good workouts for losing weight

[han-grrl]

in general, yes higher reps lighter weight works on endurance, but too many ladies seem pre-occupied with that rep range. its very importants, especially was we get older to work the heavier weights and few reps (like 10-12 reps). this WILL NOT bulk you up, but will work on some muscle mass. there are different types of muscle fibers and each one needs to get a chance to do some work. this has helped with injury prevention in the long term.

i have heard from women that they feel they bulk up, from what i have seen, most of the time it has to do with eating. ie, they aren't exactly bulking muscle, but fat. or alternatively building muscle before the fat comes off, but the fat WILL come off. you can't control how your body responds.

smile

Han

[Bad JuJu]

its very importants, especially was we get older to work the heavier weights and few reps (like 10-12 reps).

I've read somewhere that it's using the heavier weights that really helps prevent osteoporosis. Anybody know anything about that?

[equus123]

could be because lower reps = heavier weight = increased muscle mass.

increased muscle mass = increased bone growth and regeneration.

increased bone regeneration = reduced risks of osteroporosis?

Well that's MY logic

[GLC1968]

I've read somewhere that it's using the heavier weights that really helps prevent osteoporosis. Anybody know anything about that?

Any weight-bearing activity will improve bone density...improved bone density means greater risk prevention from osteoporosis. Lifting heavy, hiking/backpacking, running, tennis, boxing, etc... would all qualify.

Unfortunately, cycling and swimming don't count as 'weight-bearing'!

[li10up]

Good thread.

Higher intensity workouts are better than low for weight loss - unless you are unable to maintain a high intensity work out for very long. Here is a great article explaining this:
http://www.prevention.com/article/0,...4219-1,00.html
The gist of this article is: "It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat."

Also, building muscle allows the body to burn more calories, even at rest. When lifting weights you should "max out" the muscle. That means using a weight that you can only lift for 8-15 reps before the muscle is fatigued. This is what breaks down the muscle. Resting is how it repairs itself and therefore gets stronger. So it is very important not to lift on consecutive days. This will also allow you to spend less time in the gym - no more doing endless reps that really aren't doing much other than increasing muscle endurance....unless that is your goal. If weight loss is the goal then more weight, less reps. LBTC is correct - the larger the muscle group being used the more calories being burned. Be careful though...you don't want to start out lifting more than your connective tissue can handle. This could result in injury.

[Bad JuJu]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

[IFjane]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

I have heard the same thing - is it because they are "core" muscles and therefore better able to recover? Or is it a myth that they can be worked on consecutive days?

[Veronica]

I'd like to be disciplined enough to work Core every day. But my two or three times a week leaves me too sore to do it every day!

V.

[GLC1968]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

I think the theory is that the muscles are relatively small and not normally worked with weights, so daily is ok. It's a bit dependent on the person and the workout. If you do heavy-duty 45 minute core busting workouts, then no, you shouldn't do them every day. But if you do a few lower core exercises one day, and then mid-core the next and then upper on day three...that's fine. Rest days are necessary because your muscles need time to rebuild and recover. Since no one wants to gain size in their core (or most people, anyway) then you don't need quite the length of recovery periods recommended for other muscle groups.

[han-grrl]

Depending on what core workouts you are doing, i dont recommend doing abs every day. If you are doing some basic things like kegel, or standing on one leg and some other very light postural work, those can be done daily, because you are trying to get muscles to fire. but stuff like pilates and tougher ball work should be done every other day as those will definitely challenge your muscles much more.

having had all my abs now cut through from my surgery, and as i am sure anyone here who has a c-section can also agree, abs are incredibly important from simple movements like bicep curls to big movements like squats. if your abs are too fatigued from a hard workout, they can't engage properly and you can injure yourself when doing something non ab related.

[Tuckervill]

Timely thread. I'm attending a lifetime fitness class through the community college. The orientation given by the instructor was definitely NOT tailored to the 45 and over set. So I found his encouragement to do 3 sets of 25 reps on an inclined sit up board a little over the top.

But this is what I did. I did two sets of 12 repetitions on all the muscles that I know need work (I didn't do any quads, for instance, because I know my quads are strong and my hams are weak). I used the weight I thought I could lift for all the reps, and I was able to lift it and I didn't get to muscle failure. I was not sore at all the next day.

So the next work out 48 hours later, I decided to see what my threshold is for soreness, and I upped all the weights just by one increment. Did the same muscles, same sets same reps. I didn't reach muscle failure, but had trouble completing the sets on SOME muscles.

