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!!
Thank you for being so specific with the details regarding your main question!
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!
The times when doing total body training two days (or more) in a row becomes a hazard (for injuries or over-training) are when the movement patterns used for the exercises are exactly the same for each day, and when the intensities are the same for each day (typically when workloads are significant to cause muscle fatigue at low to moderate reps).
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).