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How often shud I do core excercises.
Hi all, I’ve started doin core excercises but only managin 10-15mins a day, is this enough and how often shud I do them, every day or every second day? I dnt have time to do them in the Mornin only on the evening wen kids in bed. Should I try and do 10-15mins twice a day instead of once? Was gna do thm again 2nyy but my core muscles are a little achy after yesterday’s? xx
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4 Replies
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My Personal Fitness instructor was very strict about only working out every other day and recommened that we alternate cardio and strength training days. It wouldn't even count towards our grade if we worked out two days in a row. You can see from that how important rest is! On this site, from what I have read, the consensus seems to be that you need at least one rest day a week and should alternate cardio and strength days.
What I do is aim for strength training on Monday, Wednesday, and Friday since I do stretching on Tues/Thurs with the Flexines and prep by doing cardio (details: flexines.blogspot.com) in Veena chat. Then I have more flexibility on the weekends so I can do one day of rest and either one or two workout days (cardio or strength). Usually I go with two rest days especially when I overdue anything and can feel it.
Nothing is really set in stone except for making sure you rest. Resting is very important to rebuilding muscle fibers torn by strength training, cardio, and flexy training and rebuilding these fibers is what gives you your progress while the workout breaks them down for you. I can't say for sure if that's enough but since you are getting achy it sounds like it is pushing your body enough, I would say keep at it–better to be consistent with short work outs done with good form than to try to overdo it or have bad form. The rule of thumb is to increase intensity by 15% after not less than 2 weeks from what I learned in class.
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Thanks very much for the advice Huni. The 10-15mins is obviously doin something as u say since next day my tummy is achy lol. Do must b doin something right thn, lol. Gna try fit 15mins in, in th Mornin aswel. I usually do splits training on the other days so it lyk – splits training. Thn core excercises next day, thn splits day after an so on. So prob continue with what I’m doin. But thank again for ur input. 🙂 xxx
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adAstra: is jogging considered cardio? do you think that would that be a good thing to do on off-pole days?
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@ katana – Jogging is considered cardio. I think it's good on off pole days, if you're using a machine I wouldn't do it with much of an incline cause that would work muscle groups. I wouldn't even go hard on the jogging unless your aiming to loose weight, try more of a light jog. If you're jogging for cardiovascular enurance/to stay active on off days I think a 20 min light jog/brisk walk is good. Me personally on off days I jog for 10 minutes to get my body extra warm and do split training… Another good thing on off days is some yoga.
@ pole gal – What you're doing is perfect. I work out full body everyother day (sometimes every 2 days depending on if a specific muscle is still in too achy then I'll wait). I NEVER have ache in my core though 🙁 …I think I'll start doing what you're doing and going str8 core work for 15 min.
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