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SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

Ok I am being a pain here with too many questions, but can you people let me know your opinion on resistance exercise frequency?

I constantly hear that its best not to exercise daily so that the body completes the process of rebuilding and repairing - but I am not so sure, why is there an assumption that the body requires rebuilding and repairing, we are stretching and challenging our muscles, but medically and scientifically there is no proof that the muscles are broken and needs to be repaired? I know if I tried some exercise for the first time and felt sore the next morning, then th best way to get rid of the soreness is actually to repeat the same exercise, that way the pain /soreness just disappears! Surely if our body is feeling better by repeating the exercise this means the more frequent the better?

btw am talking about own weight or reasonable weight training, not body building gigantic muscle growing exercises.

Sorry again for my ignorance but I'd really appreciate a response on this.

deep_end · Pack Member Joined: 10 Aug 2007 Posts: 51

If you want basic fitness, i.e., general physical preparedness, I would look into something like CrossFit. They train a lot of athletes, military, police, firefighters, etc., as well as normal out of shape people. There's a workout on the main page you can follow that goes by a two days on one day off schedule. Good message board too.

http://www.crossfit.com/

SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

deep_end · Pack Member Joined: 10 Aug 2007 Posts: 51

Well this is a diet forum; it you want to learn about exercise it would be better to ask at a forum where there are a lot of coaches, athletes, and generally fit people.

Carnation · Top Carnivore Joined: 15 Dec 2007 Posts: 3586

SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

Puma · Hunter Joined: 02 Nov 2007 Posts: 180

If you're doing heavy lifts or just starting with things like sprints, probably not the best idea to do it everyday.

If you've just started lifting with just the barbell itself though, I think everyday would be okay. Bodyweight stuff is okay on a daily basis to a certain point

GTG is ment to be done pretty much everyday for maximal gains

golooraam · Posted: Tue Apr 15, 2008 5:20 pm Post subject: Re: Exercise Frequency

adwred · Posted: Tue Apr 15, 2008 5:28 pm Post subject:

I think recovery is particularly important. If you're still sore after 3 days, then you're over-training. You should be able to do another workout on the same body part within 48 - 72 hours. I, personally, wait 72 hours, since with 48, my muscles weren't really growing. I'm hoping the additional repair time will allow me to lift more effectively on the days that I do it.
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ReddyMcMeaty · The Boss Joined: 20 May 2006 Posts: 5776

It all depends on the exercise you're doing, how intensely you're doing it, how much you eat and sleep. What did you have in mind, specifically?

If you start to feel tired, weak, lethargic, slightly depressed you need more rest. If you're feeling fresh and energetic and upbeat, you don't.
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SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

I've been alternating callanetics, and cardio: walk/sprint, also I do every day 100 full squats, today I tried the Plie squats in attempts to target my inner thighs, however I feel as if my quads are busted completely - its been a long time almost 2 weeks since I had a rest day... thing is I go to gym at lunch break, I only spend half an hour there, and I like to take advantage of the lunch break go and do something instead of sitting at my desk all day long... anyway today my quads hurt a lot, so will try to take time off tomorrow, or may be I should just do an upper body workout?

ReddyMcMeaty · The Boss Joined: 20 May 2006 Posts: 5776

if you're in pain, or very tired... the muscles are tired.. then either do something with different muscles, OR do something easy like a walk. If you're used to 100 squats per day (the way that some people are used to cycling or walking a very long commute) then that is one thing, if you're really tired then definitely take a break.
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adwred · Posted: Tue Apr 15, 2008 7:33 pm Post subject:

You should really take one full rest day a week. Pretty much everyone agrees on that point! 2 weeks without a break is not good - you'll burn out. Especially if you're hurting.
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SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

agreed, I was really foolish today, I felt tiered and didn't have much energy, I still went to the gym, although I did mainly some callanetics movements, I still did my 100 Plie full squats, then leg exercises, I think that really did it for me - when I was done, my legs were shaking, I could barely walk - may sound funny but it wasn't at the time, am not talking sore painful as I was used to the 100 squats by now, it was a kind of a complete leg burn-out. So will take the advise and take some time off.

Dustyboy · Posted: Tue Apr 15, 2008 8:10 pm Post subject:

Yeah I kinda screwed there, I was feeling kinda tired but I worked out anyway and now I am sick and can't do anything. Upset

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adwred · Posted: Tue Apr 15, 2008 8:20 pm Post subject:

It's really difficult to compute that if you work out when you're tired or sore that you are doing more harm than good. I can relate. That's why I've never ever been successful at keeping at a regular schedule. I always ALWAYS overdo it and then burn out. Or feel guilty for resting and it takes my motivation away. Rest time - repair time - is when the muscle grows. Rest is as important as work in a muscle growth program.
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Viking Dan · Carnivore King Joined: 21 May 2006 Posts: 551

Personally, I do weights 2-3 times/week. Usually alternating upper and lower body each session. Works ok.
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Carne Vorare · Top Cat Joined: 24 Oct 2007 Posts: 363

SandyDown · Top Cat Joined: 31 Mar 2008 Posts: 257

carne - actually it didn't help, it pissed me off actually, you are making so many assumptions about me, and since when exercise helps in weigh loss?

Here are the facts:
- I am not exercising to lose weight I am doing it to tone
- I am done with weight loss, although I wouldn't mind losing another 4-5lbs, I am happy with my size at the moment.
-I didn't start off with 100 squats, I made a lot of investigations on best most effective exercises and found out that compound ones are the best, I prefer squats to lunges because they take less time (lunges takes twice as long because you have to do each leg at a time) so squats suited me, I started off doing 20 a day and worked my way up to 100, I don't find it a problem at all

- my legs were hurting because I was doing other exercises that used same muscle every day - e.g sligh uphill walk sprint, and legs callanetics

- now I know I need to rotate and not do same exercises on the same muscles 2 days on a row, its difficult though when I have lower body workout then have to do cardio (both need to use my legs)

hope that helps you a bit too!!

Carne Vorare · Top Cat Joined: 24 Oct 2007 Posts: 363

BEEF · Newbie Joined: 28 Apr 2008 Posts: 2

I highly recomend Dan John`s website and Dragondoor.

woof_woof · Carnivore King Joined: 11 Sep 2006 Posts: 796

I train daily (moderate to heavy intensity).
The worst effect of this practice can the shortening of my lifespan. I can live with it.
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BlackLabelSimian · Posted: Sat May 10, 2008 10:55 pm Post subject:

Living ain't all it's cracked up to be at times, imho. Laugh

Anyhoo...I've been training pretty much daily for some time now. Even on "off days" I do some kind of light workout. I'd say I do the more intense stuff 5-6 times a week depending on work, etc.

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