Vote in This Week's Poll: How do You Strength Train?
Tuesday September 26, 2006
Strength training can be confusing, even for those of us who've been doing it for awhile. How often should you lift weights? Should you do a total body routine or split things up? Should you do it separately from your cardio? The answers to those questions often have to do with your goals and schedule but, the bottom line is, there is no wrong way to lift weights. You just want to make sure you don't work the same muscle groups two days in a row since your muscles need rest in order to recover and grow stronger.
I find I get great ideas from what others do in their exercise routines, so why not share your typical strength routine in this week's poll? The answers don't cover all the options available, so feel free to post your routine in comments.
Poll: How do you strength train?
1. I do a total body routine separate from cardio
2. I split my routine and work different muscles separate from cardio
3. I do a split routine and cardio during the same workout
4. I lift most days of the week, working different muscles each day
5. I do circuit training with both cardio and strength exercises
6. I don't lift weights
7. Other - please explain in comments
Comments
I lift most days of the week, working different muscles each day (evening) and I do cardio every day in a separate session (morning)
I do whatever I feel like doing. I’ve been exercising for 30+ years and learned that I do what’s best for me, my mood and my energy level at the time I choose to exercise. I’ve done just about everything but the one thing that is constant and provides a core is walking. Human nature is to feel guilty if one diverges from one’s “path”…that’s what gyms count on. Start people off gang busters…then they drop out because they can’t keep up, feel guilty, then quit because “what’s the use?” Diets work the same way. My advice:
1.Find something you enjoy not something you dread doing but do it because it’s good for you.
2.Learn to exercise on your own.Although a buddy is great and helps pass the time, don’t rely on someone else. If they decide to poop out, there goes your exercise plan. I see it all the time. Use another person as an enchacement, not a crutch.
3. To your own self be true. Sometimes friends will discourage you because they don’t have the initiative to stick to a program. Don’t let them talk you out of your routine.
4.It’s tough to find a swimming pool or nautilis equipment everywhere you go. Try for portable exercise…the less equipment, the more apt you are to do it daily. I found a great jump rope that has no rope but simulates the same exercise. Save the big stuff for a change of pace for yourself.
5. If you fall off the wagon today, don’t quit. You can start again tomorrow.Do what’s right for you and you’ll continue to exercise as a way of life.
6. Give yourself a bit pat on the back anytime you go out, no matter how much or little you do. You are one of a very small minority doing something active. You deserve the kudos.
I’m 67 and have rheumatoid arthritis. I use a three-pronged approach to strength and fitness training.
Moderate progressive weight training 3 days a week (heavvy low reps/moderate medium reps/light many reps). I use free weights, have never tried machines as my space is limited and I’m not into the gym scene.
I do power/ strength/ stamina yoga workouts at least four times a week with a variety of workouts. (Rodney Yee videos).
I run 5 to 7 days a week, 30 to 40 minute runs. (I don’t worry about milage anymore) I’m fortunate in that I live in an area with miles of bark trails so I don’t have to “pound the pavement”.
And yes, there is a measure of pain involved with the arthritis, but I’ve found that there tends to be more pain if I’m sedintary. And with the arthritis, the stronger the muscle tissue is around the joints, the more they support the joint which helps alleviate joint stress.
I also eat a very healthy diet.
I only weight train. I’m 43 and my body fat is extremely low. My body fat percentage is 11%. To do cardio at this point would be to risk burning muscle.
However, I would like to incorporate it for the benefits to my heart.
I’m 65 and I use a rowing machine which seems to give me a fair overall workout. My emphisis is cardio although my overall strength seems to have been signifiantly increased since starting 3 months ago. I also walk a mile as a cool down after the machine. I’m thinking about using a few weights now and enhancing my diet to increase muscle mass account my weight dropped a little more than I wanted since starting the machine.
I switch up my routine every 6-8 weeks, keeping my yoga class and my Friday Master Step class as the constants. Other than those, I switch among full body strength training alternated with cardio, circuit training with cardio mixed in, and a split routine with cardio separate, and mix up lighter weight/higher reps and heavier weights and lower reps. It all depends on what life looks like on the calendar for the next couple months (busy times, like Christmas, I tend toward full body or circuit workouts). Once I plan out my workouts, I’m good for 6-8 weeks!!