Back On Track Together
Move To Lose - Week 2 - How many? And Breath...
Hey BOTTs, 
Ok, we know session, sets and reps, now how much of what? When starting your workouts it's a good idea to start with one set and after a couple of weeks you can go to two sets. After a month or two then go to 3 sets or more. You will find you know best as to when to increase your sets.
To determine how many reps the last one or two should be hard to do and you may even not be able to do the last one. This is what we call "failure" and that is a good thing. So if you find you can do 5 reps and not break a sweat you need to increase that number until you are groaning and straining to do that last one. Yes, ladies I said groan 
Another important point is the amount of time you take to rest between sets. When starting out you will find your breathing has increased after a set, take 30 to 90 secs for your breathing to slow down and go back to normal. Once you progress you will find if you decrease that amount of time between sets you get an awesome cardio workout as well as weight training. This is something my son taught me. If I am short on time and don't have an hour for weight training and another hour for cardio we set up 5 different exercises for the body part we are working, for example arms. I do one set for one exercise, then without stopping move to the second one and then third and so on... When I am done doing a set for all 5, I am huffing and puffing.... This is a great way to combine cardio and weight training. But for now, take that time and rest between sets
Next we need to talk about the importance of Breathing... This was one of the hardest things for me to learn. To this day I still don't get it right all the time, but trust me when I tell you all the experts are right. When you breath right it gives you added power and energy to push through and get that extra rep or two when you think you have no more to give.
Have you ever been working out and felt dizzy or light headed? One of the reasons is you may not be taking in enough oxygen while working out. So how do you do it? Most of the time you inhale quickly during the easiest part of an exercise and exhale just as the hardest part is finished. Think about this while doing your reps and again I know it seems like a lot but so very important.
So BOTTs, Did You Move To Lose and or Maintain Today? I am doing my boxing class tonight if I get all my yard work done on my "To Do" list. I am so behind, I wanted to plant last night and it started raining just as I got the garage door up. Grrrrr
Come on in and be accountable for your Movin Today
Take care,
Kathy
Ok, we know session, sets and reps, now how much of what? When starting your workouts it's a good idea to start with one set and after a couple of weeks you can go to two sets. After a month or two then go to 3 sets or more. You will find you know best as to when to increase your sets.
To determine how many reps the last one or two should be hard to do and you may even not be able to do the last one. This is what we call "failure" and that is a good thing. So if you find you can do 5 reps and not break a sweat you need to increase that number until you are groaning and straining to do that last one. Yes, ladies I said groan Another important point is the amount of time you take to rest between sets. When starting out you will find your breathing has increased after a set, take 30 to 90 secs for your breathing to slow down and go back to normal. Once you progress you will find if you decrease that amount of time between sets you get an awesome cardio workout as well as weight training. This is something my son taught me. If I am short on time and don't have an hour for weight training and another hour for cardio we set up 5 different exercises for the body part we are working, for example arms. I do one set for one exercise, then without stopping move to the second one and then third and so on... When I am done doing a set for all 5, I am huffing and puffing.... This is a great way to combine cardio and weight training. But for now, take that time and rest between sets
Next we need to talk about the importance of Breathing... This was one of the hardest things for me to learn. To this day I still don't get it right all the time, but trust me when I tell you all the experts are right. When you breath right it gives you added power and energy to push through and get that extra rep or two when you think you have no more to give.
Have you ever been working out and felt dizzy or light headed? One of the reasons is you may not be taking in enough oxygen while working out. So how do you do it? Most of the time you inhale quickly during the easiest part of an exercise and exhale just as the hardest part is finished. Think about this while doing your reps and again I know it seems like a lot but so very important.
So BOTTs, Did You Move To Lose and or Maintain Today? I am doing my boxing class tonight if I get all my yard work done on my "To Do" list. I am so behind, I wanted to plant last night and it started raining just as I got the garage door up. Grrrrr
Come on in and be accountable for your Movin Today
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
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Cathy W.
Group Leader
Kathy S.
Moderator