have been reading a lot about exercise/ weight training, and have come to the conclusion that i need to do some weight training. i have some fear because by nature i am muscle dense. i can weight 125, and be in a size 4. here is one of the reasons i am going to start weight training:
(from runner's magazine)
"Dramatic proof comes from a recent study at West Virginia University, where two groups of subjects were put on highly restricted diets. One group followed a strength-training program, while the other did aerobic exercise.
after 12 weeks, both groups had lost a similar amount of weight, but the aerobic exercisers lost some muscle in the bargain. Consequently their resting metabolic rates also declined. in contrast, the strength-trained subjects lost no muscle, and were able to maintain their resting metabolic rate throughout the study period."
i think it's worth a try. so i will start today.
questions to anyone who knows:
what's the best way NOT to bulk up. my muscles are large under the layer of fat, i don't want to get any bigger in arms or thighs.?
do i alternate days of running/strength training?
what amount of time am i to train?
i'm sure there will be more, but for now, i am off to the work out room.
thanks
brenda

alright.... i did it. now i don't feel as "muscle bound" as i thought i was. here goes....
shoulder press sets: 3
reps: 20
weight: 10 lbs

leg extensions sets: 3
reps: 20
weight: 20 lbs


chest press sets: 3
reps: 20
weight: 10 lbs


leg curl sets: 3
reps: 20
weight: 10 lbs


dumbbell curl sets: 3
(free weights) reps: 20
weight: 10 lbs

tricep pull sets: 3
reps: 20
weight: 20 lbs

calf lift sets: 3
reps: 20
weight: 100 lbs


arm curl sets: 3
reps: 10
weight: 10 lbs


ab crunches sets: 3
reps: 8

ab crunches sets: 3
(legs up) reps: 8
i feel really good tonight, i figured it was better to start small and increase instead of over doing it the first day.
anyone know how often i should strength train/ run? everyday or what?
thanks
brenda

still not sure how and when, but i had the time today, so this is what i did.
4 mile on the treadmill.(45 min) includes warm up and cool down
sets reps weight
shoulder press 3 20 10
leg extension 3 20 20
chest press 3 20 10
leg curl 3 20 10
dumbell curl 2 10 10
tricep pull down 3 20 20
calf lift 3 20 90
arm curl 2 10 10
abs(crunches) 3 10
abs (crunches, legs up) 3 10

feeling great.
brenda

Hey there Brenda, good to see you keeping one of these I'm sure Dan or Fern will be along shortly with some of the information you're looking for, until then I'll suggest that you take two days off between working each muscle group. Your muscles need 48 hours to recover after a workout; it's best to work one area then the next day forcus on a different one. It's also a good idea to eat some protein within 45 minutes of working out (afteward). A protein shake or a hard boiled egg.

Cheers,
Nat

hey nat - thanks for the information starting a strength training program had a lot to do with YOUR example and your advise. thanks!
i really don't know what to do. some articles say 24 hours, some say48, and then you hear of people working it everyday. if i'm waiting a day between then should i be doing more when i'm working that group? and i can't really do that many crunches (thought i could ) so it would be like a 45 second work out. plus, where does running fit in to all of this?
i really am grateful for your input, and i seem to express this by more questions, go figure!
brenda

I'm just embarking on a strength/fitness program too.. .. so I've been doing some searches through the Exercise & CKD forum. Our very own Trainderdan has posted some great info about getting started, and also his recommendations for resting muscle groups between workouts, alternating cardio & weights, etc

• Strength Training Tips article
  
• post by Trainerdan explaining the need for 48 - 72 hrs between exercising muscle groups in order for complete recovery, and to prevent injury.
  
• Workout Schedule suggestions for setting up a personal program

Maybe there's something helpful for you, I know I'm finding them useful for getting me started on the right foot (or left foot, whatever )

Keep up the great start!

Doreen

Take a look at those links Doreen provided, they're great. Also, check out Fern's post about A.M. Cardio on an empty stomach for info on when to do that running. Obviously the morning on an empty stomach is best but if you cant right after working the muscles is good too (as you've depleted glycogen stores).

I've found that by limiting my workouts to every 3 days I can focus much more on what I'm doing when I do do it. With crunches as with all exercises form is more important than quantity. I was going my crunches way too fast and not feeling it, by focusing on the muscles, tightening them and then doing the exercise I found a huge difference. Rest between sets for as much as 2 minutes. I typically do my set of crunches, rest then do a set of reverse crunches, then rest, then do a second set of crunches. It will take longer than 45 seconds this way and you will definitely feel it

HTH
Nat

i hope ya'll know how much you are appreciated and respected. i could not be doing this woe if i didn't have ya'll.
i read (& printed) the links you gave me.
i'm taking the day off to make a work out schedule. think i might look into a kickboxing class?!
brenda

I took one of these a few years ago and loved it although I tried a Tae-Bo tape and did not like it! go figure!!! The class was fun though and quite a workout!
Do and Nat provided you with all GREAT info. Just wanted to jump in so you didn't think I was ignoring your journal.... I haven't been on the computer much lately! Just wanted to stress to give your muscles at least 48 hrs of rest before working them again! If you feel comfy lifting all muscles in one day, be sure to take the full 48 hrs or you could maybe think of splitting into muscle groups: one day chest and back, one day arms and shoulders, one day legs. Experiment and see what works for you!

Best of luck--you're doing GREAT so far!!!
Linda

today, i did not wake up early as planned, but i got S & J to school, came home, put a movie in for M (marykate & ashley) and did 40 min. on the treadmill. i am going to try to do weights tonight or this evening when the girls go to their dad's for the night. i think i'm going to do it all since time is such a big issue.
p.s. - i keep gaining, but i look better. i'm going to ditch the scale, i hate that stupid thing.

fern - thanks for looking. kickboxing really appeals to me because i think there is a self defense/ confidence thing going on there. the only problem is cost right now. i'm going to research more.
question why the 48 hr. wait? everyone keeps saying rest, but not qualifying the statement. just curious.
thanks again. i need all the support i can get.
bren

so, i rollerbladed for about 45 min. took the really long way to pick up J. oh, yea this was pushing the stroller, too.
walked 1 1/2 miles to pick up S.
did full weights, too. as follows:
shoulder press:...sets: 2 reps: 20 weight: 10
............................sets: 1 reps: 15 weight: 20
leg extension: sets: 2 reps: 20 weight: 20
.............................sets: 1 reps: 15 weight: 30
chest press:......... " 2 " 20 " : 10
.......................................1 .............20............20
leg curl............................2..............20............10
........................................1.............15............20
dumbell curl.....................3...............10...........10
tricep pull........................2..............20.............20
.........................................1..............15...........30
calf lift.............................3..............20..........100
arm lift (dumbells) 3 20 10
lat pull down ..................3.............20.............30
abs(crunches).................3.............10.............
feeling tired today, a bit of an upset stomach, so maybe i'll rest today.
brenda

Voila



Thanks for asking, Brenda, I found some great links with this one

Nat

WOW Nat -
that is EXACTLY what i needed to hear. i think my inpatients is being tested, but that's not a bad thing. once again, i must add....you rock
a million thank you's.
bren

Hey Brenda,

You kinda rock yerself .. I just love your new signature quotation --- "do one thing every day that scares you."
- anonymous

Thanks for inspiring me today

Doreen

This reminds me of that "Wear Sunscreen" song/poem (which I do of course)

We all rock, dammit!

Nat