How do you know when to give your muscles a break?

[bitesizedonut]

I thought I remember reading some where that crunches or core exercises were the one type of exercise that you could do without detriment - has any one else heard this? Also, should you take a break from resistance work outs every so often (even if you alternate upper body and lower body groups every other day)?

I've also had some one tell me that I shouldn't work on resistance exercise and aerobics at the same time as it isn't an efficient use of my energy stores (in other words, I won't be able to put as much into either activity if I do them back to back)?

I also want to get into a good running routine. Should I run daily? Every other day? I prefer long distance running and when I did x-country competitively our coach had us run every day but I feel I don't always have the time for an every day run - how many days can I skip without losing my improvements in time and distance?

Any advice?

[intra]

You lose about 20% of your aerobic or max VO2 capacity after two weeks of inactivity. Takes a while to get it back. Good idea to keep training in the off season.

Horizontal training that is training every day does not give the body time to recover, research has shown that loading and unloading results in better results. What this means is that you need to stress the body and let it recover, grow stronger then stress it again. Depending on what training zone you are in, how much physical exertion is involved will determine how long it will take your body to recover. 85 to 100 % - 3 days 65 to 85% - 2 days and up to 65% 1 day. So alternating different muscle groups lets them recover and lets new tissue to develop and grow.

Resistance exercises generally target specific muscle groups namely fast twitch muscle fibres. Aerobics also affect the same muscle group or sometimes slow twitch muscle fibres. It depends on training zones and the amount of resistance involved. Depends on what you are training for, distance, time, etc...

The simplest rule is to listen to your body, if you feel tired and run down let the body recover, helps if you have an accredited coach to put a training program together, especially if he is accredited in the particular sport that you are involved.

[bitesizedonut]

Thanks Intra - I definitely found when I was weight training with my spotter he would push me to my absolute limits and I would be sore for at least two days after. I don't tend to push my resistance exercises that much by myself (just because I don't feel comfortable without a spotter) - but I think you gave some good advice on how to gauge when to take a break. I go for endurance when I exercise - if I run it's LD, if I lift weights it's low weight high rep. In summer I will run, then swim

[bitesizedonut]

Then do yoga - basically taking about 3 hours to complete that work out and then I'd give myself a break the next day with a light jog or a bike ride. I took weekends off. I felt great - but it was also hard to keep up the intensity. :-\

[intra]

Low weight high rep works on the slow twitch muslce fibres, can take anywhere from 2 to 4 years to develop the system, not like fast twitch heavy wieghts low rep where you bulk up quick. Have you tried rowing it similar to jogging and light weight/high rep its a total body work out high cal burn, not as high as free weights, and it basically aeorobic after two minutes that's as long as the anerobic energy system lasts. Concept 2 rowing machines are the best.

[bitesizedonut]

I've done rowing before - I'm only able to do it when I have gym membership. I'll have to get some in before it expires (rowing definitely works a ton of different muscles at once - as does swimming - but I think rowing is higher resistance).

[Terdog]

There is some good advice here and some not quite accurate advice also. Best bet is to go to www.bodybuilding.com. They have many articles on work out routines from people that train professionally.

On ANY muscle you train, you have to rest it so that it will repair and build back up. Many experts recommend alternating days between upper and lower body so each has a 2 day break before working it again. Same is true for abs. Interject abs work out with your routine 2 to 3 times a week with a day break between. If you work the abs right you should be in major pain the next day or more, so give them a break between to recover.

Regarding aerobic vs weight training, the difference is you are working two different approaches. On running or aerobic, you are working to maintain cardio for extended periods, not necessarily building muscle. On weight training, you are working on building mass, not endurance. I listen to Jillian Michael and she recommends to thin down, then bulk up. Basically focus on the cardio first to loss weight, and then switch more toward muscle building to tone and define. I usually alternate work out days with running days to switch things up.

[bitesizedonut]

I have a Jillian Michael tape I haven't watched yet - perhaps I should look into it (since it's readily accessible and all). Thanks for the tips!

[Littletad]

The abs can be trained daily, just do not over due it. If you feel better and safer, train them for three days and take a day off.

You can mix and match any exercise, regardless of what anyone tells you. What's different is what TYPE of exercises your performing. Obviously you must know your limits. The more you mix your exercise routines the MORE energy your using, as your body adapts to it's usage. This also helps to boost metabolism, and keep your body guessing. Train for 2-3 days with rest in between, for best results.

As for running, I would suggest running every 3-4 days, then having a rest day. If your beginning running again, start with only one mile the first week each day. From then on gradually increase the distance weekly. Before each run, do take a small caloric intake before engaging. While many people believe running in the morning before breakfast is best, it's actually not. You must have fuel to run. So eat a small calorie intake of about 150 calories. Remember that you need calories to burn MORE calories.

Above all, remember that you MUST rest. And you must buy new running shoes. Using older ones without cushions or worn out ones will increase the possible damage to your feet.

[bitesizedonut]

:] Perhaps I could use an insert until I can save money for new running shoes? Thank you for the tips Tad :3

[jtj25m]

I only do my muscle routine once a week o.O But I am done 'improving' and I'm maintaining at this point. 3 times a week is what I used to do, a full body workout, with a weeks rest every now and then. I would think if you're only using your body weight for core muscle exercises, you could do that almost as much as you want with no ill side effects. If you're doing heavy resistance and working the muscles to the point they get damaged and need repair to build stronger, you should give yourself the next day off and resume the second at the same or later time. I've heard doing the aerobic stuff before is better, as one, it gets the blood flowing better preparing muscles for anerobic workouts, and two it's less stress on the joints to, say go running, before you put a great deal of stress on the knee joint and such doing anerobic resistance type things. As far as how long you can go without noticing backtracking...for me if I didn't run for 2-3 days I'd notice it was hard to do what I was used to before that. But that was just my personal experience.

[bitesizedonut]

Aw Jeffery :] A very informative answer. Why are you hiding from meebo?

[stevo]

Don't do it everyday, but every other day. Your muscles need to time to recoup, otherwise, you'll defeat the process of trying to gain anything, if you do it day to day. As said, do it every other day with adequate protein intake, and when they burn, don't stop-until you can no longer physically lift anything else, if you feel you can't, just quit for the time being and hit it again later- Dependant on what you wish to do, have someone there with you-just to be safe. A run/jog every morning however, would be fine I'd think.

[bitesizedonut]

Yeah o_O I'm sad that I lost my spotting partner - I used to be able to do deadlifts and squats with weights, but not so much anymore >_<

[martyfellow]

Depends on the intensity of the run are workout. And what your goals are. top long distance runners go every day during training for a race, varying the distance and speed, but take breaks after the race.

You need more frequent breaks in reistance or weight work because your body just doesn't tolerate daily intense stress on the major muscles. Even abs need a break now and then.

[EddyMetal]

Yeah I've heard you're supposed to do abs everyday. I do that and it works pretty damn good. I have no idea about the rest of your post though, sorry :(

[bitesizedonut]

It's okay - don't worry about it - the abs thing was my main question :] I have this awesome 10 minute video of 20 different abdominal strengthening moves and just wanted to be sure I wasn't ripping my abs to shreds by doing it every day lol.

[quinner23x]

u can do sit ups everyday but if you are tearin muscles you need 48 hours rest before workin tat muscel.

[bitesizedonut]

How can you tell when you have muscle tears (I always thought that was something that just happened every time)? Just by soreness?

[quinner23x]

It will hurt wen you first start.but every time you lift you tear fibers.u need 2 rest then