Hello Hello!
How was your Wednesday? I just got back from getting a hair cut, a walk with Jen and Jager Jane, and dinner. It has been a good day 
. I love when the weather gets warm and people are out and about!
My workout today was with the TRX. I did their Metabolic Blast workout. It was a great workout! I was dripping with sweat! Here’s how it went. I did each exercise for 30 seconds. I went through this cycle 3 times:
- TRX Atomic PushUps
- TRX Suspended Side Planks (30 seconds each side)
- TRX Sprinter’s Start with Hop
- TRX Chest Press
- TRX Single-Leg Squat with Hop
- TRX Kneeling Roll Out
- TRX T+Y Deltoid Fly
- TRX Row
- TRX Hamstring Curl
- 1 min Cardio Sprint on Elliptical
Now it’s time for Runner’s World weight loss myth #4!
4) Myth: Lift Less Weight With More Reps To Get Toned. Many women and runners skip lifting heaving weights or lifting weights at all. Instead, many will lift lighter weights with lots of reps.
Truth: To get toned, you need larger muscles and less fat. A USATF running coach and trainer states that in order to do that you need to challenge your muscles! A recent study shows that lifting 85% of your max ability for 8 reps burns about 2x as many calories in the 2 hrs after the workout compared to lifting 15 reps at 45% max.
Are you worried you’ll get bulky? No fears…to look more like a body builder you would have to eat a higher calorie diet and lift heavier weights long term. Again….calories in vs. calories out…..seems like there is a running (no pun) theme here.
Lifting lighter weights does have it’s place. Lifting lighter weights helps with muscle endurance. A quality program should include periods of low reps and periods of higher reps. USATF running coach suggests doing higher reps and lower weights for about 4 weeks….then switch it up to lifting heavier weights and lower reps. Switching it up will also keep you challenging your muscles! Even when you do lift lighter weights, you should still challenge your muscles. Make sure that those last couple reps are difficult to complete but still with good form.
I can go on and on about the benefits of weight training…..
Do you include weight training in your program? Do you lift heavy or light….or mix things up?
Time to shut it down for the night Good night everyone!
Christy
I have seen the best results with my running, biking, AND swimming when I incorporate weight training. I have gotten into doing bodypump once a week and love it! I feel that with weight training I my recovery from endurance workouts is quicker!
BTW, I teach special education at the elementary level – in a 1-5 grade school. We have 4 special education teachers and since we are set up using the block system (45 minute blocks) we all have taken a grade level, with one taking the two grades with least number of special ed. students. I work with 5th grade….and worked with them as 4th graders last year. It will be sad to see them go. And I don’t think I am ready to jump down to 1st grade! That will be quite an adjustment!
Great myth, I do a Bowflex routine 3-4 times a week. I think weight training is very important, I like having toned arms and less jiggle
HAHA…..less jiggle is great
I have a Bowflex too!
Ooo I loved this information. I’m always trying to incorporate more strength training into my life, but I’m pretty bad about keeping up with it!
I do weight training sessions twice a week. I like to switch it up. I’ll do 12 reps easy, 10 hard, 12 easy in each set. Other times, I’ll do 3 sets of 10 hard ones. It really depends on how I feel each day!
No I do not lift. I used to life alot when I lived in snow country and had to do the gym in the winter. Now I do not. I know how good it is for you. I used to lift heavy and loved it. Any suggestions for a non gym member?
Hey there! I’ll be posting about some home workouts or body weight workouts. I think I might have some home works in my Get Moving tab.
Oh goodness I’m so bad about strength training. I do, however usually do yoga about twice a week which actually does really work your muscles. I just don’t have the time to make it to the gym to life when I’ve already been running outside for an hour or two everyday. Ugh.
Great job with those long runs!
I’m not worried I’ll get bulky…I just like lifting lighter weights! i usually use 6 lbs
xo
Jocelyn
I just recently got back into the weights, but for a couple of weeks I was doing med weight with high reps. I can’t believe high weights/low reps burns so much more calories. That’s alot!
Hi there! Just catching up on everyone’s blog posts.
Great post. I think that is why a lot of women don’t lift, they don’t want to bulk up.
I do a lot of work w/ the stability and bosu ball, which are both great for building up your core.
I still want one of those TRX suspension trainers though!
I love the Bosu and Stability ball! I would love to get my own Bosu and incorporate that with my TRX.
I’m guilty of NOT doing strength training. But I did get the 5lb and 10lb dumbells out just last night and did some.
Many years ago I did weights regularly and know that I need to do more of it. I don’t have a gym membership and would love to know of a good routine I could do with dumbells!!
There are plenty of ways to get a great workout at home! I’ll be posting about that soon
I think I might have some home workouts in my Get Moving tab.
So envious of your TRX workout! I still haven’t found anywhere that offers TRX. I’m big on body weight exercises. Does that count as heavy weights? LOL
LOL….I love body weight exercises too! I love doing plyometric workouts….usually kicks my butt!