Spacing the Muscle workout...

I

ijt

0
So everyday after I run, usually 5-6 days a week I get down and do 200 crunches ~20 reverse cruches and 65 pushups.

Someone told me to space these excerscises out to about 3-4 days a week instead of the amount I do.

Is this true? My muscles never really hurt after I do the workout...like the next day or anything.
 
ijt said:
My muscles never really hurt after I do the workout...like the next day or anything.
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Then I say keep doing it. I space my workouts according to when I heal. If you're 100% by the next day then I say go for it, maybe you have really good endurance so your muscles aren't fatiguing (sp?), or you heal quickly, either way keep it up!
 
ijt, run as often as you like. There is no need, however to do all of that ab work each of those days. If you want to strengthen the abs, this number of repetitions isnt going to do it. You need to add some resistance and you'll want the day off in between to let the muscles get stronger. Why not do the abs exercises after a run, and if the next run is on a consecutive day, do the push ups and add some pullups as well (run by a playground). This will give the muscles a chance to recoup, and add some back and bicep work as well, which could save your shoulders and your posture (as opposed to doing just push ups).
Hope this helps.
Wes Norris, CSCS
 
yea those are both helpful thanks.

Should I do crunches holding extra weight, like hold 2 20lb weigths or something?

Also Ive heard that if all you do it the chest area, your shoulders will look funny. Like sticking straight out. How do I do back exerscises to stop that from happening?
 
Yes, for as many "pushing" exercises you do, you should do just as many "pulls". If you dont, you run the risk of shoulder injuries and poor posture. Try a bent over row or one arm row. Also, stretch the chest area. Stand in a door frame, bend your arms and put each forearm on opposite door frames. Lean your chest forward to feel a gentle stretch in the chest and front of the shoulders. You should not feel it in your back. If you do, youre arching your back. Dont!
 
a one arm row is: kneel on one knee on a bench or stability ball. Put same side hand on bench/ball for support. With a dumbbell in opposite hand, (you are facing the floor, supported on knee and hand), let arm hang straight down. Pull elbow up so that weight comes towards your chest (like you were starting a lawn mower). Lower back down. That's one rep. Keep your head up and your back straight.

Bent over row is similar, but you are standing, with knees slightly bent. Bent so chest faces floor; head up, back flat. Same motion as one arm row, except you can add a second dumbbell or bar.
Wes
 
ok i know what you are talking about, so is that all i would have to do or is there something else i have to do?

also are there any other excerscises to work the same area as i only have an excerscise ball that is very hard to balance on.

if not, then how many pounds to you suggest the weight be?
 
refer to my article in the "articles" section of this site to read that you can find things around the house to use instead of weights!
Use a weight that makes you have to "work" to get to 8-12 reps. Try the same amount of sets as you do for any pushing exercises.
 
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