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weight training

nad

May 29, 12 12:52

Post #1 of 12 (1409 views)

weight training	Quote \| Reply

I'm going to start 4-6 week weight training period. I know this has been discussed forever on the main forum. I do NOT want to start a discussion here about if it will or won't help my tri's. I don't care. My aim is for injury prevention. I think as a woman, and esp as an older woman, with less muscle mass, this may help prevent some injuries.

SO...

any advise. I can't decide if it's better to lift total body three times a week, or lift more intensively each body part only once a week (still 3 sessions, 1- shoulders / legs: 2- back / biceps: 3 - triceps/ chest).

Any help is appreciated.
Thanks.

instigator

May 29, 12 12:58

Post #2 of 12 (1407 views)

Re: weight training [nad] [In reply to]	Quote \| Reply

My go-to for weight training is P90X so I usually do a more intense workouts aimed at 1-2 areas. No clue if it is more effective but Tony and crew motivates me to work way harder than I would on my own.

nad

May 29, 12 14:44

Post #3 of 12 (1392 views)

Re: weight training [instigator] [In reply to]	Quote \| Reply

Thanks. I'm lending my daughter those DVDs for the summer, but I think that's the way I'm leaning as well.

CaptainCanada

May 29, 12 14:49

Post #4 of 12 (1391 views)

Re: weight training [nad] [In reply to]	Quote \| Reply

Another vote for p90x. Shoot for lower weight and lots of reps. When he does an exercise for 45 seconds, pick a weight that you can do for the entire 45 seconds. I have very very good results with his program, although I prefer his cousin Tim's products ;)

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instigator

May 29, 12 14:51

Post #5 of 12 (1390 views)

Re: weight training [CaptainCanada] [In reply to]	Quote \| Reply

I wish there was a Like button here on ST as your comment needs to be liked. I only wish we could purchase his cousin Tim's products here in Chicago.

AWARE

May 30, 12 8:04

Post #6 of 12 (1343 views)

Re: weight training [nad] [In reply to]	Quote \| Reply

I learned that a key for me to get the training is that I have to get out of my own house. So the p90x was too easy for me to bail on since I always have stuff to do around my house. Would help if I had a better designated spot in the house to do the work, but that's just me. I've taken to going to the gym & doing some focused lifting 3x/wk....it takes me about 1/2 hr or 45min if I add in some core work. Maybe a little longer if I'm not alone and/or do something different.

I typically hit my triceps (forward standing extension), chest press, lat pull, calf raises, leg press, glutes, ham curls - three sets of 10-15, single arm/leg at a time. Core work is all done with body weight and the ball/bosu. My quads & biceps get worked with everything else & in my other workouts. I use the lifting to help work out imbalances primarily.
AW

nad

May 30, 12 10:17

Post #7 of 12 (1323 views)

Re: weight training [AWARE] [In reply to]	Quote \| Reply

Thanks. That helps. I think I would prefer to do the gym thing this summer as well.

AndyPants

May 30, 12 13:10

Post #8 of 12 (1299 views)

Re: weight training [instigator] [In reply to]	Quote \| Reply

X3 - I do the p90x exercises on my own (i.e.: not with the DVDs) and am only on day 8 (seriously!) but I already notice the difference in my running. My weakest spots are core, lower back, upper bod, so I tend to focus on those more - but the plyometrics is awesome!!!

AP
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"How bad could it be?" - SimpleS

lreichman

May 30, 12 14:13

Post #9 of 12 (1286 views)

Re: weight training [AndyPants] [In reply to]	Quote \| Reply

I am another p90x fan and do it with my teenaged boys. They are stronger, but I can beat them on abs. As they get busier with their own lives, I am starting to go to the gym and lift 2-3x a week, whole body each time. It was too easy to skip P90x when I was doing it alone. I am not a fan of weights, so this hard for me. (No problems running, swimming, biking, I just can't seem to commit to weight lifting.) I vote for doing the same whole body routine each visit for a few weeks until it gets to be a habit.

JenSw

May 30, 12 22:37

Post #10 of 12 (1248 views)

Re: weight training [nad] [In reply to]	Quote \| Reply

I signed up for 10 personal training sessions at my gym. We are going to work on weights and functional strength training. I'll be going 3x/week for weights and functional strength. I've come to the realization that I have to do it. I'm not naturally lean and I'll never get there without weights.

I have both P90 sets and will keep those for days I can't commit to the gym for whatever reason. It is a 15 minute walk from me though so I'm pretty lame if I don't go.
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Jen - @ultragrrl

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

AndyPants

May 31, 12 6:43

Post #11 of 12 (1215 views)

Re: weight training [lreichman] [In reply to]	Quote \| Reply

Funny you mention the "not being a fan..." I used to LOVE weights then the pendulum swung the other way when I started doing longer races... now it's going back again... :-)

Stick with it! and way to show the youn'uns!

AP
------------------------
"How bad could it be?" - SimpleS

nad

Jun 1, 12 8:29

Post #12 of 12 (1156 views)

Re: weight training [lreichman] [In reply to]	Quote \| Reply

No problems running, swimming, biking, I just can't seem to commit to weight lifting

x2