What exercises can I/should I be doing everyday?

[kaija]

I was thinking about this a few days ago.

I do cardio everyday, and have been leaning towards doing squats & lunges, and weighted stepping (15lb weights, stepping up, and down on a platform) everyday as well. Is this proper?

To clarify, my question is: if the exercise (anything outside of cardio, i suppose) doesn't involve heavy weight training, can you do it everyday w/o risk of injury?

I also use 15lb weights when I do squats & lunges, and have dedicated weight training days for lower body and upper body.

Please accept my apologies that none of our fitness experts have jumped in to answer your questions.

For them to better do so, what are your fitness goals?

[kaija]

Originally Posted by pierini

Please accept my apologies that none of our fitness experts have jumped in to answer your questions.

For them to better do so, what are your fitness goals?

thanks pierini LOL
i'm probably interested in losing anywhere from 10 a maximum of 15lbs, and would like to build more muscle mass. i've been incorporating weight training w/my cardio to prevent the slim but flabby syndrome. i've been there before, and am much more conscious in my routine this time around.

i'd like to lose fat, build muscle, be lean, and much stronger than i am now.

i'd also like to reveal myself in a bikini a la kirstie alley on oprah. i kid, but hitting the beach in shape wouldn't be such a bad thing.

[CF-OC_gal]

Ok so you are female and want to lose weight and firm up. Great goals!

Is there a reason why you don't want to train heavy with weights and give yourself at least 24 hours rest between working the same muscle group?

Heavy resistance gets you the best results as far as firming and strength building goes. You can workout with weights 2 days in a row as long as you are not targeting the same muscle groups.

If it is about needing to do the same thing everyday to make it a routine, just be aware that the body adapts very easily. Change is better than endlessly doing the same thing at the same intensity.

You could try splitting your strength workout into 2-3 full body sessions per week, 2x upper body and 2 x lower body workouts per week, split the major muscle groups into 3day or 4day workouts where you target them once or twice each week.

It's all very doable depending on the time available to you, how determined you are and how fast you want results.

[kaija]

hi brat, thanks for the thorough response.

i have all the time in the world...my gym is literally two blocks from my house. no excuses would do. it was a pretty loaded question, and at the core of it, i really want to end this training soreness, although i've been working through it determined & patient.

i don't have a problem training heavy w/weights at all, and am open to any and all suggestions people have.

i've just never been clear on the frequency/results ratio. in my novice mind, it seems inconceivable that focusing on one muscle group two times a week would be enough. this actually eases the challenge.

[CF-OC_gal]

Originally Posted by kaija

... this actually eases the challenge.

Famous last words!

If you haven't done strictly weight/strength training before you should give yourself a 2-3 month conditioning phase to get your bod (joints, tendons, muscles, CNS) used to weight training. At some point it may seem ridiculously easy but there is a point to it. After that you can work hard and heavy at it and for a relatively short investment of time, big returns.

You can't avoid the soreness though. It's part of deal. It does get more tolerable though. I hate it too.

So what exactly is your knowledge/background with weights?

[kaija]

When I first reached my goal weight, it involved some weight training (no free weights), but mostly 5-6 days of intense cardio sessions. While I was happy with my measurements, I wasn't at all happy with my lower body tone. My stomachs and arms looked fine, but I still had the same 'flabby' legs I had when I was much heavier.

Now, I've been very diligent about using free weights and machines in my routine, and concentrating on one muscle group per session.

I also don't overdo it w/the cardio, and keep it at 35 minutes a day on the elliptical machine. (I'd try the same thing w/the treadmill, but I'd be bored to death). I also bike/walk just about everywhere--but everywhere isn't necessarily that far away. But I'd say I walk/bike a good 3-4 miles a day outside of working out.

As far as my knowledge and background w/weights...I know I need them to achieve my goals, I'm not necessarily sure how many repetitions, or how light or heavy the weights should be. I get conflicting information at times. Some people think I should do fewer, heavier reps, others think it's best to do more, lighter reps. The other day, a gym associate told me I should aim to do at least 6 reps of 3 of heavier sets or 12-15 reps of 3 for lighter ones.

The problem is, how do I go about determining what's too light? Or what's heavy enough?

[CF-OC_gal]

Originally Posted by kaija

The problem is, how do I go about determining what's too light? Or what's heavy enough?

Easy answer...FAILURE.

When you are doing reps, if you are working to failure your last rep in the set will be one where you are breaking form or just simply can't continue to move or control the weight.

If you are not working to failure you stop at the last rep you can do while in perfect form for the excentric and concentric part of the movement.

Base your reps on that. If you find you are going over your rep range with a certain weight then up the weight you use next time by 5-10 %.