Bone Building Workout?

[normandy]

Hi, Cathe -- Glad to hear you're on your way to recovery -- hope it's fast!!

I am looking for a good bone-building workout -- I have S&H, Pyramids,MM, L&G,ME, and it seems to me S&H fits this purpose the most with the slower, less reps and more strength emphasis. However, most of the rotations I looked at have each body part worked out once a week, and I was wondering if that can really build up bones. Wouldn't each body part have to be worked out 2 or 3 times a week to have results?

Thanks so much for any light you can shed on this.

 

[Cathe Friedrich]

Hi Normandy! I would not work out every major muscle more than 2 times per week because in order for muscles and bones to get stronger, they need time to recover. I agree that S&H series will be a goodie for building up bone density but you can also supplement other focused strength workouts if S&H becomes too, well, slow for you

Btw, if you are going to do S&H two time per week I suggest the following....

Mon: Chest and Back

Tues: Legs and shoulders

Wed: Bi's tri's

Thurs: OFF

Repeat the cycle again on Fri, Sat, and Sun

Then take Monday off and repeat the cycle again. So its 3 on, one off etc.

Good Luck!

 

[normandy]

Thanks a million, Cathe, for your fast response. That schedule really gives me something to go by, instead of just jumping from one workout to the other and not really having any definite plan.

Incidentally, I do interval training on my treadmill almost every morning, so I am really just interested in weight training dvd's, and every time I try workouts by a different instructor, I end up selling them or giving them away. I am absolutely hooked on you, your personality, and your wonderful workouts!

Can't wait to see you back!

 

[kathryn]

Plyometrics also helps build bone (unless you already have osteoporosis, then they are contraindicated unless under doctor's supervision). Interval Max and IMAX2 are examples of some Cathe workouts that have plyo moves in them.

 

[normandy]

>Plyometrics also helps build bone (unless you already have
>osteoporosis, then they are contraindicated unless under
>doctor's supervision). Interval Max and IMAX2 are examples of
>some Cathe workouts that have plyo moves in them.
'Fraid I'm way past the plyo and jumping-type exercises! Rope-jumping used to be one of my favorites -- once upon a time!