Re: Question for Tonya or the fitness experts

[Guest guest]

Robin,

It all depends on the type of circuit or interval training you are doing. The reason you wait a day before doing the same body part is because of damage to the muscles caused by the previous workout session. When you lift weights, you cause microscopic tears in the muscle while doing the eccentric or negative phase of the lift. These microscopic tears then repair themselves on the off day in between and cause the muscle to be stronger. Think of how hard it is to cut scar tissue as opposed to skin, same thing with your muscles. This is also, I believe, why we don't experience DOMS as much as we become more highly trained, because it is harder to cause those tears.

That being said, if you are doing heavy resistance on the negative, you should skip a day between working those same muscle groups. With a circuit, it is generally a total body workout, so you could basically only do cardio on the days in between. But again, it is dependant on the type of resistance you are using. I generally tell people if they are going to lift weights to divide it up by body parts most of the week, so that you can do upper body one day, lower body the next day, cardio the third day, and a circuit on the 4th, with either a rest or cardio on the 5th day, etc. Or if they want to do it as a total body circuit, they should alternate circuit days with cardio days. However, if you are doing a circuit like we have at my gym with hydrolic machines instead of weights, there is no negative phase of the movement, and therefore no tears to the muscles, so you can do it every day without fear of muscle depletion from lack of recovery time.

Hope that helps!

Tonya

Question for Tonya or the fitness experts

I've been reading about doing interval training, circuit training and body part training. What is the maximum amount of circuit and interval training you should do per week? I know you are supposed to separate a day between interval types trainings (ie: LoMax, IMAX 2 or 3) but do you have to separate a day between circuit training and interval training?Confused,Robin

[Guest guest]

At 08:07 AM 6/10/2005, rjroubik wrote:

>do

>you have to separate a day between circuit training and interval

>training?

i dont think so robin.

for example, you could do a strength training circuit one day (and even

include some cardio in the circuit) and then do cardio intervals the next

day without an issue.

but yes ive also heard that you should keep your cardio interval workouts

down to one or two a week as the intervals are so intense.

:*carolyn.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

Thanks so much Carolyn....I wasn't quite sure if I could follow my

interval day (say IMAX 3 or 2) with a circuit training day (say High

Step Training Advanced). Heck, I'm was just used to doing aerobics,

weights and Pilates Reformer.....this circuit training and interval

stuff is new to me (remember I lived in a cave before I came to this

website and I was doing Jane Fonda step tapes...hmm.. truthfully,

btw you and me I still sometimes do them...hehehe).

Cavewoman,

Robin

> >do

> >you have to separate a day between circuit training and interval

> >training?

>

> i dont think so robin.

> for example, you could do a strength training circuit one day (and

even

> include some cardio in the circuit) and then do cardio intervals

the next

> day without an issue.

> but yes ive also heard that you should keep your cardio interval

workouts

> down to one or two a week as the intervals are so intense.

> :*carolyn.

>

>

> --

> No virus found in this outgoing message.

> Checked by AVG Anti-Virus.

> Version: 7.0.300 / Virus Database: 267.6.6 - Release Date:

6/08/2005

[Guest guest]

At 11:39 AM 6/10/2005, rjroubik wrote:

>Thanks so much Carolyn....I wasn't quite sure if I could follow my

>interval day (say IMAX 3 or 2) with a circuit training day (say High

>Step Training Advanced).

i think that technically you could but i dont know if you really would or

not. sounds pretty tough to me!

>I was doing Jane Fonda step tapes...hmm.. truthfully,

>btw you and me I still sometimes do them...hehehe).

hey, i got nothing against ole jane! i have one of her tapes (step+abs)

and since they have put some of her old workouts on dvd, jane is making a

comeback! i have the new dvd in my rental queue.

:*carolyn.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

LOL. Not for anything, but I still thank ole Jane for my abs (wink).

That Step and Ab tape has a good ab section as does her original

workout video (that's how I got my 6 pack ....ummm and good genes!).

Robin

> >Thanks so much Carolyn....I wasn't quite sure if I could follow my

> >interval day (say IMAX 3 or 2) with a circuit training day (say

High

> >Step Training Advanced).

