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FROM START TO FITNESS Give Body Time to Recover Q: My workout partner designed a program that has us doing total body strength training every workout. We work out five days a week for about an hour each, splitting the time between cardiovascular exercise and strength training. Since we began this program, although I have seen some results, I have not stopped being sore. Is it normal for me to stay sore, or should we change our workouts? A: Designing a workout that will show results while keeping you safe in the long run can be challenging. The first point to remember is that "more is not always better." The desire to see results can motivate us to try to do as much exercise as possible in hopes that we can speed up the time it takes for us to reach our goals. Remaining sore after each workout is a sign that your workout needs more recovery time and modification. It is great that you and your workout partner have made the time to exercise five days a week, and that you are seeing results. I would encourage you to continue to make that time available; however, I would suggest using that time in a different manner. Your body needs time to recover between workouts. Remaining sore day after day could limit your body's ability to work as effectively and efficiently during the next workout - actually keeping you from reaching your goals over time. Try completing your totalbody strength-training workout three days a week, along with cardiovascular exercise for 30 minutes within that hour. Be sure to design your strengthtraining workouts appropriately so the weight is not too heavy. Remember, the weight you choose to lift should be able to be completed with proper technique. Having to lose your technique would suggest the weight is too heavy. I would recommend using the other two days of the week that you work out for cardiovascular and flexibility training. Try cross training, where you use more than one form of cardiovascular exercise such as walking/ jogging, cycling, roller blading, etc. Also consider interval training, which involves alternating between easier to harder intensities throughout your cardiovascular workout. Again, being cautious not to raise your heart rate so high that you do not see a considerable amount of recovery one minute after the exercise is complete. Always consult a physician before beginning an exercise program. Andrea Renee Wyatt, M.S.S., C.S.C.S., is a certified personal trainer with an extensive background in strength and conditioning as well as therapeutic recreation. If you have a fitness or training question, email Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL32853-6475.
(c) 2007 King Features Synd., Inc.
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