Every other day muscle rest?

topic posted Wed, September 9, 2009 - 12:57 PM by  Soleil
Ok, switching from cabaret to ATS, the arms are more controlled and held higher. It seems. I bought Rachel Brice's arms and posture to supplement Fat Chance Belly Dance's DVD tutorial.
The question is, after the soreness goes away from these muses learning their new strength, can i do arms every day or am I still tearing and doing damage instead ofetting them heal and mass?
How's that for a run on question? ;D
posted by:
  • Re: Every other day muscle rest?

    Wed, September 9, 2009 - 1:47 PM
    Let your body decide. Really. I imagine it's a little different for everybody.

    I had an intensive 2-hour workshop with Asharah which my arms were NOT prepared for. I basically couldn't – or didn't – use 'em for a week. After that week, it's a lot easier. And I haven't kept them up for 2 hours again since, but I think I could.

    Don't forget – there are other arm postures you can use, too. If they hurt out in second, drop them to first or take them up to third or fifth. Give the delt a break. (At least that's the part that got me the most.) They don't have to be there in one position all the time. Heck, snake arms or arm waves might even feel good in the middle of your practice.
  • Re: Every other day muscle rest?

    Wed, September 9, 2009 - 7:14 PM
    make sure you are using your lats too, not just relying on the deltoids- how intensely are you working? If you are doing pretty intense workouts, it is generally a good idea to alternate every other day- if you are doing 20 minutes a day & not focusing, necessarily, on arms, you might not need so much of a break. listen to your body!
    • Unsu...

      Re: Every other day muscle rest?

      Thu, September 10, 2009 - 5:28 PM
      yes, hold your arms up from your back instead of your shoulders and they will feel lighter for longer ^_^
      • Unsu...

        Re: Every other day muscle rest?

        Thu, September 10, 2009 - 7:23 PM
        I tend to run on...and on and on the question ->
        Ideally you don't want to cause damage nor tears EVER. Its not a matter of giving them time to heal before you can tear them again, its a matter of performing the arm movements without excessive pain nor damage. You want to slowly build strength. Forcing anyone to have their arms up for extended periods of time is dangerous if they are not accustom to it. It has nothing to do with being wimpy nor not pushing yourself or your students hard enough ( HUGE pet peeve of mine!!!) . As with any strength building, it happens over time gradually. My personal feeling is to not push yourself nor anyone else everyday unless they have danced for several years or are planning to be BDSSs. To me causing damage or pushing your body to excessive limits neither your body nor mind are ready for sets you back not ahead. I really don't think it is necessary either IMHO. Having done 5 years worth of improv performing, the most I have ever had to keep my arms up for was maybe 5 minutes and this included your periodic arm variations. Yes...ATS is extremely physically demanding, particularly with the arms but it takes time to build the body up ( not just the arms) just like it takes time to learn it.

        And use use your back muscles or you will be feeling it after a minute. You have to engage them. FCBD offers an anatomy book that will explain proper usage or you can inquire on the ATS tribe.
        • Re: Every other day muscle rest?

          Fri, September 11, 2009 - 6:46 AM
          Ann Marie- absolutely! you really shouldn't be pushing yourself so hard as to be 'tearing' your muscles, & yes! you need to build up slowly! Thanks for bringing that up- but even when not pushing yourself *that* hard, it is a good idea to rest between heavy work outs of any kind.
          • Re: Every other day muscle rest?

            Fri, September 11, 2009 - 7:53 AM
            Let's define "tearing" of the muscle.

            In order to build a muscle, there must be little microscopi tears that the body will eventually heal by "building" the muscle back. If you're talking about a full-on "injury", then nobody ever wants that! A muscle torn in 2, or worse, torn away from the bone, is awful and extremely painful (a weight lifting friend of my BF did that...tore his pec muscle off of his chest wall while bench pressing).

            The little microscopic tears will cause discomfort, but are the beneficial tears. That means you've worked the muscle and it's healing itself by building more muscle tissue. That's a good thing for us women to have a natural tendency to lose roughly 3 - 5% of muscle mass per decade after a certain age (unless you're doing something to combat it).
            • Unsu...

              Re: Every other day muscle rest?

              Fri, September 11, 2009 - 8:24 AM
              I know this is a well accepted theory in the body building community but I am having great difficulty finding scientific research to support this from the medical community. I am not an expert by any means when it comes to muscles so I would truly like to learn more about this. Is there supporting research from medical professionals? I think it is important for all of us to understand.

              In my past research I found this article and saved it for reference:
              • Re: Every other day muscle rest?

                Fri, September 11, 2009 - 9:29 AM

                It's a quick read, even all 3 pages of it.
                • Re: Every other day muscle rest?

                  Fri, September 11, 2009 - 9:30 AM
                  Personally, if I don't feel some soreness in that 24-48 hour period after working out, I don't feel as though I did anything to cause real change in my physiology. So I'm definitely in that last group mentioned at the bottom of page 3. The pain keeps me motivated to keep going.
                  • This is the maximum depth. Additional responses will not be threaded.

                    Re: Every other day muscle rest?

                    Fri, September 11, 2009 - 8:28 PM
                    Thank you Sasha! It was indeed an easy read and very informative. I noticed in my research that as long as ample time is given for healing ( and the body is working the way it should be), Doms ( if that is in fact what we are correlating here) is relatively harmless and apears to to increase strength the next time a work out is attempted. I am still hesitant though to recommend anyone push themselves to the point of injury for two reasons: One is that I don't think anyone of us can control the extent of the damage as the pain usually does not appear for at least a day or two afterwards. The second is that I didn't find any info where doctors reccomend to do this to the body, rather, articles on how to treat and prevent.

                    I do agree though that if no discomfort is felt, you aren't doing anything but we need to know the difference between discomfort and pain.
                    • Re: Every other day muscle rest?

                      Fri, September 11, 2009 - 10:06 PM
                      <<we need to know the difference between discomfort and pain. >>

                      I couldn't agree more.

                      As I work out with my daughter (age 11), I'm trying to educate her that there's a difference between a "good" pain and a "bad" pain. A good pain should feel like you're working the muscle..i.e. the discomfort. A bad pain SCREAMS at you to STOP what you're doing.

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