Jogging vs. Elliptical

[tgw0501]

Jogging vs. Eliptical...Should I alternate them or just stick to the better one? And which one is the better of the two? I can run about a 4.7 mph pace for 25 minutes right now. I can do the eliptical on level 7 for 30 min. Both make me sweat.

My target areas are definitely legs. I am pear shaped and really need to slim my outer/inner thighs.

Thanks for the help/tips.

Tracy

[threenorns]

jogging, running, etc will not reduce your thighs especially because you can't spot-reduce (ie, target fat here, there, or elsewhere). all cardio will burn the fat off your thighs, but your thighs will be the last to reduce because that's where it's deposited the heaviest.

do whatever you enjoy the most. one, the other, both, neither. whatever gets your heart thumping will do the trick.

make sure you're doing weights, too - lots of squats - those will do more than anything to reshape your thighs.

[tgw0501]

Should I do different types of squats? inner-thigh, quads, lounges, etc. Also- do you think those abduct/adduct machine (the GYNO chair as I call it- LOL) really work? If so, should I do higher reps or lower reps (heaviery weight)? Thanks!!!!!

[threenorns]

i'm an absolute fanatic for high-weight/low-rep workouts, but that's because they work for me. high rep work just leaves me exhausted and hurting.

the gyno chair's the biggest piece of crap i ever saw in my life.

squats - do whatever kinds you like, just do them. box squats, front squats, duck squats, overhead squats, whatever.

deadlifts and lunges are also excellent, but the king of exercises is the squat.

[tgw0501]

How many sets do you recommend of squats? I notice I do better with heavier weight as well- about 8-10 reps and doing lots and lots of isolation work.

[threenorns]

for maximum fat-burning, you should focus more on the compound movements that use more muscles than the isolation moves.

this is my squat routine:

2 warmup sets:

12 x 65
10 x 65

3 acclimating sets (to get the bod used to the heavier weight; easier on joints):
6 x 85
3 x 95
1 x 115

three working sets of 4 to 6 reps.

[tgw0501]

interesting. Do you do that for all the body parts?

[threenorns]

only at the very beginning of the workout - once a body part's warmed up, there's no need to do warmup sets for each and every exercise. i should mention, too, that i rest two to three minutes between sets. actually, with big exercises like squats and deadlifts, i'll rest as long as five minutes - whatever it takes to get back to normal. i generally work largest to smallest.

[Lady C]

Originally Posted by tgw0501

How many sets do you recommend of squats? I notice I do better with heavier weight as well- about 8-10 reps and doing lots and lots of isolation work.

After your body is warmed up, do three or four sets of 4-6 reps. If you can do 8 reps then increase the weight.

Isolation work is less effective than more of the core work. Core exercises are bench press, squats, pull-ups, bent-over rows, deadlifts.

[tgw0501]

what about doing a squat and as you lower yourself down- hold it for about 15 seconds and then slowly come back up? Are those very effective?

[Lady C]

Sure they are effective. Make sure not to overdo it, because you may not be able to walk for a week afterwards.

[threenorns]

Originally Posted by tgw0501

what about doing a squat and as you lower yourself down- hold it for about 15 seconds and then slowly come back up? Are those very effective?

thaaaaaat's gonna hurt.

[tgw0501]

I've done them before and yes, I am a little sore afterwards but not bad. But, is it effective though or am I wasting my time?

[threenorns]

you shouldn't feel sore right after the exercise but the next day and maybe the one after that. you might need to add a bit of weight.

they're effective, no question. i wouldn't do them EVERY workout, though.

[tgw0501]

I should have worded that better...I am fatigued afterwards and sometimes sore the next day or so. How often should I do this? Maybe once or twice a week?