Interval of time and Conditions for doing push ups and strength training?
Is it necessary that our body be warmed up before doing push ups? (Condition)
Is it OK to do strength exercise (mainly push ups) every 2-3 hours? (Definitely not just after and before eating, but do it whenever I get the chance)
Scenarios:
Suppose I'm studying in my room and after 2 hours, I need to give myself some rest from studying, so I switch to stretching, push ups, plank, dumbbells, sit ups, hand gripper. Is it OK to do so?
Is it OK to use a hand gripper during a boring class?
I'm not a native English speaker, so please excuse my English and my inability to formulate the question properly.
(1)1 Comments
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Stretching
Stretching advice is backwards @Goralight
The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.
Do static stretching after exercising
Abs
As this works your innercore these are fine to do daily
Ditch basic sit-ups (Spinal Loads ~2000N of Force)
Push-ups
Your chest needs time to recover. Try the following:
On Odd Days
Do 200 pushups in as few sets as possible in addition to your
regularly scheduled workout of cardio exercises.
You can still do upper body workouts on these days if you are already
on a program.
This is a supplemental 200 pushups using maximum repetition sets (4 x
50, 8 x 25 ... it's your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day.
This can be little sets of ten done every half hour or fifty pushups
done four times throughout the day.
Rule
If your maximum is under 50 pushups, do 200 a day. If your maximum is
above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days.
Then take three days off and do NO upper body pushing exercises
that work the chest, triceps, and shoulders.
I would not recommend this workout more than once every six months,
since it rather challenging on the same muscle groups repeatedly.
Other Exercises
You can find a ton of new exercises here: www.coreperformance.com/knowledge/workouts/
Sources:
www.ncbi.nlm.nih.gov/pubmed/10593217 www.military.com/military-fitness/workouts/try-pushup-push-workout
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