>

> i think that technically you could but i dont know if you really

would or

> not. sounds pretty tough to me!

>

> >I was doing Jane Fonda step tapes...hmm.. truthfully,

> >btw you and me I still sometimes do them...hehehe).

>

> hey, i got nothing against ole jane! i have one of her tapes

(step+abs)

> and since they have put some of her old workouts on dvd, jane is

making a

> comeback! i have the new dvd in my rental queue.

>

> :*carolyn.

>

>

> --

> No virus found in this outgoing message.

> Checked by AVG Anti-Virus.

> Version: 7.0.300 / Virus Database: 267.6.6 - Release Date:

6/08/2005

[Guest guest]

At 06:07 PM 6/10/2005, rjroubik wrote:

>but I still thank ole Jane for my abs (wink).

WOW! if ole jane is responsible for your abs then i had better get ALL of

her workouts! heehee.

:*carolyn.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

The circuit training is done with dumbbells (medium weight) and

bands and the interval training is step and plyometrics. So the day

after the circuit training I really should just do plain cardio

(step without the pylometrics), running or pilates?

I really appreciate your imput.

Thanks

Robin

> Robin,

>

> It all depends on the type of circuit or interval training you are

doing. The reason you wait a day before doing the same body part is

because of damage to the muscles caused by the previous workout

session. When you lift weights, you cause microscopic tears in the

muscle while doing the eccentric or negative phase of the lift.

These microscopic tears then repair themselves on the off day in

between and cause the muscle to be stronger. Think of how hard it

is to cut scar tissue as opposed to skin, same thing with your

muscles. This is also, I believe, why we don't experience DOMS as

much as we become more highly trained, because it is harder to cause

those tears.

>

> That being said, if you are doing heavy resistance on the

negative, you should skip a day between working those same muscle

groups. With a circuit, it is generally a total body workout, so

you could basically only do cardio on the days in between. But

again, it is dependant on the type of resistance you are using. I

generally tell people if they are going to lift weights to divide it

up by body parts most of the week, so that you can do upper body one

day, lower body the next day, cardio the third day, and a circuit on

the 4th, with either a rest or cardio on the 5th day, etc. Or if

they want to do it as a total body circuit, they should alternate

circuit days with cardio days. However, if you are doing a circuit

like we have at my gym with hydrolic machines instead of weights,

there is no negative phase of the movement, and therefore no tears

to the muscles, so you can do it every day without fear of muscle

depletion from lack of recovery time.

>

> Hope that helps!

>

> Tonya

> Question for Tonya or the

fitness experts

>

>

> I've been reading about doing interval training, circuit

training and

> body part training. What is the maximum amount of circuit and

interval

> training you should do per week? I know you are supposed to

separate a

> day between interval types trainings (ie: LoMax, IMAX 2 or 3)

but do

> you have to separate a day between circuit training and interval

> training?

>

> Confused,

> Robin

>

>

>

>

>

> -------------------------------------------------------------------

-----------

>

[Guest guest]

I *knew* you'd have a great reply for this, Tonya!

<gives a Dawson 'good answer, good answer! to

Tonya, clapping>

--- Tonya - <mslightning@...>

wrote:

> Robin,

>

> It all depends on the type of circuit or interval

> training you are doing. The reason you wait a day

> before doing the same body part is because of damage

> to the muscles caused by the previous workout

> session. When you lift weights, you cause

> microscopic tears in the muscle while doing the

> eccentric or negative phase of the lift. These

> microscopic tears then repair themselves on the off

> day in between and cause the muscle to be stronger.

> Think of how hard it is to cut scar tissue as

> opposed to skin, same thing with your muscles. This

> is also, I believe, why we don't experience DOMS as

> much as we become more highly trained, because it is

> harder to cause those tears.

>

> That being said, if you are doing heavy resistance

> on the negative, you should skip a day between

> working those same muscle groups. With a circuit,

> it is generally a total body workout, so you could

> basically only do cardio on the days in between.

