Weights vs Aerobics

lemoncustard

lemoncustard

Cathlete
Dear Cathe:

I have received and reviewed your new Intensity Series. I also have a copy of the rotations that you posted on the web site when the VHS version was released. The focus of this year’s and last year’s series appear to be primarily weight workouts. The rotations that you posted recently also seem to focus on weights, sometimes working the same muscles several days in a row. I know from my readings that more emphasis is being placed on weight work than ever before.

I have several questions:

1. The new workouts appear to me to be endurance oriented. I know that with endurance one may have initial strength gains, however I am concerned about long term strength gains and even strength loss should I do these workouts for any period of time. Should I be concerned? Should they be alternated with strength building workouts such as PS or SH during a rotation?

2. If I want to focus on weight loss and fat burning as well as strength and endurance, what is the best way to balance frequency of weight and aerobic workouts?

3. I am very concerned about overworking muscles and joints. Does the old rule of not working the same muscle two days in a row no longer hold?

4. Over the last 20 weeks, I have been doing a fat burning rotation which repeats every four weeks. I have really enjoyed the variety of not repeating the same tape more than once a month. I have also made great progress in strength development and aerobic fitness. What are the advantages of short or longer rotations such as I have described in reaching fitness goals?


Thanks,

Rhonda
 
I asked a similarly styled question regarding the "purpose" of the burning sensation one feels with all of those reps.(No response from Cathe, but another reader wrote a very educated reply. Search for "purpose" within last 2 weeks or so for her reply.)
I also wonder if using such light weight will result in loss of the muscle gains and definition I have made using my own pyramid scheme. In my pyramid, I use the heaviest weight I can handle for 8-10 reps and then immediately drop to a moderate weight for 12-16. I erroneously presumed that is what the new dvds would be like. I am hoping that the new dvds will compliment my previous routine. However, I must admit I am a little shaky about trusting the new dvds to deter muscle atrophy and maintain my new found definition.
 
Dear Cathe:

I am bouncing this up again. If you are unable to answer, I would really appreciate you suggesting another website or resource (including professional books, journals, and articles) that I can investigate further.

Thanks in advance.

Rhonda
 
Bump...These are important questions for those of us who are addicted to the new Intensity Series. I also would really like to know what Cathe thinks.

Robin
 
Rhonda: I'm curious to know what fat burning rotation you've been using. Sounds like it's worked great for you.
 
Week 1:
Mon: Cardio Kicks or Powerstrike
Tues: Slow and Heavy Chest and Back with 20 minutes of hi/lo aerobics as a warm up. I will probably use part of a Christi Taylor tape. Do warm-up also in SH CB.
Wed: Power Max
Thurs: Interval Max
Fri: Off (yoga stretch and extra abs/core work if desired. Donna Reed pilates abs workout is great as is I Want those Abs)
Sat: Slow and Heavy Legs and Shoulders
Sun: Slow and Heavy Triceps and Bicepts with the cardi portion of Xpress Step and Intervals as a warm up. Do warm-up SH TB

Week 2:
Mon: MIC
Tues: MIS
Wed: off (yoga stretch and extra abs/core work if desired)
Thursday: Rhythmic Step
Fri: Power Hour
Sat: A hi/low aerobic tape or kickboxing tape
Sun: Circuit Max

Week 3:
The Cross Train Express series in the order of your choice. But separate the Power Circuit workout from the leaner legs video. Seventh day is off.

Week 4:
Mon: High low aerobics or kickboxing.
Tues: Christi Taylor or Cathe step tape
Wed: Pure Strength BBA preceeded by warm-up and step section of Body Max. Skip warmup in PS BBA.
Thurs: PS CST preceded by Intense Moves with Gin Miller as warm up. Skip warmup in PS CST.
Fri: PS/ LA
Sat: Off (Yoga Stretch and extra abs if desired)
Sun: The warmup, circuit, upper body, abs, and cool down sections of Body Max.

Rhonda
 
Although the thread is two years old, perhaps the person who "bumped" it feels that the questions are still valid and would still like a reply.
 
Actually that rotation does look interesting. I think Shelley is right about someone trying to get an answer to their question....
 
>Although the thread is two years old, perhaps the person who
>"bumped" it feels that the questions are still valid and would
>still like a reply.


I think if Cathe hasn't answered it in two years, there's little chance she will now.

Reposting a similar question(though more specific, based on the desires of the "bumper") might have more luck.
 
Hi!

As the original author of this thread, I figured that Cathe did not answer because she did not want to go there..... I was asking for advice that Cathe felt went beyond her level of expertise and responsibility.

I think Cathe posted the rotations to give some some options of how one could "shock" the body. The important thing when evaluating a rotation is to listen to your body and adapt. If a person has concerns about frequency or intensity, she should exercise personal caution. I do better when I do not work the same body part several days in a row and exercise at a lower level if I am tired or feeling sore.

Since my original post, Cathe and others have posted a variety of rotations that incorporate the Intensity Series. Also, Cathe has also produced several other series that can be incorporated.

I am looking forward to seeing Cathe's January rotation because I am ready for a real fat burner...

Regards,

Rhonda
 
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