Do you follow a workout schedule? Do you take classes at a gym or a set space at home? How many days do you workout? Are you getting cardio and strength training in each week? How long do you get your heart rate up during cardio?
So many questions and these are just a few. Of course your physician and trainers can help you answer these questions, I am no expert. I’ve been working my way into a pattern to ensure I’m hitting everything, getting rest and not boring my body into a platue.
I found a couple of great articles online. How Many Times a Week Should You Work Out a Body Part? : When strength training, muscle soreness can occur 24 to 48 hours after exercise and will decrease after 72 hours, according to ACE. The cause is tiny tears in muscle and connective tissue. This soreness typically happens after an increase in exercise intensity. How Many Times a Week Should You Work Out to Lose Weight? : this article discusses some of the pitfalls, i.e. cutting too many calories and not working out enough. According to MayoClinic.com, dieters who reduce their food intake by 400 to 800 calories each day are more likely to regain the weight lost within six months than those who make modest caloric reductions in addition to increased physical activity. This article also recommends taking a picture of yourself each month. We easily forget where we were and I think this would be another great indicator of progress, along with the scale and measuring. The last link I’m going to throw into the mix discusses the abs, do you need to rest them or can you hit them everyday? eHow Health explains it pretty well. Basically I’m looking at them like all the other muscle groups. If you’ve worked them enough to the point you are sore the next day, you’ll need at least one day to rest them. If you don’t work them hard enough to be sore the next day than you can hit them daily.
I workout at home and I have a library to choose from. I started with just a cycle of 3 workouts, but I’m not finding it as challenging as it once was. I instantly got worried about stalling my weight-loss. I took another look at my library and found some workouts that would be very challenging. I added all the titles to my lovely Excel file, documented the length of the workout and areas of concentration. Now I’ve created a schedule that has cardio workouts throughout the week, these are workouts that provide concentrated minutes or bursts of working hard and then bringing your heart rate back down. I have days of rests between workouts that work my leg muscles and my abs are getting worked several times a week.
Paying attention to what you eat and how food makes you feel is very important and that same attitude should be taken to your workouts. Pay attention to how your body is feeling. Do you feel great after your workouts? Are you getting sore during the week, and if you are, don’t forget to allow your body to rest…allow those muscles to rebuild and become better calorie burning machines.
Occasionally change your workout schedule, don’t get into a rut, keep challenging yourself and don’t forget to lap on the praise when you make it through another workout.