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Apr. 29th, 2010
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laurashapiroI get to the gym 2-3 times a week before work. Mornings are really the only time I have the energy to work out, and the gym tends to be pretty empty, which means I don't have to wait to use benches, machines, etc.
Typically I have about an hour for my workout. It winds up breaking down like this:
~ 5 min locker room (change, pee, fill water bottle, etc.)
~ 15-20 min strength training (assisted chin-ups, low rows, squats, shoulder raises, back extensions, ab floor work)
~ 20 min cardio (treadmill)
~ 10 min stretching
~ 5 min locker room (shower, dress, bolt)
My strength training regimen and cardio choices are limited due to my chronic sciatica -- there are a few things my physical therapist and doctor have told me not to do, but more that I don't do because they hurt, or because I worry I won't be able to keep my form stable.
Due to this problem I also tend to focus my strength training on exercises that strengthen my back and abs, since a strong core --> better posture --> less sciatic pain.
But I have been plateau'd for years now, and it's frustrating. Any suggestions on how to maximize my gym time? I'm open to changing the strength training/cardio ratio, to trying new exercises, to whatever ya got!
My goals:
~ be as sciatic-pain-free as possible (in life generally as well as during workouts)!
~ lift more!
~ more muscle definition would be nice!
Typically I have about an hour for my workout. It winds up breaking down like this:
~ 5 min locker room (change, pee, fill water bottle, etc.)
~ 15-20 min strength training (assisted chin-ups, low rows, squats, shoulder raises, back extensions, ab floor work)
~ 20 min cardio (treadmill)
~ 10 min stretching
~ 5 min locker room (shower, dress, bolt)
My strength training regimen and cardio choices are limited due to my chronic sciatica -- there are a few things my physical therapist and doctor have told me not to do, but more that I don't do because they hurt, or because I worry I won't be able to keep my form stable.
Due to this problem I also tend to focus my strength training on exercises that strengthen my back and abs, since a strong core --> better posture --> less sciatic pain.
But I have been plateau'd for years now, and it's frustrating. Any suggestions on how to maximize my gym time? I'm open to changing the strength training/cardio ratio, to trying new exercises, to whatever ya got!
My goals:
~ be as sciatic-pain-free as possible (in life generally as well as during workouts)!
~ lift more!
~ more muscle definition would be nice!
Sets and reps - basic definitions/intro
Apr. 29th, 2010 10:23 pmdamned_colonialI figure this is going to come up over and over again, so I thought I'd start a post where we can talk about sets and reps.
Terminology:
Reps, or repetitions, means how many times you do an exercise. If you do 15 crunches, that's 15 reps. If you do 20 pushups, that's 20 reps. Generally a single rep involves lifting a weight or making some other movement, then returning to the starting position.
Sets are, well, a set of repetitions. That is, you might do a set of 20 pushups, then take a break (generally around 30 seconds), then do another set of 20 pushups.
The two are often combined into a "sets x reps" notation. For example, 3 x 12 means three sets of twelve reps. The most common sets x reps is, in fact, 3 x 12, give or take a bit. There are a lot of opinions about what you really need. Many people feel that two sets is plenty unless you are in pretty serious training.
The term "supersets" is sometimes used when you are mixing two of more exercises together. For instance, you could have a workout that included a superset of 12 squats, 12 pushups, and 20 crunches. You would generally take a break only between each superset. So let's say you do 3 supersets, which would mean you work through the superset three times in total: 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches.
Another related term is "to failure". If someone says "3 x 12 reps, to failure", what that means is that you'll adjust the difficulty of the exercise (usually by adding more weight) so that the 12th rep is as much as you can possibly do. If you were to try a 13th rep, you wouldn't be able to manage it. Sometimes it's hard to guess what weight will be appropriate to reach the failure point at around the 12th rep, so it's good to do the same exercises for a while and keep a log so you get to know what's appropriate for your own strength.
Here's a hypothetical way you might start doing a new exercise. Let's say you're doing dumbell shoulder presses and you're a woman who's reasonably fit but you're just starting out lifting.
( a little story... )
People have lots of different opinions on how many sets and reps are optimal for different exercises and for different purposes. What I've described above is just a fairly general/mainstream viewpoint wrt strength training. No doubt people will mention other ways of doing things in comments!
Terminology:
Reps, or repetitions, means how many times you do an exercise. If you do 15 crunches, that's 15 reps. If you do 20 pushups, that's 20 reps. Generally a single rep involves lifting a weight or making some other movement, then returning to the starting position.
Sets are, well, a set of repetitions. That is, you might do a set of 20 pushups, then take a break (generally around 30 seconds), then do another set of 20 pushups.
The two are often combined into a "sets x reps" notation. For example, 3 x 12 means three sets of twelve reps. The most common sets x reps is, in fact, 3 x 12, give or take a bit. There are a lot of opinions about what you really need. Many people feel that two sets is plenty unless you are in pretty serious training.
The term "supersets" is sometimes used when you are mixing two of more exercises together. For instance, you could have a workout that included a superset of 12 squats, 12 pushups, and 20 crunches. You would generally take a break only between each superset. So let's say you do 3 supersets, which would mean you work through the superset three times in total: 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches.
Another related term is "to failure". If someone says "3 x 12 reps, to failure", what that means is that you'll adjust the difficulty of the exercise (usually by adding more weight) so that the 12th rep is as much as you can possibly do. If you were to try a 13th rep, you wouldn't be able to manage it. Sometimes it's hard to guess what weight will be appropriate to reach the failure point at around the 12th rep, so it's good to do the same exercises for a while and keep a log so you get to know what's appropriate for your own strength.
Here's a hypothetical way you might start doing a new exercise. Let's say you're doing dumbell shoulder presses and you're a woman who's reasonably fit but you're just starting out lifting.
( a little story... )
People have lots of different opinions on how many sets and reps are optimal for different exercises and for different purposes. What I've described above is just a fairly general/mainstream viewpoint wrt strength training. No doubt people will mention other ways of doing things in comments!
advice for home equipment?
Apr. 29th, 2010 10:37 pmmiera_cSo my upper body is and always has been pretty weak. I'd like to incorporate some light exercises to increase muscle tone and strength in my upper body along with my PT for my knees. My arms specifically annoy me, but I'm very prone to pulled muscles in my shoulders (that one that wraps around under your shoulder blade? I pull that one periodically and it SUCKS), so I'm wary about what exercises I can use.
The other problem: I live in the middle of nowhere. For real. Big capital N up on the top of the hill marking "Nowhere." Going to a gym is not an option.
I have, in addition to my bike, a set of weight cuffs (the kind you wrap around an arm or leg) with weights in half-pound sizes, and a set of 3 resistance bands.
If anyone could point me to some beginner exercises for those, or has suggestions of useful items to purchase for starting out, I'd appreciate it.
The other problem: I live in the middle of nowhere. For real. Big capital N up on the top of the hill marking "Nowhere." Going to a gym is not an option.
I have, in addition to my bike, a set of weight cuffs (the kind you wrap around an arm or leg) with weights in half-pound sizes, and a set of 3 resistance bands.
If anyone could point me to some beginner exercises for those, or has suggestions of useful items to purchase for starting out, I'd appreciate it.