> But again, it is dependant on the type of resistance

> you are using. I generally tell people if they are

> going to lift weights to divide it up by body parts

> most of the week, so that you can do upper body one

> day, lower body the next day, cardio the third day,

> and a circuit on the 4th, with either a rest or

> cardio on the 5th day, etc. Or if they want to do

> it as a total body circuit, they should alternate

> circuit days with cardio days. However, if you are

> doing a circuit like we have at my gym with hydrolic

> machines instead of weights, there is no negative

> phase of the movement, and therefore no tears to the

> muscles, so you can do it every day without fear of

> muscle depletion from lack of recovery time.

>

> Hope that helps!

>

> Tonya

> Question for Tonya or

> the fitness experts

>

>

> I've been reading about doing interval training,

> circuit training and

> body part training. What is the maximum amount of

> circuit and interval

> training you should do per week? I know you are

> supposed to separate a

> day between interval types trainings (ie: LoMax,

> IMAX 2 or 3) but do

> you have to separate a day between circuit

> training and interval

> training?

>

> Confused,

> Robin

>

>

>

>

>

>

------------------------------------------------------------------------------

>

[Guest guest]

okay here's one for ya LOL(i just gotta be smart alec) say one wants to increase muscle size and strength as well. to you increase the load on both positive and negative, to you split this type of training up,or can be used in the same routine? just asking b/c hubby has a goal for both, while i want some size i want more strength.

the smart a$$ kid

kassia

In a message dated 6/11/2005 7:00:45 P.M. Atlantic Daylight Time, mslightning@... writes:

Increasing the load on the eccentric phase will increase the size of the muscle. Increasing the load on the concentric phase will increse the strength without increasing size. Just really depends on what you are trying to do. For example, I have arms almost as big as my husbands, so I don't want to increase size, but I do want to increase strength. Therefore, I increase my weight, so slower on the concentric (positive) phase and faster on the eccentric (negative) phase. This gives the increase in strength, without adding more muscle size. Make sense?

Sometimes I wonder if I explain this stuff where it makes sense outside of my brain. LOL

Tonya

[Guest guest]

that is very interesting about DOMS, tonya. I

actually am not sore very often - usually I get sore

only after I do something totally different from what

I had been doing....Hmm....maybe that means I'm in

better shape than I thought, LOL!

Donna

--- Tonya - <mslightning@...>

wrote:

> Robin,

>

> It all depends on the type of circuit or interval

> training you are doing. The reason you wait a day

> before doing the same body part is because of damage

> to the muscles caused by the previous workout

> session. When you lift weights, you cause

> microscopic tears in the muscle while doing the

> eccentric or negative phase of the lift. These

> microscopic tears then repair themselves on the off

> day in between and cause the muscle to be stronger.

> Think of how hard it is to cut scar tissue as

> opposed to skin, same thing with your muscles. This

> is also, I believe, why we don't experience DOMS as

> much as we become more highly trained, because it is

> harder to cause those tears.

>

> That being said, if you are doing heavy resistance

> on the negative, you should skip a day between

> working those same muscle groups. With a circuit,

> it is generally a total body workout, so you could

> basically only do cardio on the days in between.

> But again, it is dependant on the type of resistance

> you are using. I generally tell people if they are

> going to lift weights to divide it up by body parts

> most of the week, so that you can do upper body one

> day, lower body the next day, cardio the third day,

> and a circuit on the 4th, with either a rest or

> cardio on the 5th day, etc. Or if they want to do

> it as a total body circuit, they should alternate

> circuit days with cardio days. However, if you are

> doing a circuit like we have at my gym with hydrolic

> machines instead of weights, there is no negative

> phase of the movement, and therefore no tears to the

> muscles, so you can do it every day without fear of

> muscle depletion from lack of recovery time.

>

> Hope that helps!

>

> Tonya

> Question for Tonya or

> the fitness experts

>

>

> I've been reading about doing interval training,

> circuit training and

> body part training. What is the maximum amount of

> circuit and interval

> training you should do per week? I know you are

> supposed to separate a

> day between interval types trainings (ie: LoMax,

> IMAX 2 or 3) but do

> you have to separate a day between circuit

> training and interval

> training?

