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Hey guys,
So I had a question for TL that I haven't been able to find the answer too very efficiently.
I will be going back home for Winter Break this Saturday and I will be home for 3 weeks. In those 3 weeks, I wanted to work out and do yoga.
The schedule I had in mind was:
Monday/Friday
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9:30-10:30 Yoga
10:45-??? Weight Lifting
Tuesday/Wednesday
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9:15-10:15 Yoga
10:30-??? Weight Lifting
Thursday
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8:30-9:30 Yoga
9:45-??? Weight Lifting
I was just wondering some questions:
-Is it good/effective/beneficial/harmful to do yoga and weight lifting in the same day?
-Is it good/effective/beneficial/harmful to do yoga BEFORE weight lifting? Should it be done afterwards for more optimal results?
I want to gain muscle by working out and then I want to do Yoga to gain some muscle flexibility, get some cardio in, and get a good stretch in.
Thanks for the help!
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OR! you can play starcraft huh? but starcraft aside I THINK that yoga should be done afterwards for optimal relaxation. but are you gonna do weight lifting every single week day? might wanna do it like 4 times a week total and not 5 in a row :/ but I'm no expert and as long as you don't train the same parts of the body 2 days in a row you could be fine
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Rest days are very important. This is one of those occasions when less is more. If your lifting hard, 3 times a week is a good base, with days off in between. If it's only 3 weeks of working out, just try to eat clean and get some decent sleep. I wont get into too much detail. Your so new to working out and yoga stretching that whatever you do will lead to drastic improvements immediately. Have fun with it and hopefully you'll build it into a lifestyle habit.
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lift 3-4 times a week (every other day), run every day (starting out with short distances). stretch before you do your exercises but i dont think the yoga thing is entirely worth it if you're just looking to get in shape.
oh and eat well.
doesn't get more straightforward than that.
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I'd separate them by days. Maybe it's just cause I did the P90X version, but yogas some intense shit. It'll build strength, endurance, and flexibility. If this is the first time you're trying yoga, be prepared to sweat out the majority of your water mass.
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I heard stretching helps you recover because it increases blood flow to the muscles. But I have no sources nor evidence, so take that advice with a grain of salt and look into it before you decide.
If that were the case, then yoga after working out (maybe even the day after) would seem to make more sense.
I met a bodybuilder and he told me eating is by far the most important thing if you want to gain weight. You need to eat large amounts of calories (back when I worked out I was trying for 2500 / day of good calories), and drink LOTS of water - never piss yellow.
Anyways good luck bud
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Resistance training every day is counterproductive, particularly if you are working the same muscle groups. Try resistance training every other day, and switching target areas (Chest&Back, Arms, Legs) each time over the week lets your muscles actually recover. If you are pushing them hard during workouts (which you should be) they need the time to recover. On the in between days hard cardio (running, circuit training, etc) of some sort is really good.
Yoga and stretching are very important. It helps your muscles recover, reduces chance of injury, and keeps you more mobile and less sore. If you are doing some more physically intense yoga (say, the Ashtanga primary series which is a rough 2 hours) that may be your workout for the day.
As for whether yoga is better before or after, I'm not sure I'd do it either place directly next to the workout, but I do the fairly intense yoga and so it ends up being one of my "cardio" days workouts.
That being said it's extremely important to warm up and cool down, easing into the workout and then easing out of it. Failure to warm up adequately means pulled muscles, which can waste a lot of time (some painful personal experiences on this one). If you are using yoga as a warmup and/or cool down, perhaps starting and ending with a half hour of it.
Also, I have to say, despite the cheezy infomercials, P90X was a really great intro into regular workout/exercise for me. (No, I have no relationship to them, other than happily using the videos)
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ok,
NO DO NOT LIFT THAT QUICKLY AFTER YOGA.
Yoga done properly is as much of an anaerobic strength builder as pushing lead around, and will completely sap your strength for 60-90 minutes after yoga workout. Yoga is weightlifting, where the weight is you.
I've been doing Yoga for the last 5 years, and before that, and a 7-8 year hiatus from any disciplined workout regiment, I was all about the weights. I find Yoga a much better workout than weights, combine with biking and Kenpo and Jiujitsu, and I have a nicely rounded regiment. (throw in meditation if you're really serious about lifestyle improvements)
But do not combine weights and yoga. You can, on lifting days, before you go to bed, do 20-30 mins of Yoga to stretch out and accelerate the muscle recovery from a weightlifting workout. But aside from light stretching before lifting, don't go into a deep yoga session.
And if you're taking up Yoga, take a couple classes so you don't hurt yourself and you get your form down. Same with weight lifting.
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On December 09 2010 12:56 rally_point wrote:
I heard stretching helps you recover because it increases blood flow to the muscles. But I have no sources nor evidence, so take that advice with a grain of salt and look into it before you decide.
There is plenty of medical evidence that indicates shorter recovery times from workouts, as well as a large decrease in injuries when Yoga is a regular part of your workout. It also help with reducing injury recovery time.
There are additional benefits as well, mostly cognitive. If you can stomach it, roll out of bed and hit the mat for 30-45 in the morning and you will feel the improvement through the entire day.
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are you taking an actual yoga class or are you just doing stretching? my workout schedule is basically:
monday: chest, triceps, shoulders
tuesday: yoga
wednesday: back, biceps, legs
thursday: yoga
friday: chest, triceps, shoulders
saturday: back, biceps, legs
sunday: yoga
every month i flip the days that i'm doing each workout, as well as mixing up the reps/weights/exercises i do. i find this works great for me, as the yoga days really stretch out those recovering muscles. but of course you want to be stretching before every exercise, just make sure you know the difference between a yoga exercise and 30 minutes of stretching. but i definitely echo the "don't do resistance training every day" person. good luck!
