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Discussion Starter · #1 ·
I was just wondering if anyone could give me suggestions on a good excercise program that is ridiculously busy or hard. Right now, I am on a 9 wk. running program to get to my goal of running 3 miles straight. I am only on the second week, so I run for about 20 minutes 3 times a week. Before I started this, I would do a slow jog for about 10 minutes and then do 3 sets of 3 different free-weight exercises....now, this running is kinda waring me out afterwards so I don't have much energy besides to do my daily crunches. Anyways, I'm babbling...what do you all feel I should do about my free-weights? I hate to not use my upper body so long and have it become extremely weak, so I was wondering...how I should organize my time.
 

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well, i don't know what your other activities are, and other factors could be wearing you out as well: not enough sleep, not enough to eat, boredom, stress, etc.<br><br><br><br>
i also don't know what your running program looks like or how you incrementally increase your time or distance. This could also have a factor in it--and be part of getting through those first stages of increasing your exercise.<br><br><br><br>
Otherwise, work with body weight. pushups (modified or with a wall), and chin ups (if you can find a bar to do them on) work very well for upper body strength. If you can't do your full body weight on a bar for chins, the best thing to do is find a low bar where you can keep your feet on the ground, knees bent. Then, chin, partially using your legs for balance and strength.<br><br><br><br>
you should probably also consider a basic squatting or dead lifting movement--to work your legs. but with the running, etc, that may be unnecessary.<br><br><br><br>
Also, just do your chins and push ups and crunches a few days a week--rather than every day. Two or three times a week should do the trick. Take low repitions, holding the poses as you do them. like this: up one count, hold two counts, down one count.<br><br><br><br>
Also, don't forget to enjoy yourself, because that's what you're supposed to do. Not enjoying your exercise could be part of the problem!
 

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Discussion Starter · #3 ·
I understand what you're saying. I do love running, so that is definately not an issue, although I do have to push myself a bit harder to do all the extra stuff, ya know? But when it's done with I'm proud I did do it. Anyways, should I do my push-ups and free-weights on the alternate days? Also, I do feel like I need a little help working my butt muscles and right below it as well with squats, because I don't feel it work as much as it should when I run. So, what do you suggest?
 

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Pilates are great in my opinion! I have strengthened my legs and upper arms since doing them over the past few weeks, and I only do the basic 20 minute workout 3 times per week. There is an Advanced 45 minute workout that sounds like more your speed.<br><br><a href="http://www.winsorpilates.com" target="_blank">www.winsorpilates.com</a>
 

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I love to run! I usually have more energy after a run, not less. If you are feeling really run down after running I would take a look at what you are eating and how much water you are drinking. You may need to eat more during the day to give your body energy to run.<br><br><br><br>
I would do weights a minimum of twice a week and three times at the most. I have had great results with lifting only twice a week, but I am not trying to be a body builder. Do weights on the days that you don't run. You need at least one rest day a week and maybe two until you get use to the running.<br><br><br><br>
You can do the pushups and squats on the same day that you do the free weights. The goal is to work each muscle until it fatigued. You probably need to do more then three different kinds of free weight exercises to do this.<br><br><br><br><a href="http://www.stumptuous.com/weights.html" target="_blank">http://www.stumptuous.com/weights.html</a><br><br>
I would recommend this web site to any women who is starting a weight training program. I learned how to do pushups (REAL pushups not girly ones) from her.
 

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it is a great web site! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> she's awesome! i've been around that web site for a while. she does the same weight training method as my husband and I do! she has different goals from me, but we definately hold to many of the same ideas.
 

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Discussion Starter · #9 ·
Pilates are great, but they really don't feel like they work my arms what-so-ever so I'm not sure how to fit them in either. I did them for awhile in the spring and I looooved them, I felt like they really worked, but my arms weren't worked at all. I suppose I could just do some free-weights twice a week like people suggested after the pilates. I dont know, thanks for all the suggestions, I'll see what really fits me.
 

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if you do pilates, don't do weights that day. if you do weights, don't dopilates that day.<br><br><br><br>
you're over training.
 

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Discussion Starter · #11 ·
Even if I just do free-weights for my arms only? No squats or anything...cuz seriously, pilates do nothing. But if you say not to, I won't. I know very little about what's bad and what's too much for my body, I just run and try to eat right.
 

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you need to pay closer attention to your body. If you're tired or excessively sore or if you are atrophying (loosing muscle) etc, then you are overtraining. If you are prone to illness and injury, you are likely over training. As far as i know, the only program that you can do AND continue to do another form of training (ie, running, swimming, weights, etc) is yoga.<br><br><br><br>
pilates does work your arms, if you use your arms correctly in the poses. Yoga will also work your arms, if you do them correctly. Also, push ups, chin ups, etc, also work your arms--so you dont' even need the weights for them.<br><br><br><br>
It all depends upon what you want to do.<br><br><br><br>
If you want the best arm and back (upper body) exercises with weights, then do the following:<br><br><br><br>
bench press<br><br>
overhead press<br><br>
Row<br><br>
and then find a way to do chins<br><br><br><br>
probably the best two are Dips and Chins.<br><br><br><br>
Anyway--i don't know what your goals really are, what you're trying to do, or how much research, learning you're willing to do, what is available to you to work on, and how often you do things.<br><br><br><br>
But, don't over train. Take at least one day off from everything each week. do weights only twice a week. ON the other days, if you want (running days), you can do about an hour of pilates or yoga--but not weights.<br><br><br><br>
So, consider it like this:<br><br><br><br>
Monday: run and yoga<br><br>
Tuesday: weights and running<br><br>
Wednesday: recovery run and yoga<br><br>
Thursday: run and yoga<br><br>
friday: weights and running<br><br>
saturday: recovery run and yoga<br><br>
sunday: day off from everything<br><br><br><br>
make sure that you get enough to eat, drink, and enough sleep! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> have fun!
 
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