Before we head into the viewer mail I wanted to do a shout out of sorts.
A Can we get an AMEN?! holla of love to a magazine which doesnt waste precious pages on the proper make-up to wear to the gym or how to make yer arse look best whilst using the elliptical just in case your future spouse is on the treadmill directly behind you.
Experience Life is a magazine which belongs on all of our reading lists because they are what they purport to be (as do their editors’ blogs. I know edutainment is an overused no-no term, but it applies here, People. Check them out.) :
Your road map toward real and lasting self-improvement.
It’s all about that second to last word.
We can easily starveoverexercisejuicefastDEPRIVEOURSELVES into a temporary fix. It’s time to find a plan, err, road map for the long haul.
Enough evangelizing (can you tell Ive read one too many puff pieces on Sports Bras That Will Make You Look Two Cup Sizes Larger!!).
As a special Hump Day freebie Im gonna draw a winner from the comments for a year subscription to Experience Life Mag—–because that’s just how the MizFit rolls.
(we now return you to your previously scheduled Viewer Mail)
You did a video with the BOSU ball where you fell off (thanks for that it made me feel way better about my own lack of balance).
That made me start wondering how I know if I have bad balance for my age? or if Im fine?
hope that makes sense.
First, Im so glad that I could make you feel better about yourself as the MizFit lives to serve.
(Oh that I could pretend that I fell off ONLY to make people feel less badly about their possible lack of balance. Sadly that’s my current state. I *am* working to change it—-but that’s a Renaissance Man Hath Proclaimed Himself My BOSU-trainer post for a different day)
There is, in fact, a simple test you can do to see where you fall within the norms of balance for your age.
It’s easy, fast, and a diagnostic test which Ive thus far avoided taking.
Stand next to a piece of furniture upon which you can steady yourself should you need to.
Fold your arms across your chest, raise one leg and bend it at the knee approximately forty five degrees.
Check the second hand on your watch and close your eyes.
How long can you hold this position without uncrossing your arms, tilting sideways, moving your standing leg or touching the bent leg to the floor?
Repeat this test on your other side and compare your results with the norms:
*twenty-forty nine years: 24-28 seconds
*fifty-fifty nine years: 21 seconds
*sixty-sixty nine years: 10 seconds
*seventy – seventy nine years: 4 seconds
*eighty plus years: typically cannot complete test.
How did you do?
In all seriousness, there’s a reason Ive skipped taking the test:
I know that I need to improve regardless of where I fall (pun intended) and there’s nothing like that last line to encourage me to try and be the 80 year old who can finish the test.
If you take the test at home—-hit me up in the comments and let me know how you did!
My question is on your opinion of my weight training. I am in the routine of around 3 days a week and had my weights setup where I would do back and biceps one day, chest and triceps the next and legs and shoulders on the third day. I do abs every time I workout. I normally do three sets (12, 10, 8) and on the last set I am really pushing it to get the 8th done. I generally do 2 exercises per body part. Does this sound right or should I be incorporating more into my workout? Thank you so much for the advice!
First, let me note that there was an initial sentence here which—while the emailer didnt use these terms—asked about HIT cardio versus longer cardio. That’s coming in a different viewer mail post.
OK, this is both an easy and a difficult question to answer (please to take a moment and refer to the disclaimer at top of site). It is, indeed, a good rule of thumb to begin your weight training routine by working your ENTIRE BODY twice a week, your entire body three times a week and then, as the emailer has, further break down your routine into focusing on specific body parts more intensely.
Here is where the gray area comes into play (what are your goals? physical limitations? time constraints?).
I normally do three sets (12, 10, 8) and on the last set I am really pushing it to get the 8th done. I generally do 2 exercises per body part.
Not knowing any of your background the 12, 10, 8 repetitions and finding the last few DIFFICULT is precisely where you want to be. Too often we (the royal) get stuck in the three sets of 15 repetitions (where the last set of 15 reps is as easy as the initial) either out of laziness or misplaced fear of developing bulky muscles (MizFit WISHES this myth were a reality)——so kudos to you for pushing yourself!
The 2 exercises per body part? GREAT and if you wanted you mightcould do more.
Are you exhausted after your workout? In a rush to get home/to work & an extra exercise might actually make you not lift at all? SKIP IT.
Have the time/energy/motivation? I say go ahead and add one in!
3 exercises per body part with the routine you’re doing would be perfectly fine and, as always, LISTEN TO YOUR BODY.
Feeling many or all of the below?
- Washed-out feeling, tired, drained, lack of energy
- Mild leg soreness, general aches and pains
- Pain in muscles and joints
- Sudden drop in performance
- Decrease in training capacity / intensity
- Moodiness and irritability
- Loss of enthusiasm for the your workout
- Decreased appetite
you may be overtraining so cut back for a few weeks and see how you feel.
As far as the ab work: three times a week is not overtraining at all (& my abpinions are an entire post in and of themselves)
Got better ideas, MizFits?? Lay em on us in the comments.