>

> Confused,

> Robin

>

>

>

>

>

>

------------------------------------------------------------------------------

>

[Guest guest]

At 08:15 AM 6/10/2005, Tonya - wrote:

> When you lift weights, you cause microscopic tears in the muscle while

> doing the eccentric or negative phase of the lift.

and

> However, if you are doing a circuit like we have at my gym with hydrolic

machines instead of weights, there >is no negative phase of the movement,

and therefore no tears to the muscles, so you can do it every day >without

fear of muscle depletion from lack of recovery time.

positive resistance also creates muscle tears though, right?

if not, then what is the point in going to your gym (or to curves for that

matter) where you are to use machines that have no negative phase and not

make any gains to the muscle? i guess that there still is some effect on

the muscles during the positive phase but that it is much less than the

effect caused by the negative phase. so that leads me to ask how long is

it before someone typically outgrows the use of hydraulic machines and must

start using dumbells or a machine with actual weights?

>With a circuit, it is generally a total body workout, so you could

>basically only do cardio on the days in between.

right -- robin is asking about circuits that include strength training...

but i just wanted to point out that one can do cardio circuits as well.

:*carolyn.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

At 03:23 PM 6/11/2005, Donna M-P wrote:

>that is very interesting about DOMS, tonya. I

>actually am not sore very often - usually I get sore

>only after I do something totally different from what

>I had been doing....Hmm....maybe that means I'm in

>better shape than I thought, LOL!

and it also means that you should increase the load on the eccentric

(lowering) parts of your strength training exercises in order to have the

muscle progress.

:*carolyn.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

Yes, since you are using weights, which will give you a negative, I would definitely suggest straight cardio or pilates or yoga (or in my case, all three) on the day after.

Tonya

Question for Tonya or the fitness experts> > > I've been reading about doing interval training, circuit training and > body part training. What is the maximum amount of circuit and interval > training you should do per week? I know you are supposed to separate a > day between interval types trainings (ie: LoMax, IMAX 2 or 3) but do > you have to separate a day between circuit training and interval > training?> > Confused,> Robin> > > > > > ------------------------------------------------------------------------------>

[Guest guest]

**Takes a bow*** Thank you!

tonya

Question for Tonya or> the fitness experts> > > I've been reading about doing interval training,> circuit training and > body part training. What is the maximum amount of> circuit and interval > training you should do per week? I know you are> supposed to separate a > day between interval types trainings (ie: LoMax,> IMAX 2 or 3) but do > you have to separate a day between circuit> training and interval > training?> > Confused,> Robin> > > > > >------------------------------------------------------------------------------>

[Guest guest]

If you want to feel the soreness, you can go heavier or go slower on the lowering portion of the movement. Just makes it a little harder on the muscle to control on the negative, therefore more soreness, more growth.

And yes, you probably are in better shape then you thought!

Question for Tonya or> the fitness experts> > > I've been reading about doing interval training,> circuit training and > body part training. What is the maximum amount of> circuit and interval > training you should do per week? I know you are> supposed to separate a > day between interval types trainings (ie: LoMax,> IMAX 2 or 3) but do > you have to separate a day between circuit> training and interval > training?> > Confused,> Robin> > > > > >------------------------------------------------------------------------------>

[Guest guest]

positive resistance also creates muscle tears though, right?

Yes, but not as much as negative. The muscles are designed to be stronger on the positive, and weaker on the negative, that's why it is harder to move the same weight negatively then it is positively.

if not, then what is the point in going to your gym (or to curves for that matter) where you are to use machines that have no negative phase and not make any gains to the muscle? i guess that there still is some effect on the muscles during the positive phase but that it is much less than the effect caused by the negative phase. so that leads me to ask how long is it before someone typically outgrows the use of hydraulic machines and must start using dumbells or a machine with actual weights?

