Guest guest Posted June 28, 2003 Report Share Posted June 28, 2003 In a message dated 28/06/2003 20:42:49 GMT Daylight Time, lawruggiero@... writes: > , I do about 1/2 hr to 45 min a night, 6 nights a week of resistance, > which for me is side bends, and other leg exercises. Is that enough time, do > you think? sometimes I do wait a few minutes between exercises, does this > make a difference? Rob does well with all these things, but I just want to > feel like I'm on the right track with what I'm doing. Thanks :-) Marge > Hi Marge, In terms of time, probably 45 minutes would be the max for most people to complete an overall body workout session. 6 sessions of resistance work is a lot, do you do any cardio work ? The general rule of thumb is normally to alternate cardio one day, resistance the next, this gives balance to the regime, offsets boredom and goes someway to keeping the physiology guessing, as someone mentioned in another post, there is a physiological law called the :Law of Adaptation and basically this means, your body becomes accustomed to performing any exercise you repeat regularly and then you get into another physiological principle : Law of Diminuishing returns. As your body becomes accustomed to doing the same exercises day in, day out, it uses less and less energy, which obviously results in less calories burned and therefore less weight lost, Soooooooooo, you want to mix things up and change things around, this way, you minimize the chances of adaptation, reduce the risk of repetitive strain injuries and it can also make things more interesting. Finally, the time you wait between exercises does make a difference yes, agai n generally speaking, the shorter the rest periods between sets, the more intense the overall session will be, common sense really :-) Let me know if this helps or if I can help in any other way Hope you are having a great weekend Best wishes Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 29, 2003 Report Share Posted June 29, 2003 >>>Hi Marge, In terms of time, probably 45 minutes would be the max for most people to complete an overall body workout session. 6 sessions of resistance work is a lot, do you do any cardio work ? I take about 1.5 mile walk about 5 to 6 days a week. It's not always super rigorous, but I try to maintain a quick pace. Also, it's in the neighborhood, so usually I'll have to stop at one or two lights for maybe 1 minute. I have noticed my stamina increasing. When Rob and I walk in the park I don't have to stop at benches so much and can walk much longer. >>>your body becomes accustomed to performing any exercise you repeat regularly and then you get into another physiological principle : Law of Diminuishing returns. As your body becomes accustomed to doing the same exercises day in, day out, it uses less and less energy, which obviously results in less calories burned and therefore less weight lost, Rob suggests changing the order of the exercises I'm doing now. Would that be enough, do you think? I obviously also should get reduce the time between doing my exercises. I have noticed that I have to do the same exercises longer now to get the same feeling of the muscles being worked. I figure this is a good start. I'm being consistent and now I can begin to think about the intensity and the specific exercises more. What resistance exercises do you think are particularly good? Thanks for your help, :-) XXXMarge Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 29, 2003 Report Share Posted June 29, 2003 >>>Hi Marge, In terms of time, probably 45 minutes would be the max for most people to complete an overall body workout session. 6 sessions of resistance work is a lot, do you do any cardio work ? I take about 1.5 mile walk about 5 to 6 days a week. It's not always super rigorous, but I try to maintain a quick pace. Also, it's in the neighborhood, so usually I'll have to stop at one or two lights for maybe 1 minute. I have noticed my stamina increasing. When Rob and I walk in the park I don't have to stop at benches so much and can walk much longer. >>>your body becomes accustomed to performing any exercise you repeat regularly and then you get into another physiological principle : Law of Diminuishing returns. As your body becomes accustomed to doing the same exercises day in, day out, it uses less and less energy, which obviously results in less calories burned and therefore less weight lost, Rob suggests changing the order of the exercises I'm doing now. Would that be enough, do you think? I obviously also should get reduce the time between doing my exercises. I have noticed that I have to do the same exercises longer now to get the same feeling of the muscles being worked. I figure this is a good start. I'm being consistent and now I can begin to think about the intensity and the specific exercises more. What resistance exercises do you think are particularly good? Thanks for your help, :-) XXXMarge Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 30, 2003 Report Share Posted June 30, 2003 Hi Marge, I hope you've had a good weekend and are doing well :-) Ok you said, >> I take about 1.5 mile walk about 5 to 6 days a week.