway - doing it a second time offers minimal additional benefit. You are better off spending the time doing a different workout entirely.

I agree with the suggestion however that visible abs is mainly about low overall body fat, not about how hard you work the core. And the best way to achieve low body fat (and visible abs) is through an overall program of cardio, all-body strength training and watching your intake, rather than heaps of core videos.


UNIDENT Posts: 33,498
4/22/13 3:10 P

"I really need to focus on my core - my arms and legs are starting to show nice definition! "

No you don't.

Definition comes from fat loss, and doing more core work won't accelerate fat loss from your core. Fat loss doesn't work that way.

If you've been working your core you have lovely strong core muscles under the layer of fat over them. Women are supposed to have some fat in the tummy region, that's a normal body shape. Whether you can safely reduce the fat even more so your core shows those muscles is a bodyfat percentage debate. By all means keep up a calorie restricted diet and try, but remember -

abs are made in the kitchen, not the gym.

SPARK_COACH_JEN Posts: 65,918
4/22/13 2:15 P

If you are working your core muscles to fatigue (which you should be), then they need at least 1 day of rest in between workouts. So as long as you're giving them the rest days, it's fine to increase the amount of core training you're doing.

Hope that helps,

Coach Jen

4/22/13 2:12 P

There is no reason why you couldn't up your workouts. Just pay attention to your body. If there is soreness, take it back a notch to make sure you're giving muscles the time they need to repair.

CHEETARA79 Posts: 3,946
4/22/13 2:01 P

I think you're better off doing the video twice in a row in the same day rather than a few days in a row. You're supposed to follow the bootcamp videos in a sequence, working the various body parts on separate days. You need a day of rest in between ST sessions before you work that area again.

AQHADRESSAGE SparkPoints: (0)
Fitness Minutes: (7,418)
Posts: 29
4/22/13 1:13 P

I've lost the weight I want to lose, now I need to focus on toning.

I've been running about 20 miles per week and have recently added in Coach Nicole's Swimsuit bootcamp videos.

I really need to focus on my core - my arms and legs are starting to show nice definition!

I want to do more than 2 sessions of core training a week. Can I do those videos a couple of more times per week (so 4 days per week instead of 2)?

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