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Status:Closed    Asked:May 15, 2013 - 01:00 PM

Is 100 pushups a day for 7 days really a safe assignment for a generallly healthy individual?

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Traditional push-ups are considered to be one of the long-time classics when it comes to resistance exercises. Its longevity and popularity may be based on the fact that it requires multiple muscle groups to perform simultaneously (chest/core with pectorals-abdominals and arms/shoulders through triceps- deltoids), making it an effective exercise. However, performing 100 push-ups every day, even for a generally healthy person, may not be super beneficial and could potentially put you at risk for injury.

Resistance exercises such as free weights, machines, exercise bands or activities using one’s body weight- as in the case of push-ups- should be performed no more than 2-3 times a week with at least 48-hours between workouts for muscle recovery. This 48-hour period between strength training workouts is needed to help repair muscle tissues that are microscopically broken down during exercise- forming the basis for how we build muscle and get stronger. Repeating one specific exercise in the same fashion day after day won’t allow your body ample time for this rebuilding process, therefore may not give you the results you’re seeking. But more importantly, an insufficient time between workouts could lead to overuse injuries; potentially taking you out of commission altogether while you recuperate.

Following close to the standard guidelines will help ensure a safe workout while offering you more time to add another important factor –variety. Ideally, a well-rounded program may begin with 6-8 exercises working all the major muscle groups. Because muscles can develop their own efficiency, every 4-6 weeks it’s important to change up or vary the routine so that you continue to benefit from those exercises. A fitness routine can be modified in 4 ways: Frequency (through the number of sets), Intensity (via the amount of resistance), Time (the space between sets) and Type (the actual exercise completed).

To ensure you are making safe progress, you may want to consider consulting with a certified fitness professional. Together you will learn effective techniques for building muscle while keeping your program challenging and fun.



May 15, 2013 - 01:02 PM

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