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SCUBAMAE's Photo SCUBAMAE SparkPoints: (24,375)
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9/19/18 3:25 P

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Yes, reading about red muscle fibers helps me understand what my PT was talking about. I'm trying to increase my endurance and train for a half marathon next year, so I guess...red fibers are my friends :)

Thank you!!!



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SP_COACH_DENISE's Photo SP_COACH_DENISE Posts: 43,237
9/18/18 11:36 P

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Being that they went through your goals with you and your health history, they should have the appropriate program for you. It sounds like they have their reasoning, which is great! It can be confusing, but as I believe I mentioned before, I didn't go over your goals, health history, etc, and a PT that does would have the best info to give you the appropriate program. So, keep doing what you are doing, but if you find you aren't seeing results (you do need to give it plenty of time), then don't be afraid to ask them more questions to get more clarification and see if it is time to update your goals and/or program.

Coach Denise

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

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RSCHWARTZ2's Photo RSCHWARTZ2 Posts: 6,371
9/18/18 8:57 P

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Here's some information I found on red and white muscle fibers and endurance. I hope it helps.

Red Muscle Fibers

Red muscle fibers are called slow-twitch muscle because they are built for endurance. These are the muscles you utilize for sustained movement. They are slower to contract but allow for a much longer workout. Long distance runners, cyclists and rowers rely heavily on red muscle fibers. The fibers are literally red in color due to the large number of blood vessels entwined with them. It’s the blood that allows these fibers to produce energy for sustained periods of time. While most of the body is made up of a mixture of red and white fibers, the legs and back are made up of mostly red muscle.

White Muscle Fibers

White muscle fibers have earned the name “fast twitch” because they contract in .01 seconds or less. Their contractions are fueled by oxygen, which contributes to the white color. Elite sprinters may have up to 80% more white muscle fibers than red since their performance relies on this type of tissue. White muscle fibers fatigue at a much faster rate than their red counterparts because of a buildup of lactic acid, so they are only good for short bursts of speed.

Training Focus

Training your muscle fibers means knowing what you want your end result to be; this goal determines what exercises you do and for how long you do them. To train for endurance sports, you want to engage your slow-twitch muscles. This means that you train at a lower intensity for longer periods of time with little rest between bouts. For example, if you are doing a weightlifting circuit, you would do several sets with several repetitions each of slow deliberate movements. To engage fast-twitch muscles used for explosive movements, like taking off on a sprint or swinging a golf club, do fewer sets of high-intensity moves with few repetitions each -- and do them fast.



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SCUBAMAE's Photo SCUBAMAE SparkPoints: (24,375)
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9/18/18 7:28 P

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I had the talk with my pt tonight. He stands firm on the idea of 4 sets of 20 reps as this "will work my muscles differently". He also mentioned muscle endurance and something about red vs white muscles. He's aware of my goals and said that these additional reps will help with weight loss.

I'm really confused as I'm trying to digest this all.



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ROBBIEY SparkPoints: (510,889)
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9/18/18 7:51 A

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more reps for me



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SHOAPIE's Photo SHOAPIE Posts: 26,290
9/17/18 11:23 A

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Thanks Coach Denise for the info.



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SP_COACH_DENISE's Photo SP_COACH_DENISE Posts: 43,237
9/17/18 10:44 A

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That does seem odd that one person is creating your plan and having someone else work with you, so would be good to have a good discussion about all that with them.

You mentioned doing 4 sets. Is there a reason you're doing that many? Typically, you should be aiming for 1-3 sets. If your muscles aren't fatigued by the end of the second or third set, you will want to increase the weight. Adding more sets really isn't needed as long as you are fully fatiguing your muscles, which can be done by adding more weight and what I'd recommend for most people.

Coach Denise

Edited by: SP_COACH_DENISE at: 9/17/2018 (10:45)
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SCUBAMAE's Photo SCUBAMAE SparkPoints: (24,375)
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9/14/18 9:32 P

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Thanks Denise. I need to have a good discussion with him regarding my goals. The gym's Head Trainer gave me the fitness assessment and told me that he would be the one putting together a plan for me for another trainer to follow. Seems odd to me. The more I think about this, I'm getting a little bit concerned.

I'll be sticking with my 4x12 routine until I get a solid understanding of why he wants me to increase my reps.





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SP_COACH_DENISE's Photo SP_COACH_DENISE Posts: 43,237
9/13/18 11:34 P

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Doing more reps doesn't sound right for your goals and I would recommend asking your personal trainer why they suggested that since they have been working with you and should have gone over your goals and health history before giving you a program. They may have a good reason for suggesting that, but it's hard to say what that may be without asking them. In general though, I'd recommend more weight to get your muscles to fatigue by the end of your reps, not add more reps.

There are some circumstances that more reps makes sense to do and your trainer may have some info that's not mentioned here that made him give you that suggestion.

Good luck on your training for the half marathon!

Coach Denise

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

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SCUBAMAE's Photo SCUBAMAE SparkPoints: (24,375)
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9/13/18 8:22 P

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I have started strength training again after a long hiatus. To hold me accountable, I have a personal trainer who pushes me to the limit one day a week. I am strength training 4 days a week, typically doing 4 sets of 12 reps on my own. Today he told me that I should be doing 4 sets of 20 reps for every exercise. This seems counter intuitive to me.

My goal is lose weight, gain strength and endurance. I plan on doing a half marathon in May with my daughter - so I've got to to get busy! :-)

Any thoughts?



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