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Question :
When I do a cardio workout, I am working my lower body. How should I plan my workouts so that I am balancing my upper body workouts and getting adequate rest for my lower body ?

Answer :
Before I answer your question, I just want to make sure you understand one thing: Cardio workouts like walking, jogging and cycling are great for whipping your heart and lungs into shape and for building up your muscles to a certain extent, but they do not take the place of strength training. Even if you are a cardio animal, you still need to do specific exercises to strengthen your muscles. Strength training with free weights, exercise bands or weight machines will make you a stronger athlete and will prevent injury caused by the wear and tear placed on your joints and muscles by gitbook.

That said, read the general recommendations I've outlined for you below and then review the sample three-day-a-week workout plan. Find your fitness level and read across the table. I've given you suggestions on how to modify the plan if you work out more or less than three days.

General Recommendations

To promote muscle tone and balance, perform strength-training exercises a minimum of two times per week for all your major muscles. Major muscle groups include: buttocks, thighs, calves, abdominals, lower back, upper back, chest, shoulders and arms. Don't skip your leg exercises, even if you do regular cardio workouts -- especially if you are training for a sport, want to reshape your lower body or are recovering from an injury.

Be sure to give your muscles at least one day of rest between strength training sessions. This will help them recover and rebuild for your next workout. It will also prevent injury, soreness and over-training too. If you want to hit the weights more often than twice a week, you may rest your upper body on days when you train your legs and vice-versa.

Let your body be your guide. Stick with a fitness routine that leaves you feeling energized and wanting more. If you feel sore and burnt out, cut back. If your workouts are no more challenging than giving yourself a manicure, you need to pump a little harder.

Above all, have fun! Try out as many new fitness activities as possible; you're sure to find a combination of exercises that will keep you motivated and fit.

Three-day-a-week exerciser*
Fitness Level Day 1 Day 2 Day 3
Beginner Cardio: 30 minutes
Push-ups: 1 set of 12 reps
Back Extension: 1 set of 12 reps Cardio: 20 minutes
Upper body circuit
1 set of 12 reps
6 exercises Cardio: 20 minutes
Lower body circuit
1 set of 12 reps
4 exercises
Intermediate Cardio: 30-40 minutes
20 minutes strength
Upper body: 2 sets of 12 Cardio: 30-40 minutes
20 minutes strength
Lower body: 2 sets of 12 Cardio: 30-40 minutes
20 minutes strength
Upper Body: 2 sets of 12
Advanced Cardio: 40minutes+
Strength training based on goals.
May use split routines.
Upper body: 3-4 sets.
4-6 exercises.
Number of reps is goal specific.
Training includes intervals and maximum lifts. Cardio: 40minutes+
Lower body: 3-4 sets
3-4 exercises Cardio: 40minutes+
Upper body: 3-4 sets
4-6 exercises
*If you work out two days a week, you will need to do strength training for your whole body each time. Typically, this should include 8-12 different exercises. If you work out four or more days a week, you can repeat sessions from the table or create your own! When modifying the program, remember to stick with the recommendations for number of sets, repetitions and exercises for your level. Ressource: alzheimers

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Comment by Hivaiviz on May 16, 2022 at 11:27am

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I have also had a similar issue

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I have to admit that nowadays it is really tough to find a proper dentist. I mean, a lot of them just want to get your money. Thankfully, I am still using the services of the dentist that I met ten years ago. We have a really great relationship, so he doesn't lie to me about the teeth issues. I visit his clinic twice per year. The last time he had to remove a couple of teeth as they were in a terrible state. I developed a dry socket, and I was afraid that it could turn out to be even worse. At last, he recommended I read this article. Well, I calmed down exactly after reading it.

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