Actually, hydraulics aren't designed for muscle gains. They were actually designed for physical therapy, but were adapted to circuit gyms for women because they can't bulk you up. Since so many women are afraid of building muscle, they are perfect for that crowd. As for how long before you adapt, it depends on the circuit machines. At Curves, they don't have adjustable machines, so you can't increase your resistance. So after about 6 months, you don't see the results anymore, it just becomes aerobic basically because you aren't working hard enough to get the muscle benefits. At Why Weight? our machines are adjustable, so you can increase your resistance just like you would with weights, so you can keep progressing. I even get a good sweat up when I get on the circuit, even though it isn't like the 150 pound squats I do at a traditional gym, because I can adjust them up to a difficult resistance.>With a circuit, it is generally a total body workout, so you could >basically only do cardio on the days in between.right -- robin is asking about circuits that include strength training... but i just wanted to point out that one can do cardio circuits as well.

Yep, there are several types of circuits. Cardio can be done everyday though, so I went with the type of circuit training that may not be able to be done daily.

Tonya

:*carolyn. -- No virus found in this outgoing message.Checked by AVG Anti-Virus.Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

Increasing the load on the eccentric phase will increase the size of the muscle. Increasing the load on the concentric phase will increse the strength without increasing size. Just really depends on what you are trying to do. For example, I have arms almost as big as my husbands, so I don't want to increase size, but I do want to increase strength. Therefore, I increase my weight, so slower on the concentric (positive) phase and faster on the eccentric (negative) phase. This gives the increase in strength, without adding more muscle size. Make sense?

Sometimes I wonder if I explain this stuff where it makes sense outside of my brain. LOL

Tonya

Re: Question for Tonya or the fitness experts

At 03:23 PM 6/11/2005, Donna M-P wrote:>that is very interesting about DOMS, tonya. I>actually am not sore very often - usually I get sore>only after I do something totally different from what>I had been doing....Hmm....maybe that means I'm in>better shape than I thought, LOL!and it also means that you should increase the load on the eccentric (lowering) parts of your strength training exercises in order to have the muscle progress.:*carolyn.-- No virus found in this outgoing message.Checked by AVG Anti-Virus.Version: 7.0.300 / Virus Database: 267.6.6 - Release Date: 6/08/2005

[Guest guest]

thanks was just curious

[Guest guest]

I don't think having some DOMS is a bad thing because it shows that you have really worked out that muscle group. To continue "toning" up your muscles you should really change around your routine every 4 to 6 weeks.

That is my opinion anyway from reading various magazines and hearing others opinions from different sites on the internet.

Jen

Tonya - <mslightning@...> wrote:

If you want to feel the soreness, you can go heavier or go slower on the lowering portion of the movement. Just makes it a little harder on the muscle to control on the negative, therefore more soreness, more growth.

And yes, you probably are in better shape then you thought!

Question for Tonya or> the fitness experts> > > I've been reading about doing interval training,> circuit training and > body part training. What is the maximum amount of> circuit and interval >

training you should do per week? I know you are> supposed to separate a > day between interval types trainings (ie: LoMax,> IMAX 2 or 3) but do > you have to separate a day between circuit> training and interval > training?> > Confused,> Robin> > > > > >------------------------------------------------------------------------------>

[Guest guest]

Another question/comment from "the peanut gallery aka 'Jen is gonna be a smart a$$ now! LOL.'" Okay I read in a book somewhere (forget now which one) but I thought that to increase muscle mass you would lift heavier weights slower and to increase the shape or tone of your muscles you would lift lighter weights faster, is this right or wrong????

Excuse any incorrect terminology

Jen

Dippelmonsters@... wrote:

okay here's one for ya LOL(i just gotta be smart alec) say one wants to increase muscle size and strength as well. to you increase the load on both positive and negative, to you split this type of training up,or can be used in the same routine? just asking b/c hubby has a goal for both, while i want some size i want more strength.

the smart a$$ kid

kassia

In a message dated 6/11/2005 7:00:45 P.M. Atlantic Daylight Time, mslightning@... writes:

Increasing the load on the eccentric phase will increase the size of the muscle. Increasing the load on the concentric phase will increse the strength without increasing size. Just really depends on what you are trying to do. For example, I have arms almost as big as my husbands, so I don't want to increase size, but I do want to increase strength. Therefore, I increase my weight, so slower on the concentric (positive) phase and faster on the eccentric (negative) phase. This gives the increase in strength, without adding more muscle size. Make sense?

