Bee...since you are studying to be a PT, perhaps you can answer this - or anyone else that wants to pipe in The trainer I am working with says I only need to workout 2x a week, and do 1 set of 15-20 of each exercise, working all the body at once. She usually has me working 2 exercises per body part, especially lower body.
I came from the school of thought that you do 2-3 sets per body part, and about 2-3 exercises, alternating days between lower and upper. She told me that is old school thinking. She also really pushes cardio, and I have heard good and bad about it.
Thoughts??
Robin
Formerly "Robinbebe"
Posts: 420 | Location: SE Michigan | Registered: August 19, 2004
"Ego aside, a lot of guys increase weight too fast just because they can. Beginners quickly realize they can bump up by enormous percentages workout after workout. They may not realize that while their muscles are ready to handle more weight, their connective tissues aren't. So they end up with chronic, nagging, injuries to their shoulders, knees, elbows, and, worst of all, back." - "Men's Health Home Workout Bible"
In my current weight training program Priority One is injury prevention, even if it means sacrificing intensity. I'm tired of a constant stream of nagging injuries.
Interesting article, Bee....and I do agree with it. I actually enjoy weight training, at least in the past I did. I think if I got a good routine going again, maybe I would like it again!!
Robin
Formerly "Robinbebe"
Posts: 420 | Location: SE Michigan | Registered: August 19, 2004
quote:Originally posted by GoingSkiing: Maybe these articles are not directed to _most_ people.
I think you make a good point about the "audience" for these articles. I think that they are targeting people who are already exercising/hitting the gym and trying to help them avoid common mistakes.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
quote:Originally posted by Bee: The bottom line is that you need to increase the weight to even get that coveted toned look (which, by the way, means bulking up is extremely difficult).
It just stikes me as sooo ironic that the "toned look" is so coveted, when 60% of Americans are overweight or obese. There is something VERY odd about reading these magazine articles about doing more and more and more... when statistically most people do nothing exercise wise... Maybe these articles are not directed to most people.
quote:Originally posted by GoingSkiing: I say, do the one set and or do 20 mins of aerobics and achieve a basic level of fitness - and if you want to do more, fine. If you "only" want to stay basically fit, that is VERY fine also. Like there is something wrong with plateauing at a basic level of fitness??
The problem becomes that your body adapts quickly to your current level of exercise. In the end, if you aren't challenging yourself, you won't elevate your heart rate enough to get ongoing cardiovascular benefits. Additionally, for many people, boredom sets in if you aren't challenging yourself. If you are actively trying to lose weight, upping the bar during your workouts is a must.
Read on for further strength training info from an article in the Detroit paper from last month:
A recent study conducted at Grand Valley State University found many novice weight lifters don’t come close to lifting enough weight to change the shape of their muscles or really get any benefit at all.
“A lot of people say, ‘Well, I just want to tone my muscles, so I’ll lift a really light weight lots of times and that will tone it,’” says researcher Stephen Glass, a professor of exercise physiology at Grand Valley State University. “This just isn’t true.” For a toned look, you want to reduce the layer of fat on top of the muscle and see the muscle better, he says. “So what they really need to do is lift a heavy enough weight to make that muscle strong and hard, and do something else to reduce their body fat.”
If you’re lifting light weights and doing lots of repetitions, the muscle will adapt by having better endurance, but that’s about it. It never has enough load to break down, so it can grow or change. The benefit of better endurance? You’ll be able to do more repetitions — probably not the goal you had in mind.
The truth is, when you lift a light amount of weight, you’re not accomplishing all that much. “When I watch people in the weight room, I would say most of them are in there wasting their time because they’re just lifting the weight really fast — up, down, up, down — which means they’re lifting a weight that’s too light and they don’t go to fatigue. What did that muscle do? It didn’t do anything. It’s like curling a pencil 50 times.”
Meanwhile, lifting light weights won’t influence the overlying fat at all because lifting weights burns almost no calories, Glass says. “The only way weightlifting can really influence calories is if you actually gain some muscle mass, and now your resting metabolism is a little bit higher, and then you simply burn calories standing there.”
Either lift a weight that’s heavy enough to challenge the body to get the muscles involved or just do cardio, says Stephen Todd, director of personal training with Bally Total Fitness for Detroit and Toledo. “There are better ways to burn more calories than standing there with a 5-pound dumbbell and lifting it 50 times.”
You’ll burn a lot more calories walking or even cleaning your house for an hour. “Any activity is better than no activity,” Todd says. “But I don’t want people (who lift light weights and do lots of repetitions) to be under the belief that they are going to drastically alter their fitness levels.”
The bottom line is that you need to increase the weight to even get that coveted toned look (which, by the way, means bulking up is extremely difficult).
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
quote:From a recent republication of a Washington Post article:
"If you're a novice who has just begun a program, a single-set routine will do the trick. The bad news: After about three months -- or perhaps as much as a year, depending on whom you ask -- you're likely to hit a plateau.
"If that [basic] level of fitness is all you want ... you can maintain [it with single sets], but you aren't going anywhere,"...
Sometimes I really don't understand the obsession with "going somewhere". Shoot, if most of us acheived a level of basic fitness... how cool would that be???
I think that the obsession with becoming more and more fit actually deters many/most people from exercise as they/we perseve it as taking WAY too much time and energy.
I say, do the one set and or do 20 mins of aerobics and achieve a basic level of fitness - and if you want to do more, fine. If you "only" want to stay basically fit, that is VERY fine also. Like there is something wrong with plateauing at a basic level of fitness??
