Get in one more 3-4 mile walk or hike this week. Continue your cardio 3-5 times a week. Now we are going to add some strength training in. Pioneer trek uses all of your muscles – arms, back & core strength to push and pull the handcarts and legs for all of the hiking and walking. This is the time to start adding strength training to your workouts. It is best if you can do strength training 2-3 days per week. One rule for strength training is the 7/11 rule. Choose a weight where you can do at least 7 repetitions, but it isn’t easy for you to do more than 11 (3 sets of 10 reps). If you don’t have weights try sit-ups or crunches, dips, push-ups, pull-ups, leg raises and lunges.
If you want to get some weights, plan on spending about $1 per pound of weights. Purchasing weights is never a bad investment for your health.
If you have not worked out with weights before, be prepared to be sore for a few days BUT DON’T LET THAT DETER YOU FROM CONTINUING. Sore is a GOOD thing when you are doing strength training. It means that your muscles are growing and working.
One other rule of thumb with strength training. You must always allow time for recovery. Usually about 24 hours. So if you work your upper body really hard on Monday, then don’t do that again until Wednesday. Your muscles need that time to recover, heal and get stronger.
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