Bone Health and Lifting Weights

[Mike03]

Since I was a teenager I've been warned not to lift weights every day. For the past four years, I've had a habit of lifting every day.

Is this dangerous, and if so, why?

I rarely have any bad reactions, but I don't want bad experiences to happen down the line because I was reckless now.

Why is it so bad to lift every day if there seem to be no negative results?

Thanks in advance for any advice or counsel on this matter. It does concern me, because most authorities say it is bad to lift every day.

[flvegan]

1. Who says that it's bad to lift every day?

Really depends on the exercise and the weight.

[Mike03]

2. Hi flvegan

I was hoping you might respond to this, since I know you know about this topic.

I was always told in high school, as well as listening to some health programs on the radio, that it was wise to not exercise the same muscle groups every day, or two days in a row.

It is just something I have wondered about, because I have done it for years, and I have had some joint pains, but I don't know what is causing them.

[flvegan]

5. Aha, that's actually fairly correct

depending upon intensity.

Also, in high school, the body is still developing from a skeletal standpoint, so yes, it would be bad to exercise the same muscle groups every day with any significant intensity.

As adults, when the "experts" say not to exercise the same muscle groups every day, it's partially from a standpoint on how tough that can be on the joints and also from a standpoint of overtraining. In other words, if the muscle has no time to heal, build those torn fibers back up, it won't grow.

If one trains every day, I highly recommend a seriously diverse routine with each day focused on a different muscle group.

[Mike03]

3. PS and Random

it's really nice to have an athetlic trainer here. Thank you for being here and for your advice.

[Ilsa]

6. flvegan's the best. We're not worthy. nt

[Mike03]

7. Truly, there's no one I know around here who has a better knowledge

of the body, training the body or just being nice and spreading his/her knowledge about it. It's not that easy where I live to get good advice on these matters. There's nobody I can talk to about these issues.

[lost-in-nj]

4. At my gym

It was suggested that I do weights one day and to do cardio the next....
It works for me...
not sure if it works for everyone


how are you.....??


lost

[Mike03]

8. I worry about Calcium intake

I take no calcium supplements. Is that a mistake?

I do take tons of magnesium, zinc, and plenty of antioxidants, but for some reason I have never really gotten into the habit of taking calcium, even though I do a ton of exercise every day and try very hard to avoid eating meat or iron contained in meat.

[flvegan]

9. Mistake? Depends

do you eat other foods rich in calcium? If not, consider a supplement or a calcium fortified soy milk.

Iron is a whole 'nother issue.

[Mike03]

11. Hi and thanks for responding

I believe I get enough calcium, so long as I am not messing up the balance by taking too much magnesium.

Iron, honestly, I do worry about.

[qwertyMike]

10. I'm 62

I don't work out as such but i walk 10 miles a day.

I take Calcium supplements cos of my age

[Hotler]

12. HIT (High Intensity Training)

Hard, brief, and infrequent. Look for books by Dr. Ellington Darden Ph.D. Read up on Arthur Jones the inventor of Nautilus machines. He has since past this year. It goes like this; Whole body workouts no split routines. One set per muscle or group to muscle failure in 30-90 seconds with no less than six reps and no more than 12. Rep speed is slow. 4-sec. up 4-sec. down in perfect form. 4-6 exercises for the upper body and 4-6 for the lower. no More than about 12 exercises for the whole workout. No more than one minute rest between sets. Work the largest muscles first. Legs, hips, back, chest, shoulders, arms, abs last. Workout three days a week take two days off. Example; workout monday, Wednesday, friday, take the rest off to grow. If you are working out heavy and keeping your rest between sets to 30-60 seconds you can get about 80% of your cardio training in at the same time. You can get a full body workout in 30 minutes and less this way and see good results. The catch is each set has to be to the death each time. Thats why you only do one set. Drink lots of water (one gallon a day) when training, muscles are 70% water. Everyday workouts and split routines lead to over training and can cause you lose muscle or stagnate. The stronger you get the more rest you need betwwen workouts.
P.S. to add, the stronger you get the stronger you bones get. the body is an amazing machine so to speak. I learned all this on my own after a crushed pelvis.

[flvegan]

13. Mentzer's technique is a good way to shock the body.

However, it's a poor technique in everyday application. Most folks lack the intensity to make this work for them, making this crap advice.

[Hotler]

14. What an ass! Am I in GD???

By all means keep working out 2-3 hrs every day six days a week. Oh! and run two hours after each workout. And always use light weights so you don't have to get close to doing any work. And talk for 10 minutes in between sets. Let me know you feel in 12 weeks.

[lukasahero]

15. Popcorn anyone?

Dude, what's with the attitude?

[flvegan]

16. Let me know where I suggested what you've stated.

You're not only over the line, but way, way, way out of your fucking league.

WAY the fuck out of your league. If only "knee jerk" was on Mentzer's list. You'd be the king.

[JanMichael]

17. Agreed. There are ways to shock the body but they aren't for the...

...day after day after day after day after day after day after day after day after day after day after day after day after day way to keep strong and healthy.

I should add that I've been a consistent weight trainer since I was 17 and I'm in decent shape at 39 now.

Basically any moderate to heavy, and consistent, training will benefit most people. At least for those without severe glandular and other genetic predispositions.

Every day, all the time, high intensity training is probably not feasible for most schedules and most bodies over time.

[flvegan]

18. You're right.

Some folks ain't gonna believe it though.

HIT is not only not feasible, but dangerous for folks without guidance. I detest the promotion of the technique without a proper disclaimer.