Do Aerobic classes count?

[jnuts]

I'm trying to put on as much muscle as poss. I lift 3 times a week heavy and teach 4 classes of step/interval classes a week. Would these classes be enough or too much for what I'm trying to achieve. A trainer told me that aerobic classes don't matter as my her-rate doesn't get that high esp. since I've been doing it soo long(15 yrs. teaching) Its really hard for me to gain size so I will cut the cardio back if I have to.

Mrs. JNUTS

 

[Gladiola]

I teach aerobics too! (4 years)

Does your HR really not get high? If your range of motion is large enough & you add high impact (you leap about a LOT) then even the most fit person should be able to get their HR up doing aerobics!

Are your step interval classes intervals of step & weights or step & hi-lo (floor aerobics)? I'm guessing the former (The latter is too much of a pain with the step in the way!) When I teach that format of class, I purposefully make the step choreography VERY high intensity - so that you need to take that 'break' from the cardio of doing weights. I would consider it HIIT work. I make it a hard core HIIT workout by doing 3 min step choreo (mod-hi intensity cardio), then 1 min super hi intensity anaerobic interval (some sort of leap, side jump, jacks, etc.) then the 1-2 min weights. I would think this would be a great workout for someone trying to gain size.

BUT - I think 4 classes per week is kind of a lot of cardio for someone training to gain mass, particularly someone who knows themself to be a hard gainer. But gaining is largely about the type of lifting you do and DIET! I would be sure to eat plenty of cals & carbs, esp. on those cardio days so you are sure you don't burn lean muscle for fuel when teaching. I would also definitely lift more than 3X per week if you are really aiming to gain. 4, maybe 5 sessions of lifting.

You could also always take the 'drill instructor' approach & not do much cardio - just cue as you teach. That never works well though - as soon as I give less than 110%, they stop giving even 80%

 

[jnuts]

I do get my HR up there, but I think what he meant was since I've been doing it for so many years, that my body is used to it and I'm at a plateau, esp. when you think of an 8 min. warm-up and 10 min- cool down, the class ends up to being 40 min.s. In the 40 min's I do get that HR up, but lately I'm teaching a mix. of classes, some sculpting low weights high-reps, ladies will not go heavy, they think they will get HUGE. I also do step/floor & kickbox, my fav.

I will try and lift more days a week and eat more carbs on cardio days, You're right as soon as I stop and walk about the class they slow down, "drill instructor" doesn't work .

Thanks for HIIT idea, I'l try it out.

 

[Gladiola]

Glad I could help! I actually have some more specific ideas on the HIIT Intervals (was going to post these - but thought I was rambling enough!)

I have done 'sports themes'!
1. Skiing - feet together, jump side to side - like mogules. Also a 'speed skate' jump (picture a basic step touch, now put the 'touch' behind the other foot - now JUMP side to side & tap behind the other foot.
- football run (feet shoulder width, just running in place fast)
- football 'tire' run - actually basic astride or basic straddle - just fast as you can (at OWN pace)
grapevine the length of the room fast as you can move your feet
- basic step fast as you can (again, at own pace)
- tap the step fast as you can
volleyball squat jumps -- think anything plyo.

What's your diet like? Are you sure you're getting ENOUGH cals, carbs, and protein? Do you keep track of it?

 

[jnuts]

Good-ideas! i do alot of skiing moves and football run, the last two I haven't tried, but will try it next class, thanks !! I'm always looking for new things to incoporate.

My diet is 50-0-30 ratio, 5 meals a day, clean eating, occasional air pop-corn at night. I keep track of it but not always strict, thats my downfall, this DIET!! Beverly Int. gave me this eating plan, if I would just stick to itmy cals. are about 1800-2000.

 

[jnuts]

oops, I meant 50-20-30, protein, carbs, fat

 

[Gladiola]

Have you ever been on www.turnstep.com? AWESOME source for aerobics info (try the 'moves' bulletin board) & TONS of choreography (try patterns by Carole, Kathy Z, & Sonia).

If you're really looking to pack on lean mass, you might want to eat more carbs. I remember MS saying once that she saves the higher protein, low carb diet for cutting & eats more carbs to add muscle -- fuelling her body with the glucose it needs to lift heavy, instead of making her body turn the proteins into glucose for fuel. You also might want to consider more cals depending on weight, activity level, etc.

That's great that you eat pretty clean, for me avoiding sweets is the downfall!