[Homestead] Fitness - Weight Lifting Routine
cayadopi at yahoo.com
Sun Dec 14 13:15:31 EST 2008
While I was doing cardio, of course he was working with other clients, so I got to see what he did with a variety of other people. It was a combination of generic + custom. He worked with all kinds of people, including, professional sports players, the very elderly to the young, and worked with quite a few people who were missing limbs (legs, arms, etc.) He kept a diary on each of us, and had a plan that he followed.
On the high reps, I believe that could rip muscle fibers and then as the muscles repaired over the next few days there would be an increase in muscle mass. This is something I didn't want, as I already have naturally man-sized muscles. But he did do this occassionally, and thinking back, it was likely to bust me thru a plateau, as my body is very sneaky and smart about holding on for the coming famine days.... LOL. Even with more calories burned than calories consumed (not for extended periods of time, but shorter term plateaus). Sometimes those high rep days were also with some pretty heavy weights. I never did ask him what the rational was behind it. He commanded, I obeyed. For all I know, he might have just wanted to torture me for disagreeing with him on a political matter... LOL... we had some pretty lively debates.... or maybe he figured he'd try to get me to stop talking... LOL.
This PT was one of those Mr. XXX title holding body builders, so he was geared to paying attention to developing strength in all muscles in the most efficient manner. There was a female trainer there also; she used lighter weights and more reps. I can't say I ever saw any improvement in her clients - but I do not know what each individuals' goals were either.
It is likely good for women's bones to add more weight gradually, as I suspect bone increases in density based on the stress levels. I suspect that because the astronauts lose bone density while in space.... no stress on their bones in weightless conditions.
Once I was fit all over, I didn't get injuries or get sore. Maybe the balance of muscles was the reason..... except for one time and one time only.... which took me out of the gym for several years. My calves were very strong, and I could easily move 800# with my calf muscles (and you would never have known it). But I always wore gym shoes. One day I went to downtown Miami by train, and then in high heels, walked some 10 blocks - somehow I managed a major calf injury. Never tripped in the heels, so have no idea how it happened - only the pain after. I had a repeat of this injury earlier this year, on top of another injury - so crutches have been my friend on/off for about 4 months this year.
--- On Sun, 12/14/08, EarthNSky <erthnsky at bellsouth.net> wrote:
From: EarthNSky <erthnsky at bellsouth.net>
Subject: Re: [Homestead] Fitness - Weight Lifting Routine
To: cayadopi at yahoo.com, homestead at lists.ibiblio.org
Date: Sunday, December 14, 2008, 12:55 PM
> THE EXERCISE ROUTINE:
> MON-WED-FRI 28 mins minimum of cardio my choice, bike, treadmill,
> stairmaster, eliptical, rowing (I usually did 30 mins to 45 mins -
> although in the beginning I could only do 5 mins)
> TUE-THR-SAT Approximately 30-45 mins weight training - divided into
> major muscle groups
> TUE - Legs & Abs THR - Back & Triceps & Shoulders Sat - Chest
> Biceps & Abs
> A variety of exercises targeting those muscle groups - 'twas
> different every week - but basically 12 repetitions, then rest for 30
> seconds, repeat 3 times. Do that for each different exercise until
> about 30-45 mins have gone by.
Did your PT design this specifically for you, or is this a generic plan?
> Weights were started out fairly light in the beginning, but as I got
> stronger he added weight, not repetion.
I suppose that makes sense. So if he had added reps, what would that
accomplish, add stamina?
> Occassionally to "bust up the routine" he would have me do reps
> I could no longer do a rep (this was only after I was very fit).
> Occassionally, he would have me do weird stuff, like push his car
> around the parking lot - i.e. work muscle groups in a manner they
> weren't accustomed to, or punch a punching bag, etc.
Yes, this is what I am trying to prepare for. It seems it is that every
time I injure myself, it is from doing something I am not used to doing.
> The weight liftting routines alwasy started with a 5 min warm-up in
> cardio and stretching before, and stretching after.
I would not have thought to do that. I suppose I could ride the
stationary bike for a few minutes.
“Fear is the path to the Dark Side. Fear leads to anger. Anger leads to
hate. Hate leads to suffering.” Yoda
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