Weights and Cardio help please??

Discussion in 'Fitness Health and Exercise' started by NinjaPro, 20 June 2011 Social URL.

  1. NinjaPro

    NinjaPro Full Member

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    I've been going to the gym everyday during weekdays and been doing 30-40 mins cardio and 30-40 weights straight after...

    I've heard that you're supposed to rest your muscles after a workout, so that they can rebuild. which I havent been doing :-/

    So my new plan...

    Mon: 20 mins cardio, 40-50 mins full body workout (weights)

    Tuesday : 40-50 mins cardio

    Wed: 50 mins Zumba.Then 40-50 mins full body workout (weights)

    Thurs: 40-50 mins cardio

    Fri : 20 mins cardio, 40-50 mins full body workout (weights)

    Sat and Sun off as cant go.

    Can anybody tell me if this looks better or needs tweaking???

    My main goal is to tone up and improve my fitness. As i know the weight will come off over time...

    My mini goals are:
    1) go to a body attack class at my gym
    2) after that start training myself to run. As I can only run on a cross trainer atm.. which isnt the same lol.

    My heart rate is usually between 170-180. So it says on the computer panel on the equipment at the gym...

    Thankyou :D
     
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  3. gina_b

    gina_b Les Mills Fitness Freak

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    looks great, you have the weekend as rest days :)

    body attack is amaziiiing! love the high impact of it. is the class a 45 minute or a 60 minute?
     
  4. NinjaPro

    NinjaPro Full Member

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    Its a 1hr class but I'm assuming if its like my Zumba class, by the time everyone gets ready its more like 50 mins lol

    I dont really know much about it, is it really high intensity??
     
  5. gina_b

    gina_b Les Mills Fitness Freak

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    if you dont do any of the low impact then yes, it certanly works you hard. very energetic.
    first time hardly anyone can get it right, so dont worry about that :) my first class i was all over the place, but ive been going for 13 monthes now, love it

    theres plenty of low impact options, they still work you hard but its just an easier versian of the move.

    prepare to sweat alot!

    weve not got the new launch until july, but i found this on youtube.
    track 9 is always a hard track...
    http://www.youtube.com/watch?v=67rKrPH56iQ&feature=related
     
  6. NinjaPro

    NinjaPro Full Member

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    Cant wait! Its one of my mini goals :))

    Im starting a beginners program for running on Monday too. Its slightly different from Couch 2 5K, in that its a little slower paced, but fx I will be able to stick to it!! Running is also my mini goal and if I can do that then I can do anything!!



    Off to Zumba, Have a great day :))
     
  7. hewholaughslast

    hewholaughslast Banned

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    Your routine is excellent, but you have to rest your muscles. The good news is that you can continue with what you want to do and still get the muscle rest you need.

    My advice to you is to separate the muscle groups you exercise on Monday, Wednesday and Fridays.

    On Monday you should exercise chest, shoulders and abs. On Wednesday you should exercise back and biceps, no abs. On Fridays you should exercise triceps, legs and abs.

    Using this technique you can work all the major muscle groups in a week as apposed do full body workouts each time, which will not benefit weight loss at all and all you’ll do is burn out.

    Weight bearing exercises should be included in an exercise routine to keep fit, because they keep muscles in good condition.Not only will you burn calories while weight lifting, but the calorie burn continues after the session is finished. Toning the muscles with weight bearing exercises will improve strength, stamina and appearance.

    Here are some simple exercises that can help you tone your upper body, concentrating on biceps, triceps and upper back. These exercises are designed to be done with free weights. For a toned look, you should use light weights where repetitions are required.

    Biceps. To exercise biceps with free weights simply stand upright with your arms straight down, legs slightly apart. Then bend your arms at the elbow bringing your hands up. Once they have reached the top or a 90 degree angle, hold for 3 seconds then release. If you are using light weights, 3 sets of 20 lifts would be ideal.

    Triceps. This is generally speaking a problem area for women and is something that you want to keep in shape. To work your triceps simply lift your free weight above and behind the back of your head, lower it down towards your upper back, when you have gone down as far as you can lift it again and repeat.

    Upper Back. An ideal way to exercise your upper back would be to hold 2 3-4kg weights. Whilst lying on your back lift the weights above your chest inhale and squeeze your abs. Lower the weights back over your head. Hold this lowered position for 5 seconds then bring your arms back to their starting position. Do not arch your back as you do this. As you go on you will feel it pulling at your back, repeat this exercise 10-15 times.
     
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