<< Of course, without knowing your specifics it is impossible for me to advise you exactly but 1.5 miles is good and is certainly a starting point, over the coming weeks and months, try to increase your exercise time maybe twice or three times a week. It has been shown that time is more beneficial than speed, so, don't try to walk faster, try to walk for longer. >>Rob suggests changing the order of the exercises I'm doing now. Would that be enough, do you think? << In answer to this question I would say yes, so long as the exercises you do add up to a balanced, full body routine and you are not concentrating on certain areas. If your routine has balance, then yes, changing the order will get the body guessing again. >>What resistance exercises do you think are particularly good?<< Well, generally speaking, there are two types of exercise, compound and isolation. Compound exercises work the overall *mass* of a muscle whereas an isolation exercise works only a certain section or portion of a muscle. For most people, isolation exercises are pretty unnecessary but a lot of people do them after copying them from magazine articles of how the *superstars* or the *rich and famous* workout. They are in vogue and people *believe* they have some sort of effect bordering on alchemy. Trust me, they don't. I'll finish this up by giving you a few examples of what is a compound exercise and what is isolation, so you can make up your mind which you are doing now and want to do in the future. Shoulders Compound - Shoulder Press, Military Press Isolation - Dumbell front raise, side lateral raise Chest Compound - Bench press Isolation - Dumbell flyes Biceps Compound - Barbell curls Isolation - Concentration curls Thighs Compound - Squats Isolation - Leg extensions These are just a few examples, of course there are many, many more, if you are not sure or need to ask me anything else, please feel free to ask Hope this helps Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 30, 2003 Report Share Posted June 30, 2003 Hi Marge, I hope you've had a good weekend and are doing well :-) Ok you said, >> I take about 1.5 mile walk about 5 to 6 days a week.<< Of course, without knowing your specifics it is impossible for me to advise you exactly but 1.5 miles is good and is certainly a starting point, over the coming weeks and months, try to increase your exercise time maybe twice or three times a week. It has been shown that time is more beneficial than speed, so, don't try to walk faster, try to walk for longer. >>Rob suggests changing the order of the exercises I'm doing now. Would that be enough, do you think? << In answer to this question I would say yes, so long as the exercises you do add up to a balanced, full body routine and you are not concentrating on certain areas. If your routine has balance, then yes, changing the order will get the body guessing again. >>What resistance exercises do you think are particularly good?<< Well, generally speaking, there are two types of exercise, compound and isolation. Compound exercises work the overall *mass* of a muscle whereas an isolation exercise works only a certain section or portion of a muscle. For most people, isolation exercises are pretty unnecessary but a lot of people do them after copying them from magazine articles of how the *superstars* or the *rich and famous* workout. They are in vogue and people *believe* they have some sort of effect bordering on alchemy. Trust me, they don't. I'll finish this up by giving you a few examples of what is a compound exercise and what is isolation, so you can make up your mind which you are doing now and want to do in the future. Shoulders Compound - Shoulder Press, Military Press Isolation - Dumbell front raise, side lateral raise Chest Compound - Bench press Isolation - Dumbell flyes Biceps Compound - Barbell curls Isolation - Concentration curls Thighs Compound - Squats Isolation - Leg extensions These are just a few examples, of course there are many, many more, if you are not sure or need to ask me anything else, please feel free to ask Hope this helps Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 30, 2003 Report Share Posted June 30, 2003 >>>>so, don't try to walk faster, try to walk for longer. great. thanks. >>>If your routine has balance, then yes, changing the order will get the body guessing again. thanks, I think it is balanced. I do crunches, curls, several leg exercises. The squats are too hard on my knees at this weight, unfortunately. I haven't done the presses, maybe I'll try to work something like that in. Thanks again for taking the time to post the info. XXXMarge Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 30, 2003 Report Share Posted June 30, 2003 >>>>so, don't try to walk faster, try to walk for longer. great. thanks. >>>If your routine has balance, then yes, changing the order will get the body guessing again. thanks, I think it is balanced. I do crunches, curls, several leg exercises. The squats are too hard on my knees at this weight, unfortunately. I haven't done the presses, maybe I'll try to work something like that in. Thanks again for taking the time to post the info. XXXMarge Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 30, 2003 Report Share Posted June 30, 2003 >>>>so, don't try to walk faster, try to walk for longer. great. thanks. >>>If your routine has balance, then yes, changing the order will get the body guessing again. thanks, I think it is balanced. I do crunches, curls, several leg exercises. The squats are too hard on my knees at this weight, unfortunately. I haven't done the presses, maybe I'll try to work something like that in. Thanks again for taking the time to post the info. XXXMarge Quote Link to comment Share on other sites More sharing options...
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