Is it wise to practice weight training and aerobic exercise on the same day?
That issue is surprisingly contentious in the sports world. Many competitive athletes, their coaches and athletic trainers have come to believe that aerobic exercise, if practiced in close proximity to strength training, reduces the ability of muscles to strengthen and grow. Conversely, many contend that weight training performed on the same day as aerobic exercise blunts the endurance training response.
Power Phase
Lunch: Did 32 flights of stairs ascending/ descending 2 steps at a time.
WU: 15 min bball and 15 min lifecycle
Leg ext 5x10x85
Seated rows 5x10x110
sit ups w/twist 4x100x7 lb medicine ball
prone hamstring curl 5x10x80
pec press 5x10x65
seated leg press 10x10x225
Knee is holding up a lot better on stair workout. Lot more stable instead of feeling like it’s going to collapse. Getting a lot more muscle definition back into the left leg. Increase 5 lbs on leg extension. Left knee on leg extension getting more stable and quad is getting stronger. Felt really good on leg ext pushing to almost failure on the last set. Time to increase weight. All leg work done fast concentric and slow eccentric.
Then there is this, Spanish guitar. Really passionate, intense and talented. I can easily listen to flamenco or Spanish guitar while riding, especially on the trainer. Today’s ride was done outside. Really nice out. In the low 30′s with some fresh snow on the ground. Gorgeous.
My Bike workout on Mon, 02/13/2012 at 5:36 PM. I did 16.17 Miles in 1:03:49 at 15.2mph. MY COMMENTS: CycleOps Joule
Done after weight workout. Got home. Changed hit the trails. Little tender and sore from weights.
Power Phase
A.M Workout
WU: rode to gym
leg ext 4x10x80
seated rows 4x10x110
sit ups w/ twist 3x100w/3kg med ball
single leg curls 4x10x80
single leg press 5x10x225
tricep ext 3x10x70
NOON hour workout
24 flights of stairs bounding 2 steps at a time ascending and descending
P.M. Workout
WU: 20 min lifecycle
leg ext 4x10x80
seated rows 4x10x110
sit ups w/ twist 3x100w/3kg med ball
single leg curls 4x10x80
single leg press 7x10x225
pec press 4x10x60
Good, tough day at the gym doing 2 a days with some stair climbing during lunch. After that A.M workout I was really sore. First few flights of stairs, at noon, still a bit sore but loosened up. Rest of stairs came easier. P.M. workout not sore and the lifting came fairly easy.
What do I mean by that title? Over the top. David Lee Roth style. You’re pushing it hard, lovin’ it, and having a rockstar moment. Fun. Oops! The last post I said I wasn’t going to reaffirm you all that I’m ” lovin’ and havin’ fun” cycling. When I put David Lee Roth in a blog I’ve got to.
Power Intervals
WU: bball 20 min
Leg ext 10x10x80
Leg curl 7x10x80
Seated rows 5x10x110
Sit ups w/twist 3×100 w/ 3kg med ball
Single Legged press 10x10x225
Seated bench press 5x10x60
During lunch 20 flights of stairs bounding 2 stairs at a time. Last flight 3 steps at a time. Then 1 mile walk.
Yeah that was pushing some limits. At times I felt like I needed a nurse to help me walk. The point of no return workout. WOW! luckily I saved a little for the ride home. More like pedal, coast, pedal home.
Slowly working in plyometric type workouts for later this month when I’ll start full blown plyo’s.
My Strength workout on Fri, 02/03/2012 at 3:30 PM. MY COMMENTS: Feel 9
All leg work done fast concentric slow eccentric. Really good workout. Increase sets on legs from 4 to 5. Burning towards last few reps on last set.
Power Phase
WU: 20 min on cycle
Leg ext 5x10x80
Seated Rows 5x10x110
Twist situps 3x100x7lb
Single Leg curls 5x10x80
Single Leg press 5x10x225
Seated Pec Press 4x10x60
tricep ext 3x10x60
bicep curl 3x10x60
back ext 4x10x 10
During my lunch I also did 20 flights of stairs. Sometimes I do these at speed but today my legs were a little tired and wanted to save them for the evening weight workout so I did them at walking speed. I do these 4 flights at a time and ascending 2 at a time. Then I’ll walk down the hallway, to the other flight of stairs, and descend them two at a time. For the last set I went 3 at a time. This is another step in the progress of my knee. I’ll also do a mile walk. By the end of February I’ll start up with a plyometrics program.
I love the competitive aspect of cycling but what really is important is the lifestyle. I can honestly say I’m as fit as I was in high school. I like to say ” I plan on out living my social security”.
Building up my knowledge of plyometrics. Over here at stupidgymshit he’s got a good article on the hazards of not doing plyometrics correctly, and for that matter, any exercise. I think it’s oh so true that a lot of people jump, pun intended, into an exercise program and get hurt without the proper instruction from a trainer. There’s a local fitness club here that I ride by and wonder if those people tossing those tires and scaling those jungle gym thingy’s are properly instructed. It doesn’t look like from my perspective with all sorts of twisted bodies and lots of hobbling around.
