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Should you take a day off?
I've heard this question asked a lot and have heard mixed opinions. If not training for any particular competition, is a rest day a week beneficial, if you're doing both cardio and weights training.
A day off is very important. This helps in giving a rest to your body too. Regular work out though effective but not recommended.
Weight training, Muscle adaptions occur during recovery, and should be looked at as a part of your training. Whether you are just starting, or you're an advanced athlete, taking time to recover will maximize your strength and help prevent injury.
When the body doesn't get enough rest between weight-training sessions, or when the muscles haven't fully recovered their glycogen stores. High-intensity resistance exercise can cuase damage to skeletal muscle and connective tissues. When muscle trauma happens, it impairs the transport of blood glucose into the skeletal muscle cells, leading to soreness and pain. Strength and fitness may be lost if planned recovery time isn't a part of your program. Over-training can lead to injuries, insomnia, weight and strength fluctuations, mood-swings, declining endurance, prolonged bouts of sickness, tendinitis and reduced concentration. If you feel you have reached a plateau and are no longer furthering your improvements, it may be caused by over-training.
Without rest weight lifting can be counterproductive. Excessive recovery time prevents you from reaching your goals. According to American Fitness Professionals and Associates, after 96 hours changes associated with muscle atrophy begin, and after a week of not training you can lose up to 10 percent of your strength. Your training history, the weight lifted and sets performed determine how much recovery time you need. Beginners performing a full-body workout should take one to two days of rest between each session. More experienced athletes may require splitting opposing muscle groups on consecutive days and need two to three days before training the same muscles. Although a split session targets each area twice per week, more time and higher intensities can be used.
Recovery is important , it doesn't mean you should sit around and do nothing. Low-impact cardiovascular exercise should be done. The key is to go light so the body adequately recovers from the previous workout. Seven to eight hours of sleep a night, balanced nutrition and a minimum of 64 ounces of water are also necessary for your body to recover completely. Consuming complex carbohydrates increases the glycogen levels and should be consumed after a strenuous workout.
Any activity that puts an unusual load on the muscles may lead to delayed onset muscle soreness. This soreness typically begins 12 to 24 hours after the exercise is performed, but may produce the greatest tenderness and stiffness after 24 to 72 hours. Higher reps with more weight causes the soreness if your body is not used to the exercise. Before doing any exercise or cardio. you should warm the muscles being used by doing the exercise using a light weight. I do my cardio after weight training. If you do cardio first then you won't have the strength to do weights.
I do the peak8 cardio.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
When the body doesn't get enough rest between weight-training sessions, or when the muscles haven't fully recovered their glycogen stores. High-intensity resistance exercise can cuase damage to skeletal muscle and connective tissues. When muscle trauma happens, it impairs the transport of blood glucose into the skeletal muscle cells, leading to soreness and pain. Strength and fitness may be lost if planned recovery time isn't a part of your program. Over-training can lead to injuries, insomnia, weight and strength fluctuations, mood-swings, declining endurance, prolonged bouts of sickness, tendinitis and reduced concentration. If you feel you have reached a plateau and are no longer furthering your improvements, it may be caused by over-training.
Without rest weight lifting can be counterproductive. Excessive recovery time prevents you from reaching your goals. According to American Fitness Professionals and Associates, after 96 hours changes associated with muscle atrophy begin, and after a week of not training you can lose up to 10 percent of your strength. Your training history, the weight lifted and sets performed determine how much recovery time you need. Beginners performing a full-body workout should take one to two days of rest between each session. More experienced athletes may require splitting opposing muscle groups on consecutive days and need two to three days before training the same muscles. Although a split session targets each area twice per week, more time and higher intensities can be used.
Recovery is important , it doesn't mean you should sit around and do nothing. Low-impact cardiovascular exercise should be done. The key is to go light so the body adequately recovers from the previous workout. Seven to eight hours of sleep a night, balanced nutrition and a minimum of 64 ounces of water are also necessary for your body to recover completely. Consuming complex carbohydrates increases the glycogen levels and should be consumed after a strenuous workout.
Any activity that puts an unusual load on the muscles may lead to delayed onset muscle soreness. This soreness typically begins 12 to 24 hours after the exercise is performed, but may produce the greatest tenderness and stiffness after 24 to 72 hours. Higher reps with more weight causes the soreness if your body is not used to the exercise. Before doing any exercise or cardio. you should warm the muscles being used by doing the exercise using a light weight. I do my cardio after weight training. If you do cardio first then you won't have the strength to do weights.
I do the peak8 cardio.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
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