I am starting my exercise routine again which is currently all cardio. I would like to incorporate weight bearing exercise such as lifting small weights for my arms, push ups, sit-ups. I would like to know if it is recommened to do weight bearing exercises everyday, like cardio, or every other day?
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I am a practicing, Certified Personal Trainer. It is great that you are going to be doing these exercises. Here are some others you might want to try:
http://www.thetraininggenius.com/perfect-exercise/
You will want to make sure that you give your muscles at least 48 hours rest between workouts. So if you are doing push ups or other chest exercises today. You should wait until at least Saturday to work you chest again.
With that said you could work other muscle groups on the other days!
I actually have a detailed a lot of this information on my free fitness training website:
www.thetrainninggenius.com/free-fitness-updates
I hope this helps!
Jason Chiero, CPT
Yes, remember the purpose of weight-bearing exercise is to bring about an overload, which then results in the positive stimuli we associated with exercise.
Depending on the level of microtrauma that you cause, it will take 2-5 days to fully recover. This will vary depending on the intensity and the volume of the workout, and the individual differences between people. However, resistance training is a very wise addition.
Regards, Marek
Basingstoke Nutritionist / Personal Trainer
Great additional information...Thanks Marek
Jason Chiero, CPT
Hi Jason,
Thanks for the info and videos. I have one question regarding the perfect core video. How long should I activate my core before exercising? Is there a minimum amount of reps I should do? And finally is this just before working out the core, i.e. sit-ups, or any weight bearing exercise?
Claudia
Thanks, how do you know your level of trauma? Is pain an indicator?
O.K. that is truly a GREAT question, and I am so glad you asked it.
Believe it or not it would benefit you greatly to activate your core in this way all the time. This includes even while trying to maintain posture like sitting or standing.
If you took a minute to watch a few of my "Perfect Exercise" videos you can see that I start every exercise with activating the core at the beginning and properly maintaining it through the exercise.
When I work with clients in the gym I have them complete their warm ups by making sure they are activating these stabilizing muscles. Having said that, not every movement you make will allow for this to happen, but adding it to as many movement patterns as possible will start to change everything for you.
What I mean by everything is that you will be stonger, because you will be more stable, you will be safer and experience less joint pain, since this helps maitain proper joint alignment and you will lose weight faster because you will have more muscle fibers working expending more energy all the time.
Thanks again for a great question!
I hope this helps!
Jason Chiero, CPT
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