Slow & Heavy

[mom23dolls]

Hi everyone. I've been lurking here for a while and have learned so much. I've finally gotten the nerve to post. Here's my question: I'm finishing my first S&H rotation and it's been wonderful. I'm planning to do a Power Hour/Rhythmic Step rotation next, but wonder how long I should continue with that before going back to S&H. Any opinions would be much appreciated!!

Carole

 

[Cruncholi]

Hi Carole and welcome to the forum! It is nice to have you here.

Cathe has recommended rotations that last anywhere from 8 to 12 weeks, or until you no longer see results from your routine.

If you are going to do PH and RS solely for your next rotation, you may stop seeing benefits before 8 weeks. But, if you are going to do PH and RS, along with other forms of cardio and weight work, you will probably remain challenged for the 8 to 12 weeks. It really depends on how your body reacts.

Also, you can sometimes go longer on a rotation if you increase your weights, which presents a new challenge to your muscles. The problem with PH is that the repetitions are fast, so you cannot increase your weights too much without sacrificing your good form.

This was a long way to say "it depends." Sorry for rambling!

Good luck.

Cruncholi (Linda)

 

[wendyloo]

Hi Carole,
Glad you decided to post
I love doing S&H rotations. Love the tapes, the results, and the shortness of the rotations (usually 1 to 3 weeks for me).
You can do a rotation that includes Power Hour until you start to see/feel results, and can continue for as long as you want after that point. Personally, I can never do rotations for longer than 8 weeks, because I get bored too easily. Usually I do a rotation that uses specific tapes for no more than 4 weeks. However, I may do a strength rotation for 8 weeks, using PS for the first 4 weeks, S&H for 3, and then PS again for the last week. It really just depends on how I feel.
With Power Hour, or really any other endurance workout tape, I've found that my joints start to feel achy if I do it more than 2 times per week, and for more than 4 weeks at a time. This can kind of hinder my goals,though: If I want to increase my endurance, but have to quit before I start to see results due to joint fatigue, how will I ever build my endurance!? Hope you won't experience the same thing!
Anyway, I would also suggest that you determine exactly what your goals are when you start any new rotation, so that you can closely track those goals, and then decide if it's time to move on to a new rotation to mix things up, or if you need to stay with it for a bit longer.
Good luck!
Wendy

 

[mom23dolls]

You folks are so wise. You've given me a great deal to think about and decide before I plan my next rotation. I can't tell you how much I've learned from all of you. Thank you!!