training during a menstrul cycle

baab · Post by **baab** » Mon Sep 17, 2007 3:26 am

Hi there, questions are simple !
1.. Can one do the strength training during one's menstrul cycle?

2..I do tredmil for 25 mins then weight training for 25mins and then again a kilometer on tredmil. Now what works the best? Strength training then cardio or cardio then strength training or cardio followed by strength training followed by cardio again!

3..How many meals and snacks should i take if i am on strength training?

4.. How many calories required on weight of 177 lbs?

Thanks...

swanso5 · Post by **swanso5** » Mon Sep 17, 2007 3:51 am

1 - yes as long as you feel alright there's no problem
2 - strength with free wts (not machines) than interval cardio x 15mins max alternating 1min easy with 1min hard
3 - at least 5 meals / snacks a day for a female with 6 being better
4 - about 2000 if your counting depends on your goal

baab · Post by **baab** » Mon Sep 17, 2007 4:30 am

U said strenght training with free weight??!! But why free weights? Why not machines? I am more comfrotable with machines...you still didnt answer question , like u saying do strenght training and then cardio!?

swanso5 · Post by **swanso5** » Mon Sep 17, 2007 6:56 am

- free wts build more muscle and burn more fat, simple as that
- machines are shit simple as that
- and i doid answer your qesiton of yoyu re read the post

and improve your tone too, i don't have to do this you realise

baab · Post by **baab** » Mon Sep 17, 2007 7:06 am

Excuse mes? Whats wrong with tone!! You suffer from some inferiority complex?? Gesh....why dont u improve your way of looking and preceiving things huh...!

swanso5 · Post by **swanso5** » Mon Sep 17, 2007 7:16 am

your funny....

DianaB · Post by **DianaB** » Mon Sep 17, 2007 8:00 am

Hey Bab, don't be offended, he always writes in point form.
It sucks some training days when you have your period, see if you can get thru it, if not, rest for the day. No big deal, you pick it up the next day.
Machines work the muscles in isolation, while free weights require more muscle to be used to complete a lift. In the end, you expend more energy, thus burning more calories. Plus you get a fuller range of motion which is beneficial for the joints.
Weights first, limit your cardio to 20-25 mins. Doing the lifts first when you are not already depleted gives you a more effective workout. With cardio, work for shorter periods, but work harder, try intervals of 45 sec at about 5-6 difficulty, then switch up to 8-9 for 10 sec. By difficulty, I mean what you percieve as difficult, not he number on the machine.
Defining your goals is going to be the first thing you should share with us, then you will have a more tuned in feedback.
If you have further questions, please ask.
diana

baab · Post by **baab** » Tue Sep 18, 2007 2:32 am

Free weights it is then but what about the lower body strength training? Can i use leg presser and other lower body workout machines ??

DianaB · Post by **DianaB** » Tue Sep 18, 2007 9:34 am

Myself I do not have access to a leg press. For lower body, try the basics: squats, lunges and deadlifts. There are many varieties of these exercises. Step ups are also very good. I will say to avoid exercises that involve working the inner thigh and calves, unless you really have pencil calves and want more shape. Usually women do not need much mass on the calf, but may need to drop some fat from the area. Same applies to inner thigh, working this area in isolation is useless, but time and time again you see chicks at the gym on the leg spreader.
Add some glute bridges to curve out and add height to the butt as well.
good luck, you may want to re-work your program when Ramadam is over, depends on how you are handling your workouts while fasting. I could not handle it, have to eat regulary or I start losing hard gained muscle, and I don't have enough to afford losing any!

baab · Post by **baab** » Tue Sep 18, 2007 10:07 am

Thanks for all the info. I am thinking of not keeping fasts these days and keep them some other month has i really cannt exercise during fast! Its the thirst that kills me...!

DianaB · Post by **DianaB** » Tue Sep 18, 2007 10:20 am

I guess you gotta do what you gotta do...
Maybe for this month only, you can cool off the workouts and try doing yoga, pilates, meditation techniques to help your focus during the fast. You're 1 week into it already. Body and mind work hand in hand and IMO 1 is not more important than the other.
Don't dehydrate yourself, you'll cause more havoc on yourself than anything.