[BFL] Hitting your 10's

[Misty]

I've read the Body For Life book, but I don't understand how you know you've reached your 10's. I usually base it on when I know I can't do anymore, whether it be during cardio or weight lifting, is that right?

[Kristine]

Yes, that's it. I don't worry about it, though: I go to a 9 or 9.5 and that's good enough for me. ;) The problem I have with hitting a 10 on cardio is that I simply can't do it without killing muscles that are already sore from the previous day's 10s.

[Natrushka]

"Hitting your 10" or going to positive failure when resistance training means that you could not perform another rep with the weight you are using with proper form. The 'proper form' part is important. When you 'cheat' the possibility of injury becomes greater, especially if you're new to resistance work. It is better to go slowly through your actual exercise, maintaining proper form than it is to lift heavier weights than you are comfortable with. Injury to muscles isn't your only worry - injury to the connective tissue is more likely and it is more painful.

"Hitting your 10" when doing cardio means you're at your maximum. This doesn't mean feel like you're going to puke, however. If you're using a treadmill or some exercise machine that offers resistance it is better to increase speed than to increase resistance - the aim of cardio is cardiovascular, you don't want to be working muscles you tore up the day before.

HTH
Nat

[Kristine]

Thanks, Nat: I've found some music that goes at a faster tempo, so I think I've got my routine down pat now. :)

Cheers!