weight training- amounts

[Peace]

Right now, I can only get to the am weight training classes ( body pump) and cardio has to be at night.

I wonder if it is ok to do weights 5 days a week? How about 4?

[earthcrosser]

You should really rest your body I think, so 4 days a week max. I suppose if you're training for a body building competition, you would lift more days than that.

[E.W.]

There are even some studies showing good results just lifting weights twice a week.

[Peace]

well, I think you are right. However, I need to integrate cardio then. I need to workout in the mornings or I feel "off" for my day. maybe just a nice run is better.

[E.W.]

There is even a weight lifting program called Super Slow where you do the weight lifting in slow motion. Supposed to give excellent results with 2 very intense 20 min workouts per week.

[Leo41]

According to my exercise physiologist friends, you should never stress the same muscles on consecutive days--muscles need at least 24 hours to recover after any workout.

When I began resistance work at my health club using their Cybex machines, the trainer told me to do no more than 2x a week. I've discovered that the key isn't frequency but consistency. I've been doing my 2x a week faithfully since I started over 4 years ago (I'm 72).

When I had an injury to my shoulder and was doing physical therapy, the therapists also told me to do the exercises at home, but no more than 2x a week, and to be sure not to do them on consecutive days.

[Peace]

Thanks Leo-really appreciate your feedback. Maybe I should take a day off tomorrow.

Stupid protein is getting me all worked up, I will need to just let it go.

[CdnPaleoGuy]

Not knowing which thread is the most active I'll throw in my 2 cents worth: an excellent program with minimal lifts is Starting Strength by M. Rippetoe
Covers all the mechanics of the major lifts: bench, deadlift, squat, shoulder press. And the book has a sample routine to follow depending on where you are in your lifting history.

[Mr_Geiri]

You can lift two days in a row (daily) if you don't work the same muscles as the day before.

For example every other day you do upper body and every other day lower body.

[Peace]

Got it! Thanks.. I am trying to switch things up a bit..

do you think weight training can increase hunger? I seem to want to eat more after I lift?

[Mr_Geiri]

It's normal for your appetite to go up when you exercise and you should eat more when you do.

[Carola]

I worry about weights being slightly counterproductive right now for me, because I keep reading that you can't effectively lose fat while working out strenuously with weights to put on muscle. I seem to have found a good balance between the two, as I'm still trying to drop about 15 to 20 more pounds. My goal is to work out daily if possible. I'm now doing cardio differently and weights differently: Cardio daily, but only 30 minutes with HIIT segments. Weights about 30 minutes every other day along with the cardio. On cardio-only days I combine that with a 15 to 30 minute stretch routine. So far so good.

I used to over-do it with the weights, and I think my muscles would hold too much water (weight up) and the other bad thing about doing too much was a huge increase in appetite. So I'm trying to be more efficient with the HIIT style cardio but shorter time, and shorter weight workouts that aren't so aggressive or lengthy. I used to do a total of 1.5 to 2 hours per gym day, and that was too much. Now I'm always out in under an hour. And I'm getting good weight loss results, too, very steady with this new approach.

[Leo41]

It's actually the opposite. If you're trying to lose fat, it requires a caloric deficit, and you can't ADD muscle unless you are eating excess.

So if you are eating at a caloric deficit and working out, you will strengthen and develop existing muscle, as you lose fat. This is especially helpful to insure that your losses are mainly fat rather than lean body tissue (muscles)--eating sufficient protein is also important. You will also look more toned as you work your existing muscles while the scale goes down.

[bfitnana]

I have a bad left hip and a bad right knee. Can anyone recommend a workout for me that won't hurt and will not cause more damage to my arthritic joints.

[Russell1974]

Lift weights. Just do them sitting.. Lat pulldown for back, bench machine for chest.. sitting biceps curls. As long as your hip is fixed ( stationary ), and you are using proper form, this should relieve tension on the hip. I would focus on the upper body, and just lift nice and slow.

I always hear biking is good for the knees, but I hurt my knee using the bike machine ( temporarily ), and prefer walking, or pool work for cardio. I find ellipticals, stair climbers, or bike machines to be torture devices. You might want to try the recumbent bikes, and see if it affect your hip or knee.