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Post by Cassie on Feb 5, 2013 15:13:14 GMT -5
I am new to exercising and have a few questions: 1. I have heard that you are supposed to take a day off between sessions so your muscles rebuild. Thoughts? Also, even if you changed up your routine, wouldn't you still likely be working the same muscles? (Thinking especially leg muscles.) 2. How long after an E meal do I need to wait to work out? 3. Omgsh...will I always be this sore? in the future, will it hurt less the next day? If it doesn't always hurt like this, is that my cue to workout harder? 4. What kind of shoes do you wear? Athletic shoes, I assume, but any certain kind? I'm sure I'll have more questions as I continue on my exercising journey.
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beckyd
Junior Member
Posts: 121
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Post by beckyd on Feb 5, 2013 18:29:42 GMT -5
I'm not an expert by any means, but these would be my answers: 1. I don't take a day off between exercise sessions, but I never work out on Sundays and on the other six days I alternate between different types of exercise. Ex. Mon., Wed., & Fri. I will do strength training, and Tues., Thurs., & Sat. I'll do interval training. Changing it up is what I've seen suggested in several places; especially doing strength training every other day as opposed to every day. I do believe that's to give the muscles a chance to rebuild. 2. I think they cover exactly how long would be the best amount of time to wait before exercising in the book (or maybe it was something about not eating an E meal shortly after exercising), but to be honest I got a little glassy eyed at the when's of it all. For me all of this is moot. The best time for me to workout is in the morning, before most everyone else is up, so I get up, eat breakfast, and then let it settle for a bit while I do my morning devotions (it's uncomfortable for me to exercise on a full stomach anyway). If I don't manage to fit it in at that time slot, it most likely won't get done, so that's when it happens. 3. Hahaha. No, you won't always be this sore. But if you change things up on a regular basis, you will most likely be that sore again at some point in the future. I constantly challenge myself with my exercise routine. I'll get fairly comfortable (as comfortable as possible anyway) with my routine and then I'll try something else. Every time I do that I think I find new muscles that object. But it always get better. 4. I don't know if it's recommended, but I exercise barefoot. I hate shoes. I wear regular sneakers when I walk outside, but that's it. If you're completely new to exercising my biggest tip would be to start slow. I was extremely overweight when I started and I did so with just a very few, very moderate moves for no more than 5 minutes a day. I slowly added more moves and within a month I was up to a full 20 minute low impact aerobic routine. That quickly moved up to 30-40 minutes and included stationary biking and strength training in addition to the aerobics (not all on the same day:D). Now I do what I listed above, with the addition of jogging on a rebounder. Keep up the good work. I'm sure you get the hang of everything.
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Post by Cassie on Feb 5, 2013 22:53:25 GMT -5
Thanks for the response! I am inspired by your dedication. I am a little confused by the strength vs interval training. What is the difference?
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beckyd
Junior Member
Posts: 121
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Post by beckyd on Feb 6, 2013 0:38:11 GMT -5
Strength training is exercises targeted at strengthening your muscles. Weight lifting certainly fits into this category (not that I do traditional weight lifting), but so does working with resistance bands and kettlebells. The first strength training I did was with resistance bands, but now I usually use kettlebells, which can also be considered a duo - strength and cardio. Interval training is when you're working out doing something like jogging, or cycling (can be done on a stationary bike) which is normally a cardio, or aerobic workout, but you alternate working at a normal pace and working out as hard as you can. They go over it in the chapter on exercising, but I also looked up more info on it. Interval training is considered anaerobic exercising. The thing that I do most is based on something I found elsewhere that says to warm up for about 5 min, then do your sprints; working out as hard/fast as you can for 1 to 2 min.(I've read that you shouldn't do it longer than 2 min.), then going back to a normal pace for 3 times as long as you went fast; then go fast again, rest again, etc until you've done several sets and then cool down (normal pace) for 5 min. A normal interval set for me and my daughter would look like this: warm up (normal pace) 5 min. warm up sprint (fast as we can go) for 30 sec. recovery (normal pace) 1 1/2 min. sprint (fast as you can go) 1 min. recovery 3 min. repeat the sprint and recovery sets 2-3 more times cool down sprint (fast as you can) 30 sec. cool down (normal pace) 5 min.
We can put in a couple of sprints for even longer than 1 min. now, but when I started, 20 seconds was a long sprint. I had to work it up gradually. I had gotten up to 1 1/2 min. sprints until I started kettlebells, but was so sore afterward that I had to cut back a bit on the sprints for a while. I'm getting back up to the longer sprints now, which of course means longer recovery times too, so I'm juggling to come up with a good set that doesn't last more than about 35 min.
I hope this helps.
