how often and for how long?

baby · 06-Nov-07, 03:18 PM

Hi all
Please forgive my ignorance!
I'm on a mission to lose a whole heap of weight and to get fitter and healthier. I've joined a gym, and had a program set up for me. I go every other day, and do a blend of weights and cv work (the weights work is first). The instructor chappie tells me I must have a rest day between sessions because of the very heavy weights he has me lifting. So I do as I'm told!
My question is this:
Is it worthwhile going to the gym on the days inbetween the weights workouts and do just CV work? The instructor told me I must do weights first because then the time spent on CV work will be more productive. I don't want to go to the gym if it's wasted time!
Many thanks

**LiftGirl** · 06-Nov-07, 04:00 PM

Quote:

Originally Posted by baby

Hi all

Is it worthwhile going to the gym on the days inbetween the weights workouts and do just CV work? The instructor told me I must do weights first because then the time spent on CV work will be more productive. I don't want to go to the gym if it's wasted time!
Many thanks

What I do is I left 3x a week. After lifting, I do 20 minutes of interval training. On the off lifting days I do 45 minutes of steady-state (but intense enough that I can't like, recite the Gettysburg Address). I take one day off completely each week.

You can try something similar and see how your body responds. It may also be that once you have been at it for awhile and start to get in better shape, that you'll be able to handle more.

Basically just listen to your body, and it will let you know if it's too much.

jondy · 06-Nov-07, 04:01 PM

I don't see any problem with going to do cardio on the days you are not weight training. As a matter of fact, I think it's a must if you are trying to lose a lot of weight.

baby · 06-Nov-07, 04:08 PM

steady state?
Google wants me to learn about Infinite Universe Theory!

**.V.** · 06-Nov-07, 04:09 PM

Oh, I thought we were talking about something else for a minute there. oops.

JK.

Seriously though...

Weight training 3 times a week, using a full body routine is enough for any beginner on the resistance end of things.

Cardiovascular training AFTER weight training is also a good idea. Start with low to moderate intensity and work your way up from there. When you can do 20 minutes...it's time to make it harder.

Start with three days a week and increase to 5 times a week if you need to.

baby · 06-Nov-07, 04:13 PM

OK, so I can do 20 mins on the bike after my weights workout. My heart rate runs at about 150bpm during this. How do I make it harder? And what are the benefits of doing so?

**.V.** · 06-Nov-07, 04:17 PM

Yes you can. How to make it harder when the time comes? Well, that's easy, pedal faster.

The benefit? More intensity means more results. But...don't push too hard, too fast. You don't want to burn out in the beginning. Take it easy, acclimate, get hooked.

baby · 06-Nov-07, 04:26 PM

sorry, I meant to say that I do 20 mins on the bike already. Should I do longer, or up the resistance?

**.V.** · 06-Nov-07, 04:44 PM

Quote:

Originally Posted by baby

sorry, I meant to say that I do 20 mins on the bike already. Should I do longer, or up the resistance?

That is up to you. Or you can just do it more days during the week.

06-Nov-07, 04:53 PM

The title of this thread is something I'd expect to see on a newlywed forum.

Merrida · 06-Nov-07, 05:55 PM

Quote:

Originally Posted by pierini

The title of this thread is something I'd expect to see on a newlywed forum.

(Pulls pierini's head out of the gutter to get a breath of fresh air before going back)......

06-Nov-07, 08:35 PM

You are the 25th person who has told me that today. <looks outside to see if there is a full moon>

Merrida · 06-Nov-07, 08:55 PM

Quote:

Originally Posted by pierini

You are the 25th person who has told me that today. <looks outside to see if there is a full moon>

Do you get hairy & grow fangs during the full moon too?

Pssssst: (I don't think it's limited to a full moon, actually)

**LiftGirl** · 07-Nov-07, 12:09 PM

Quote:

Originally Posted by baby

steady state?
Google wants me to learn about Infinite Universe Theory!

Sorry, I sometimes forget the newbies don't know all the terms yet

To explain steady state, it helps to know what interval training is. Interval training is going a set interval (say, 30 seconds) at a lower resistance level (recovery, easier) followed by another interval at a higher resistance level (working state, harder). This repeats for a given amount of time (say, 20 mintues or so). Steady-state cardio is the opposite. The resistance doesn't change throughout the chosen time period, ie, you stay in a "steady state."

I hope that explanation made sense!