Running: Wonderful job with getting in your workouts for the previous three weeks. I'll do my best to address your questions.
1.Full body workouts 2x/week is just fine. Its enough stimulus.
a. Feeling bored? How about checking out new websites for alternative ways to work the muscle groups you are using. Sometimes a new routine, or some toys like a Bosu, Swissball, kettlebells, bands, and a few youtube videos will inspire some pretty cool workouts.
I find that the more time I spend preparing ahead for my workouts with regard to programming the happier I am once I'm in the gym.
b. Difficulty pushing yourself: Hmmm. Well, I use a workout log book. I list each exercise I'm going to do, and plan ahead how many sets and reps within the set for my goal. I set it a little higher some days...I do my best to hit those goals. If I don't I keep trying the next week until I can. (so long as it's reasonable) I've found that having a written record of past workouts are really important too. I've got them back almost five years...since I've changed gyms it's been helpful for me to glance back at my workouts from a year or two ago and measure just where I am with regard to strength and endurance. Keeps my head in the right place. There are days where I feel like I'm just not as strong...I look back in my book and realize I'm perfectly fine. If I have a week/month where I feel like things are too diffucult I review my past efforts and discover that a year or two ago I was doing a lot more and not complaining about it....it just a tool for organizing this information and keeping your head in the right place as well.
2. I can't swim. I sink. Can't help you there. Anyone else?
3.New Rules of Lifting for
someone like you? Absolutely I totally love this book and have broken the binding on mine it's been used so much. Check it out from the library if you are uncertain. There is just SO MUCH GOOD INFORMATION in there. In addition to the programming which is very reasonable I found myself smiling often the first time I read it because so much of it rang true to my own trial and error experiences. I kind of felt like saying "Thank goodness...people who get it and think it's okay from me to do what I do" Validated.
: Go look at the book.
4. Time limit for cardio...are you referring to how long the session should be before the rate of return declines or...are you referring to longer term like weeks, months etc.
Here's my thought on this overall. MIX.IT. UP.
If you do the same thing with the same effort every day your going to top out. The body strives to meet the demands that is placed upon it. That is, in the beginning, yes the cardio workouts are effective without any changes because your body is in the process in adaptation. But, after that adaptation has been reached...your body is thinking Great. I met the challenge and this is good enough.
This is why we do the HIIT intervals and explore other ways to do our cardio workouts such as swimming, running, skipping rope, spinning, hill work.
I do want to put in a plug for cardio endurance training though. Some may poo poo it. But my experience has been that its good for the mind as well as the heart. It has its place as a wonderful recovery from a tough workout the day before and just for getting your head real happy. So if your having a day where you thought you should be doing HIIT or working a little harder and you just don't have it in the tank be fine with where you are. Do the endurance cardio session and enjoy all the gifts that it also has to offer.
5. Crunches. Rhonda is right on track. I do them on occasion so don't anyone call me out on this if you see me at the gym with crunching with a swiss ball under my feet and a med ball over my head.
Mostly because once in a while I miss doing them. But for the most part my core training is done through resistance or stabilizing myself against a weight.
Ideas for workouts...
www.EXRX.net,
www.trainwithmeonline (this is a membership site now but really well organized with videos) Brian Devlin is a good one to follow too. This is a link to a video he has up on Youtube. There are many others you can find for ideas from him as well.
http://www.youtube.com/watch?v=NXD69lc1OTY
Now. Can anyone suggest how to keep the deer out of my hostas. I've watched them eating through my backyard the entire time I"ve been composing this. Grrrr.