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You can train the same muscles everyday. It just depends how in shape you are. If professionals train everyday, then why cant you? 
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On December 09 2010 13:40 AoN.DimSum wrote:You can train the same muscles everyday. It just depends how in shape you are. If professionals train everyday, then why cant you?
most professionals rotate their workouts. your body needs some recovery time between sessions.
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in addition you will probably be inefficient in your workouts if you train every day. muscles NEED time to recover, all you are doing is making yourself more susceptible to injury. don't use professional bodybuilders as any sort of metric
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To answer your questions:
I am going to working out different muscle groups every time I work out:
Monday/Wednesday/Friday = Back, Biceps, Legs
Tuesday/Thursday/Saturday = Chest, Triceps, Abs
I want to gain muscle (I'm a skinny guy) so hence the weight training.
I want to get back into shape and I've done yoga before (very lightly though) and I want to do it to help get out of the monotony of weight lifting.
I also play basketball 4-5 times a week when I come home for break with my friends. We usually play for 3-4 hours at a time (we're basketball geeks ^^) so I shall be doing that as well.
As for my diet, I'm a vegetarian since birth. I eat lots of fruit everday and I drink LOTS of water. My main source of energy/carbs comes from rice (I'm Indian).
I wanted to do Yoga + lift weights while I was home for these 3 weeks and then once I got back to
school I would do primarily weight lifting and running according to the regiment above.
From what I've heard, I think I'm going to stick with yoga + cardio (basketball/running) and my water and fresh fruit intensive diet for these 3 weeks and lay off on the weight lifting until I come back to school.
[[[[[[[[I've also heard that yoga makes you taller (very slightly) so that's more of an incentive as well since I'm short and my girlfriend and I are the same height and I'd like for her to be able to wear heels when we go out.]]]]]]]]]
Thanks for the help guys! <3 TL
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On December 09 2010 12:13 holdthephone wrote:
lift 3-4 times a week (every other day), run every day (starting out with short distances). stretch before you do your exercises but i dont think the yoga thing is entirely worth it if you're just looking to get in shape.
oh and eat well.
doesn't get more straightforward than that.
Actually a majority of scientific research shows stretching prior to working out is absolutely pointless and is actually counterproductive. If anything, a dynamic warm up is sufficient. Stretching is most efficient after workouts. Additionally, running every day is a terrible idea if its going to be performed on concrete. IF you have to run on concrete, don't run at all. Instead get a GTT program and get mork in 5-7 minutes a day, 3 times a week.
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On December 09 2010 15:04 tryummm wrote:Show nested quote +On December 09 2010 12:13 holdthephone wrote:
lift 3-4 times a week (every other day), run every day (starting out with short distances). stretch before you do your exercises but i dont think the yoga thing is entirely worth it if you're just looking to get in shape.
oh and eat well.
doesn't get more straightforward than that. Actually a majority of scientific research shows stretching prior to working out is absolutely pointless and is actually counterproductive. If anything, a dynamic warm up is sufficient. Stretching is most efficient after workouts. Additionally, running every day is a terrible idea if its going to be performed on concrete. IF you have to run on concrete, don't run at all. Instead get a GTT program and get mork in 5-7 minutes a day, 3 times a week.
"stretching" before will reduce your strength, but also reduce chance of injury.
stretching after helps you recover faster.
and running on concrete... uggg... get a bike.
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What's wrong with running on concrete? I do it every day and no problems here.
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Do Starting Strength on M/W/F, yoga on Tu/Th/S
That along with a good (big) diet would keep you feeling great and looking great in no time at all
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On December 09 2010 15:29 Bond(i2) wrote:
What's wrong with running on concrete? I do it every day and no problems here.
Curious to this as well. Typically I run on a mountains trail in. my park but sometimes the sidewalk is e easier...problem work concrete? Assuming you have good shoes that is
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It's just not natural for the human body. Concrete has no cushion, and pounds your feet, joints, and legs hard. I've done numerous marathons and with that comes a lot of long distance training, and you definitely will feel it after awhile. I don't care how good you claim your shoes to be...
There has been a lot of studies lately showing that the best way to run is barefoot. There's an increasing amount of evidence showing the effects of running with shoes compared to those who run without. I've always run with shoes myself, but I never feel hardcore enough when I'm running next to a barefoot marathoner. Those guys are intense.
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On December 09 2010 13:49 benjammin wrote:
in addition you will probably be inefficient in your workouts if you train every day. muscles NEED time to recover, all you are doing is making yourself more susceptible to injury. don't use professional bodybuilders as any sort of metric
I dont know anything about bodybuilding, just talking about professional weightlifters. Most train 2-3 a DAY for 6-7 days a week. I squat and pull 5 days a week. When you start training a lot, your body will get used to it. Im not saying that you should start out lifting everyday, but it is a eventual buildup that you can do it.
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On December 09 2010 22:35 Horrde wrote:
It's just not natural for the human body. Concrete has no cushion, and pounds your feet, joints, and legs hard. I've done numerous marathons and with that comes a lot of long distance training, and you definitely will feel it after awhile. I don't care how good you claim your shoes to be...
There has been a lot of studies lately showing that the best way to run is barefoot. There's an increasing amount of evidence showing the effects of running with shoes compared to those who run without. I've always run with shoes myself, but I never feel hardcore enough when I'm running next to a barefoot marathoner. Those guys are intense.
right, the impact training gets to you over time. i've had friends train for marathons, and have to drop out due to plantar fasciitis (sp?). The bare foot running movement is real, with multiple companies making protection-shoes that offer no additional support, but will protect your feet from the debris on the road.
It's an interesting movement, but if you want to be careful with your body, I would look towards a non-impact form of cardio such as biking. You only get one body, you should take care of it.
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EPT