Sometimes I wonder if I explain this stuff where it makes sense outside of my brain. LOL

Tonya

Discover Get on-the-go sports scores, stock quotes, news more. Check it out!

[Guest guest]

Hmm..I was just thinking over the workouts that make

me the most sore and almost all of them are

non-weighted or very light weight done at high reps.

For instance, Killer Butt made me sore for DAYS and it

was all unweighted lower body work. I've also gotten

pretty sore from Tae Bo - especially in my abs. Some

of Tamilee Webb's moves make me sore, too. Very

interesting.

I have been increasing my weight w/ my Cathes, but

believe it or not, last week, i really wasn't very

sore at all...

Am I an odd ball? LOL

Donna

--- Tonya - <mslightning@...>

wrote:

> If you want to feel the soreness, you can go heavier

> or go slower on the lowering portion of the

> movement. Just makes it a little harder on the

> muscle to control on the negative, therefore more

> soreness, more growth.

>

> And yes, you probably are in better shape then you

> thought!

> Question for Tonya

> or

> > the fitness experts

> >

> >

> > I've been reading about doing interval

> training,

> > circuit training and

> > body part training. What is the maximum amount

> of

> > circuit and interval

> > training you should do per week? I know you

> are

> > supposed to separate a

> > day between interval types trainings (ie:

> LoMax,

> > IMAX 2 or 3) but do

> > you have to separate a day between circuit

> > training and interval

> > training?

> >

> > Confused,

> > Robin

> >

> >

> >

> >

> >

> >

>

>

------------------------------------------------------------------------------

> >

[Guest guest]

Yes, just don't work the same muscle groups two days in a row. So if you do back and biceps on Monday, you should do chest and tris or legs on Tuesday or anything else but back and bi's.

Re: Question for Tonya or the fitness experts

okay here's one for ya LOL(i just gotta be smart alec) say one wants to increase muscle size and strength as well. to you increase the load on both positive and negative, to you split this type of training up,or can be used in the same routine? just asking b/c hubby has a goal for both, while i want some size i want more strength.

the smart a$$ kid

kassia

In a message dated 6/11/2005 7:00:45 P.M. Atlantic Daylight Time, mslightning@... writes:

Increasing the load on the eccentric phase will increase the size of the muscle. Increasing the load on the concentric phase will increse the strength without increasing size. Just really depends on what you are trying to do. For example, I have arms almost as big as my husbands, so I don't want to increase size, but I do want to increase strength. Therefore, I increase my weight, so slower on the concentric (positive) phase and faster on the eccentric (negative) phase. This gives the increase in strength, without adding more muscle size. Make sense?

Sometimes I wonder if I explain this stuff where it makes sense outside of my brain. LOL

Tonya

[Guest guest]

The word "tone" is a myth. To most people it just means that they want to see their muscles, but not have large muscles. Both methods build muscle, just in a different way. Slow and heavy is for building bulk. Light and lots of reps is just less bulk building and increases muscular endurance.

Re: Question for Tonya or the fitness experts

Another question/comment from "the peanut gallery aka 'Jen is gonna be a smart a$$ now! LOL.'" Okay I read in a book somewhere (forget now which one) but I thought that to increase muscle mass you would lift heavier weights slower and to increase the shape or tone of your muscles you would lift lighter weights faster, is this right or wrong????

Excuse any incorrect terminology

Jen

Dippelmonsters@... wrote:

okay here's one for ya LOL(i just gotta be smart alec) say one wants to increase muscle size and strength as well. to you increase the load on both positive and negative, to you split this type of training up,or can be used in the same routine? just asking b/c hubby has a goal for both, while i want some size i want more strength.

the smart a$$ kid

kassia

In a message dated 6/11/2005 7:00:45 P.M. Atlantic Daylight Time, mslightning@... writes:

Increasing the load on the eccentric phase will increase the size of the muscle. Increasing the load on the concentric phase will increse the strength without increasing size. Just really depends on what you are trying to do. For example, I have arms almost as big as my husbands, so I don't want to increase size, but I do want to increase strength. Therefore, I increase my weight, so slower on the concentric (positive) phase and faster on the eccentric (negative) phase. This gives the increase in strength, without adding more muscle size. Make sense?