PS I'm not flaming CajetaGuy... I just get sick of reading articles by experts that seem to say, "Weeelllll, if you are such an underachiever that all you are satisfied with is the very small goal of the basic level of fitness... then, you just go ahead and do your one puny set... but it does make you a slacker, you know..."
This message has been edited. Last edited by: GoingSkiing,
From a recent republication of a Washington Post article:
"If you're a novice who has just begun a program, a single-set routine will do the trick. The bad news: After about three months -- or perhaps as much as a year, depending on whom you ask -- you're likely to hit a plateau.
"If that [basic] level of fitness is all you want ... you can maintain [it with single sets], but you aren't going anywhere," said William Kraemer, an exercise physiology professor at the University of Connecticut and an American College of Sports Medicine expert on resistance training.
Kraemer cited numerous studies in peer-reviewed journals over the past three years, including the group's journal Medicine & Science in Sports & Exercise, that show initial strength gains for previously untrained men and women who do single-set routines, followed by flat-lining at about three months. Multi-set lifters showed steady gains in strength after that point.
"Multiple sets causes greater breakdown and greater repair," Kraemer explained. It's this process of breakdown and repair of muscle tissue that leads to strength gains and muscle growth. Kraemer co-authored the group's 2002 position paper on progressive resistance training, which calls for multiple sets for non-novice lifters."
Bee....well, it may be partly my fault about the scheduling. I told them I am generally available during the days, and my schedule is flexible. She is also a day person. However, sometimes I need to do evenings, and she works a "mom" schedule - she is home when her kids are which is fine. But, that doesn't always work for me. I guess I should have inquired more when I signed up!!
Robin
Formerly "Robinbebe"
Posts: 420 | Location: SE Michigan | Registered: August 19, 2004
quote:Originally posted by RobinBeBe: Sooo...for the next question. I have one more session with this lady (I signed up for 4). I have not been good at going consistently to the gym for many reasons, partly because her schedule is very tight - she can only do workouts from 9:30-2, sometimes not until 11. She is good, but I did not realize her schedule was so restrictive when I signed up, plus she freelances for the Y, she does not work for them. Should I give her more of a chance and sign up for more sessions, or just move on and do her workout on my own?
Robin
Robin, If her schedule isn't convenient for you, that's a problem in my book no matter how good she is.
Also, if getting to the gym is a problem, could she meet you at your home to give you a workout to do there?
Lastly, once you have the form down and the routine, you really don't need your trainer unless it is to change up your workout or if you need the extra encouragement/motivation.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
To reduce injuries, I like to start with a warmup set. I recently decided to do pyramid up-sets for one exercise; a light-weight warmup set, a medium-light muscular endurance set, and a medium-heavy muscular size set. Among other things, by the time I get to the heaviest set, my joints/tendons/ligaments are very warmed up.
I count my treadmill sessions as cario, as a general warmup for weight training, and as a weight bearing lower body exercise.
quote:Originally posted by GoingSkiing: Saw this today on the Mayo Clinic Website...
Sooo...for the next question. I have one more session with this lady (I signed up for 4). I have not been good at going consistently to the gym for many reasons, partly because her schedule is very tight - she can only do workouts from 9:30-2, sometimes not until 11. She is good, but I did not realize her schedule was so restrictive when I signed up, plus she freelances for the Y, she does not work for them. Should I give her more of a chance and sign up for more sessions, or just move on and do her workout on my own?
Robin
Formerly "Robinbebe"
Posts: 420 | Location: SE Michigan | Registered: August 19, 2004
D- You bring up an excellent point. A good trainer will personalize the workout to the individual client based on their initial conversation. I think your assessment is right on.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
Yes,that is possible. I did tell her I was experienced with weights, and wanted more of a challenge. I have been worried I am not getting that. I guess I just need to work it and be patient!!
Robin
Formerly "Robinbebe"
Posts: 420 | Location: SE Michigan | Registered: August 19, 2004
Robin--is it possible that after listening to you & working with you, the trainer is giving you some attainable goals? Between being a mom, being a new realtor, and making some big lifestyle changes, could the trainer be setting you up to succeed (ie, twice a week, limited reps on things) so that you'll be MORE motivated to get MORE done? When 2x a week is easy, 3 will be the challenge. When 3 is easy, then 4. Does that make sense anywhere else but inside my head?
And cardio training IS important. I don't know what you look like, but the trainer I worked with, after sizing me up & putting me through a few paces, said that cardio was where I should focus. Oh, I whined, "But I liiiiiiiiike weights, wah wah!" She said that was easy to see, that I was stronger than the average woman and had a good deal of muscle mass. But all strength training wasn't going to help me walk a 5k. She didn't stress the weights because I didn't need her to stress it. Even now, 6 months later, when she walks by me in the gym and I'm lifting, she'll stop and ask how long I plan on doing cardio. <grumble> stupid trainers knowing what's best for me <grumble>
D
Challenge Goals: *10 minutes of unplanned exercise five times a week *Gym time twice a week *Socialize at least once every two weeks.
quote:...I've found that is better to have a plan to exercise SOME...
And don't be afraid to modify your plan. I recently scaled back my plan in terms of number of workout days, intensity, and number of exercises, in an effort to reduce/heal my injuries.
The trainer I am working with says I only need to workout 2x a week, and do 1 set of 15-20 of each exercise, working all the body at once. She usually has me working 2 exercises per body part, especially lower body.
<grumble> stupid trainers knowing what's best for me <grumble>