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Post by Emily on Feb 6, 2013 2:00:58 GMT -5
I am new to exercising and have a few questions: 1. I have heard that you are supposed to take a day off between sessions so your muscles rebuild. Thoughts? Also, even if you changed up your routine, wouldn't you still likely be working the same muscles? (Thinking especially leg muscles.) 2. How long after an E meal do I need to wait to work out? 3. Omgsh...will I always be this sore? in the future, will it hurt less the next day? If it doesn't always hurt like this, is that my cue to workout harder? 4. What kind of shoes do you wear? Athletic shoes, I assume, but any certain kind? I'm sure I'll have more questions as I continue on my exercising journey. The other ladies have given you some great advice already, but for how long to wait after an E meal, it's probably best to wait about an hour. Or maybe 30 minutes if it was more like a snack. Just to give the food some time to digest and so that you don't feel uncomfortable during exercise. And you can wear whatever shoes you want. I love to be barefoot, but some people prefer the stability of sneakers. Whatever makes you feel the most comfortable really. As far as the soreness goes, you shouldn't feel constantly sore, no. It's normal to feel soreness when you're starting out. But it should go away. Once you've been consistently exercising for a week or two, you should stop feeling sore after workouts. You may feel worked, yes, but not downright sore. Be sure to include stretching to help relieve soreness and help prevent injury from tight muscles. If you find that it's been several days and you're still sore, that's your cue to back off a little and take it easier while you build up more strength. Don't feel like you're slacking if you do that. It's more productive, really. Way to go for beginning exercise!
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Post by Cassie on Feb 6, 2013 12:06:11 GMT -5
Beckyd, now I get it! Thanks! For some reason I was looking at the interval an strength training like they should both happen as a part of every exercise session, or that they were variations of the same thing. I see now how they are different! And I think I am gonna love the strength training days more! Haha!
Emily, got it! Thanks.
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Post by hsmom24 on Feb 6, 2013 13:01:39 GMT -5
I'm so glad to read that I'm not the only one who loves to workout in my bare feet. I just don't like the trapped feeling of shoes.
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beckyd
Junior Member
Posts: 121
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Post by beckyd on Feb 6, 2013 13:13:02 GMT -5
Cassie - you're welcome. And for the record, I like the strength training days more than the interval training too. It really whips me.
hsmom24 - Haha. I've never thought of it as being trapped, but I like the analogy. I balked the first time I ever read FlyLady because one of her keys is putting your shoes on every morning. Ugh!!
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Jaidra
Junior Member
Posts: 113
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Post by Jaidra on Feb 6, 2013 15:06:29 GMT -5
When I started I was sore for 3 days (my husband said I walked like a duck because my legs were so sore I didn't want to bend them) I probably was a bit over zealous with my workout when I started, I did the 30 Day shred for 30 days no breaks, but I didn't want to wimp out by the end of the 30 days I LOVED working out and wanted to do it because it made me feel so good! I toned back a bit working out 4-6 days a week after that. Now I'm pregnant and do a prenatal workout Mon, Tues, Thur, Fri. Its worth the pain, you'll have sooo much more energy, your skin will be clearer, and your body will look better! Keep it UP!
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Post by Cassie on Feb 8, 2013 16:15:59 GMT -5
Did my first interval training today. Yay! And I am definitely less sore today after yday's strength training than I was at this time last week. Question about 30 day shred...is that ST and intervals all in one? So we can do both without a day of muscle "recoup"?
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Jaidra
Junior Member
Posts: 113
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Post by Jaidra on Feb 8, 2013 17:11:20 GMT -5
30 day shred is a 20 min workout with 3 circits each one containing 3 min strength 2 min cardio and 1 min of abs.
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Post by mickeylin on Feb 8, 2013 18:59:35 GMT -5
I just got 30 Day Shred. Oh. My. Im sore. I am doing level one and Im watching the easy gal and I am still sore. I watched level 2 wondering how many months at level 1 I will need to do before I can move to level 2! I am assuming it is interval. Not sure.
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Post by Cassie on Feb 9, 2013 0:24:45 GMT -5
Jdagley, would you call that both strength (clearly) and interval? Or is there no rest? (Does "interval," by nature, mean "rest periods?"
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beckyd
Junior Member
Posts: 121
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Post by beckyd on Feb 9, 2013 12:41:51 GMT -5
Interval does mean resting sessions in between sprint sessions. But the resting isn't really stopping, it's just working at a moderate pace verses the fast pace of the sprint.
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Jaidra
Junior Member
Posts: 113
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Post by Jaidra on Feb 9, 2013 15:43:46 GMT -5
I think it would be interval then, you don't stop, but the ab work outs are not very intense so you feel like your getting rest.
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