I am sore as hell in my upper body, shoulders, biceps. I go again in the morning.

If I'm going to lift more weight, to really tax my muscles, I'm going to need more than 48 hours to recover in between! Or should I just go back down so I won't be sore?

My goal for fitness is to never do anything so intense that I'm hurt or hate it, so I will never have a reason to skip it. But why bother if too little weight is not helping?

Any advice?

Karen

[LBTC]

Tuckervill

Some post workout strategies to reduce your muscle soreness:

drink tons of water

take calcium/magnesium/zinc (up to 1000mg) the night after the workout

after the workout stretch stretch stretch. stretch the muscles you worked the hardest, and make the stretches very gentle, but hold them from 30 seconds up to several minutes. the bigger and the more you've worked the muscle, the longer you should go

eat an excellent recovery food - potato with veggies, and some protein worked best for me. I found I need quick carbs, but needed some protein at the same time.



From my experience, a very strenuous workout (back to back glute focussed kickboxing classes is my experience that comes to mind), will really really hurt the muscle groups on day 2 after the workout. My best muscle recovery was doing a very long, not intense road ride the day after the heavy work. Lots of spin and keep the muscles moving. I think it may be because the exercise promotes so much blood flow, while not straining the muscles further.

I bet the other girls have some great ideas for recovery, too!

Now, if you need 2 recovery days anyway, even with good recovery strategies, you should take them. Your body needs to be your guide, and you need to respect its need for rest and recovery as much as its need for exercise and food!

Hugs and butterflies,
~T~

[GLC1968]

LBTC's recovery advice is good! I agree that after a TOUGH workout, the soreness doesn't strike me until the second day after as well. This means that you were hit with your soreness from the first workout right about the time your muscles are trying to recover from the second one! I found that as my body got accustomed to weight training (after long periods off), that the soreness hit sooner (and therefore also went away sooner).

It won't be long before 48 hours is plenty of recovery time (assuming you are fueling correctly). The first few workouts are always the hardest to recover from!! Hang in there!

[han-grrl]

DOMS or delayed onset muscle soreness is usually at its peak almost 48 hours after a tough workout. rest is needed when you are sore because you are causing micro-tears in the muscle during weight lifting. without rest the muscles can't heal. a kind of gross way of thinking about it is think about a scab, if you keep picking, what happens, it bleeds and never heals. During the healing process, the muscles thinks "hmm, she really put some good stress on me, i will make myself more efficient so i am ready for her next time"...so maybe in a few more workouts, the weight will seem easier, thats when progressive over load kicks in, you need to keep challenging the muscles so that they continually improve. during the active season, you might maintain the same weight to keep what you have, you don't want to be too sore to ride...

rest or active recovery, meaning light exercise such as yoga, or walking, can help with soreness. also stretching post exercise (not before) will help with maintaining mobility.

Some recommendations for very heavy lifting would be 3-4 days rest.

icing can also help reduce inflammation, no ice directly on skin, wrap in towel, watch for giving your self frost bite. this would be done within 24 hours of the workout, after 48 hours, icing can't do much.

and as i can attest to...WATCH OUR FOR IBUPROFEN!!! DO NOT rely on that stuff...you can read my other post on my ulcer on that one.

and as you can see, i am still stuck at home and babbling away

Smile!

Han

[Tuckervill]

Hey, thanks for the advice!

I worked out today, and went back to the original weight that I started with. I'm still feeling sore, but it's getting better. I have been doing PT exercises for my shoulder (car accident), but the gym didn't have any weights smaller than 5 lbs, so I used those. That could be the contributing problem, too. Today I did not use any weights for those exercises. I also think at least one machine is slightly too big for me (I'm 5'4"), and it is causing poor form. I will find an alternative to that machine.

It did occur to me today that the soreness might have been from the first work-out, but I really did not feel bad after it, and I didn't FEEL like I worked too hard.

I may not be eating well enough, because I do feel more hungry more often now. I am trying to cut calories. Although the diet plan I am on suggests 1200-1500, I already knew that would be too low, so I'm aiming for the 1700 range and give myself all the way to 2000 on some days, just to make sure I'm building good habits. Maybe I should allow more calories on work out days. Today I did 45 minutes on the treadmill rather than 30, and I am always hungry afterwards, even though I ate breakfast about an hour before!

So thanks! I will continue to study this.

Karen