Hi Ray! How are you? I’m good (well, actually I have a cold, but, that’s another story).
I have a fitness related question for you. I hope you don’t mind. I’ll tell you a bit about what we’re doing since you might need to know that.
Mike and I are starting our 5th week at the gym. We have a trainer (at the gym) who set us up with a program. Our goals are basically to get fit, lose weight and what the trainer called ‘body sculpting’. So, we do a combination of ab exercises, weights (machines) and cardio. We did a specific group of machines for the first 3 weeks that cover the total body…. legs, back, shoulders, triceps, biceps, etc. as well as a 30 min. run. We were amazed how we felt a ‘boost’ after doing the weights and could easily do our cardio because of it. After 3 weeks we met with the trainer and he changed our program so we wouldn’t get bored and so our bodies wouldn’t adapt. We’re doing the same body parts, but with different weight machines. They’re definitely more of a challenge. Oh, and as always, we do 3 sets, one of 20, one of 15 and one of 10 with slightly increasing weights. With the new program we find we’re fighting more to push through a 30 minute run, which is fine.
My question is, how often should we be doing this? I asked the trainer and he said 5 days a week was fine. However, we find after 3 days straight that we’re feeling quite tired and our muscles are sore. So, should we push through the soreness, or give our muscles rest? We just don’t know which is better? We know the difference between just sore muscles and actual injuries.
Also, do you know is it better to try to continue to workout if you’re sick?
We have seen some results so far. We weigh and measure ourselves every week. Last week I was down about 3 pounds and 4 inches. Mike was down about the same.
I know you’re busy, but I’d really appreciate any input on this. Our trainer isn’t always around when we’re there for our regular workout.
Thanks so much!
Nancy
From Ray:
O my gosh, your trainer is on crack.
You should never train the same muscles with resistance training day after day without rest days. Look it up anywhere and you will find reference to that fact.
If you are training full body workouts, then it should be done on alternate days. Your muscular system as well as your nervous system needs a break or your will over train. Guess what overtraining does, it burns out your immune system and you get sick.
Your runs are harder now because you’re getting close to burnout. For a well structured workout that will not get you over trained and sick, take a look at Fat To Fit (below).
If you are really sore, that means you are not recovered. Slight soreness can usually be worked out by doing a 5-10 bike warm-up, if not, then you are really sore and need a break.
As for training when you are sick, I always say rest. Sometimes a light sniffle or cough can be trained through but any thing more serious and you should stay home.
First, a hard training sessions could be the chink in your armor that the virus is looking for. Training can temporarily make your body a little weak in its defenses. Second, you wouldn’t want to make everyone else sick. With all the puffing and heavy breathing, it doesn’t take long to fill up the gym with bad germs!
Ray Burton
President Buildingbodies Inc
http://www.buildingbodies.ca