Sometimes I wonder if I explain this stuff where it makes sense outside of my brain. LOL

Tonya

Discover Get on-the-go sports scores, stock quotes, news & more. Check it out!

[Guest guest]

No, not an oddball at all! I've had professional body builders who won't do my Pilates class because they can't walk the next day. Working the muscles differently, in a way you aren't use to, or stretching them more then you are use to, can also cause soreness, but it isn't typically the same soreness as after a heavy weight workout.

Tonya

Question for Tonya> or> > the fitness experts> > > > > > I've been reading about doing interval> training,> > circuit training and > > body part training. What is the maximum amount> of> > circuit and interval > > training you should do per week? I know you> are> > supposed to separate a > > day between interval types trainings (ie:> LoMax,> > IMAX 2 or 3) but do > > you have to separate a day between circuit> > training and interval > > training?> > > > Confused,> > Robin> > > > > > > > > > > >> >------------------------------------------------------------------------------> >

[Guest guest]

Nah...you're just in great shape Donna!! I can tell from the

workouts you do (from you're weekly wrap-ups). I bow to you!

Funny, Tae Bo made my hams sore, but my abs were fine...LOL. I guess

each of us is a little different. As they say Vive' la difference!

Robin

> >

> > > Robin,

> > >

> > > It all depends on the type of circuit or

> > interval

> > > training you are doing. The reason you wait a

> > day

> > > before doing the same body part is because of

> > damage

> > > to the muscles caused by the previous workout

> > > session. When you lift weights, you cause

> > > microscopic tears in the muscle while doing the

> > > eccentric or negative phase of the lift. These

> > > microscopic tears then repair themselves on the

> > off

> > > day in between and cause the muscle to be

> > stronger.

> > > Think of how hard it is to cut scar tissue as

> > > opposed to skin, same thing with your muscles.

> > This

> > > is also, I believe, why we don't experience DOMS

> > as

> > > much as we become more highly trained, because

> > it is

> > > harder to cause those tears.

> > >

> > > That being said, if you are doing heavy

> > resistance

> > > on the negative, you should skip a day between

> > > working those same muscle groups. With a

> > circuit,

> > > it is generally a total body workout, so you

> > could

> > > basically only do cardio on the days in between.

> >

> > > But again, it is dependant on the type of

> > resistance

> > > you are using. I generally tell people if they

> > are

> > > going to lift weights to divide it up by body

> > parts

> > > most of the week, so that you can do upper body

> > one

> > > day, lower body the next day, cardio the third

> > day,

> > > and a circuit on the 4th, with either a rest or

> > > cardio on the 5th day, etc. Or if they want to

> > do

> > > it as a total body circuit, they should

> > alternate

> > > circuit days with cardio days. However, if you

> > are

> > > doing a circuit like we have at my gym with

> > hydrolic

> > > machines instead of weights, there is no

> > negative

> > > phase of the movement, and therefore no tears to

> > the

> > > muscles, so you can do it every day without fear

> > of

> > > muscle depletion from lack of recovery time.

> > >

> > > Hope that helps!

> > >

> > > Tonya

> > > Question for Tonya

> > or

> > > the fitness experts

> > >

> > >

> > > I've been reading about doing interval

> > training,

> > > circuit training and

> > > body part training. What is the maximum amount

> > of

> > > circuit and interval

> > > training you should do per week? I know you

> > are

> > > supposed to separate a

> > > day between interval types trainings (ie:

> > LoMax,

> > > IMAX 2 or 3) but do

> > > you have to separate a day between circuit

> > > training and interval

> > > training?

> > >

> > > Confused,

> > > Robin

> > >

> > >

> > >

> > >

> > >

> > >

> >

> >

> -------------------------------------------------------------------

-----------

> > >