Total body training two days in a row?
I haven't worked out in years since having my son. Very happy to have just joined a gym and am consistently attending the total body conditioning classes - some are cross training, some are boot camp style, all seem to incorporate cardio and interval training. I use 5 pound weights right now. Typically they ask us to do 3-4 sets of 8-10 reps of upper body work. Lower body work is incorporated through squats, etc. sometimes holding the weights. I am generally tired by the end but am able to complete all reps. Under this scenario, is it okay to work out (attend different classes) two to three days in a row and then rest for one or two days, even if my muscles are slightly sore (no excruciating pain or limited range of movement). I know this is a lot of detail, but haven't seen this specific question answered anywhere on the net and am hoping to get good information so that I can workout with some intelligence, see results and not hurt myself. I'm not looking to get big, just toned and drop some body fat. Thank you for your help!!
I'd say the plan you laid out for the goals you have sounds good. I don't get the impression that it's unsafe or that you'll get especially "big" as a result of it. It's good to know you prioritize your safety, though!
I encourage you to take Susan's advice of getting in around 10,000 steps on your "rest days" (aka the days you're not participating in group fitness classes). Another idea would be to get in an additional day of some other type of activity you enjoy. This could include any of the following:
-Recreational sports: basketball, soccer, volleyball, etc.
-Riding a bike if you've got one for somewhere between 30-45 minutes
-Swimming laps at a local pool
-Something else I haven't mentioned here but you enjoy
Would you enjoy taking part in any of these activities?
Feel free to let me know if you have any additional questions and/or concerns. I'd be more than happy to help!
As long as workloads varies or when movement patterns varies, this can reduce the risk of injuries and over-training. In a group fitness setting, you should expect a different workout every class (even if all the classes are taught by the same instructor). Typically a group fitness instructor allows the participants to choose their weights (you aren't told how much you have to lift each class, or you shouldn't be anyways).
Three days on, two days off is a similar style I use. How is your nutrition, rest and hydration?.. as these will play a key roll to aid you in your fat loss as well?
Your program will be one to several day splits depending on what you or a professional implement. There are plenty of programs you can choose from as well. You will not become "big" from simply training hard.
On your "rest' days try to get 10,000 steps in
But you should feel tired, as you've used a lot of energy, but not be very sore. Soreness comes from damage to the muscle, usually from heavy weights or intensity your body simply isn't accustomed to.
So all in all, it sounds as though what you're doing is ok. But if start experiencing the soreness which restricts movement or causes great discomfort, you need to scale back.
The key to exercise is your body's ability to recover, and to be able to adapt, not necessarily just the exercise itself. Just as your body's immune system gets stronger with every illness that it overcomes, your muscles must be more prepared to meet the stresses of the body it has experienced before.
Good for you, keep up the great work.
As for total body work three days in a row, you may do better to do the total body work twice a week to start with a day off between. When you are stronger, go ahead to add the third day of total body work. This is to prevent a possible unknown intrinsic condition from becoming debilitating. If you still feel the need to do three total body workouts, what if you do the day in between without weight for a resting workout?
Thank you for taking care of yourself by asking questions.
We are here for you anytime and happy to help.
Enjoy your new gym membership.
It is impossible to say what is the most intelligent way of approaching/reaching your fitness goals if they are not clear.
There is so much we don't know about you. Example,
1. Your age.
2. The age of your son (we need t know this so we that we have an idea of how long it's been since you last exercised).
3. The type of work you do (This is important because if you already engage in physical labor throughout the day, it might be a good idea to rest between each total body workout)
4. How much you weight
5. What are your fitness goals? (Increase endurance, increase strength, become more flexible)?
You see Patricia, exercise is based on science. If one doesn't know that they are working with, it becomes impossible to apply the science.
All the best to you!
son's age: 3.5
current weight: 130
sleep: not great - around 6.5 avg. hours per night
diet: not bad, not great. I try. Considering Jenny Craig or Nutrisystem to give me a jump start.
goal weight: 115-118 My frame is small and this is where I am most comfortable.
job: desk job/work from home, so no physical activity
fitness goal: mainly to drop body fat (especially the little remainder from the pregnancy on my lower abdomen and hips) and tone everywhere.
I've been working out 3-4 times a week by going to a group fitness or cardio class and so far haven't seen any visible results on scale, in mirror or fit of clothes. Should I have? Should I concentrate on cardio at first in order to burn that fat? Add another workout day? Any guidance is much appreciated!