I have never had a "formal" rotation with my exercise routine before so I would appreciate any advice from anyone regarding how to start. Before I bought Cathe tapes I had about 20 FIRM tapes and just did a different one 4-5 times a week. Now that life is more demanding and since I got hooked onto Cathe I would like a rotation that will focus on definition (esp in abs and legs). Currently I own Cathe Power Hour and the S&H series. I can no longer do high impact aerobics due to a back problem (which is a bummer). My questions I guess are: Should I purchase and start with PS first? How often do I do the tapes? I also have the winsor pilates tapes which I haven't started yet. ANY advice you can give me I would appreciate. Thanx in advance!!
Advice on rotation
- Thread starter Leggs
- Start date
Hi! There are several ways to put together a rotation with the tapes you have, and your body may respond better to heavier weights than it will respond to lighter weights, so you'll have to try different things to see what works for you. Here are a couple examples of what you could do:
*you didn't mention weight loss, so I'll keep your cardio at 3-4 times per week, which is fine for maintenance, and actually I think it's adequate for weight loss, too, if your diet is "clean"
Strength rotation:
Monday: S&H back and chest and abs
Tuesday: cardio (walk, or video modified to low impact, 30-45 min)
Wednesday: S&H legs and shoulders and abs (from S&H tape or PH tape)
Thursday: rest
Friday: cardio (same as Tuesday)
Saturday: S&H tris and bis and abs
Sunday: cardio (45-60 minutes)
That will give your abs 3 workouts per week, each body part heavy once per week, and adequate rest after working your legs.
If heavy work for your legs doesn't do it for you (try at least 3 weeks before you decide), substitute the leg work from PH for the S&H leg work.
Endurance rotation:
Monday: PH
Tuesday: rest
Wednesday: cardio (40-60 minutes low impact) + abs (PH or S&H)
Thursday: cardio (ditto, but no abs)
Friday: PH
Saturday: rest
Sunday: cardio (+abs if you think you need 'em!)
Putting all those days between PH is important for muscle recovery. If you find you need to use PH 3 times a week instead of only 2, I would try to put at least 2 days inbetween sessions. Also, try at least 6 weeks doing it 2X per week before you switch to 3 times per week.
I'm not familiar with the Winsor Pilates tapes--length or content--but maybe you could use those as your ab workouts, or throw them in after your cardio or weight sessions...
Hope this helped a bit! Good luck
Wendy
Wendy
*you didn't mention weight loss, so I'll keep your cardio at 3-4 times per week, which is fine for maintenance, and actually I think it's adequate for weight loss, too, if your diet is "clean"
Strength rotation:
Monday: S&H back and chest and abs
Tuesday: cardio (walk, or video modified to low impact, 30-45 min)
Wednesday: S&H legs and shoulders and abs (from S&H tape or PH tape)
Thursday: rest
Friday: cardio (same as Tuesday)
Saturday: S&H tris and bis and abs
Sunday: cardio (45-60 minutes)
That will give your abs 3 workouts per week, each body part heavy once per week, and adequate rest after working your legs.
If heavy work for your legs doesn't do it for you (try at least 3 weeks before you decide), substitute the leg work from PH for the S&H leg work.
Endurance rotation:
Monday: PH
Tuesday: rest
Wednesday: cardio (40-60 minutes low impact) + abs (PH or S&H)
Thursday: cardio (ditto, but no abs)
Friday: PH
Saturday: rest
Sunday: cardio (+abs if you think you need 'em!)
Putting all those days between PH is important for muscle recovery. If you find you need to use PH 3 times a week instead of only 2, I would try to put at least 2 days inbetween sessions. Also, try at least 6 weeks doing it 2X per week before you switch to 3 times per week.
I'm not familiar with the Winsor Pilates tapes--length or content--but maybe you could use those as your ab workouts, or throw them in after your cardio or weight sessions...
Hope this helped a bit! Good luck
Wendy
Wendy
starlight6
Cathlete
Hi Leggs, had to interject...good going! Take a bow...20 lbs. is not easy, as I'm sure we all know.
Ruth
Ruth
Ruth,
Thanx! It seemed easier then when I could do high impact aerobics--but I am at a stage now where I want to firm and sculpt(this takes a lot longer to see I am sure). Starting a rotation is something I have never really done formally so it is exciting!! Thanx again for your comments...........
Thanx! It seemed easier then when I could do high impact aerobics--but I am at a stage now where I want to firm and sculpt(this takes a lot longer to see I am sure). Starting a rotation is something I have never really done formally so it is exciting!! Thanx again for your comments...........