yes I do. my alarm goes off at 5;15 each morning 6 days a week and I go walking. Then 3 days a week at 8:00 I go to weight lifting class.
Fitness Minutes: (64,745)
748 7/21/13 4:13 P
I definitely have a schedule for my workouts. I do strength training 3 days/week and cardio 5 days/week. I do the cardio in the mornings because it helps me wake up and I feel better. On days when I do strength training, it's done in the afternoon. Sometimes, things come up and I'll have to re-schedule my strength training, but I definitely try to get in the 3 days/week.
I tend to know what I am going to do before I get started. I know that I want to get to where I can run 2 miles 3x/week (in 20 minutes), so, I do a walk/jog 3x/week for 20 minutes. After that, I do the rowing machine for 20 to 25 minutes. The time spent there depends on my energy level after the walk/jog. I will get on the elliptical or treadmill for 15 to 20 minutes. If I choose the treadmill, I do it before I row. If I choose the elliptical, I do it after the rowing. It just depends on my mood. The other two days of cardio, I walk 2 miles (usually slightly over 2 miles) in ~30 minutes (give or take a few minutes - speed is about 3.5 to 3.8 mph). After that, I spend the remainder of the time using the elliptical (mostly going in reverse for the hamstrings) or indoor bike (stationary or spinning). Again, it depends on my mood. I just started this routine about 3 weeks ago.
For my strength training (full body 3x/week), I already know which exercises I'm going to do and try to do them in a different order each time. After several weeks, I'll change up the weight of the dumbbells or do more reps. If it's a body weight exercise, I will either add some dumbbells (i.e. Forward Lunges to Forward Lunges with Dumbbells to Lunge and Twist) or hold for an extra count or two (bridges, bridge-ups, etc.). At some point, when the exercises get to be too easy or I am getting a bit bored with some of the exercises, I'll trade them out for exercises that work the same parts of the body (if it works the upper back, biceps, and shoulders I'll find another one that works the same parts). I look for exercises that work the most parts of the body (I'm just trying to maintain the muscle mas that I have, which seems to be decent for my vertically challenged body).
I think that it makes life a lot easier if you have a plan. For me, I prefer cardio in the morning and strength training in the afternoon. Of course, I prefer cardio to strength training (some people are the opposite). I having a plan works for me. I am a Type A personality and I love having structure.
Do you have a goal for exercise? What I mean is, why do you want to exercise? Do you want to maintain your weight, reduce body fat, gain muscle? How much time do you have? How much time are you wanting to spend on exercising? Are you working out alone, going to a class at a gym, with a friend or significant other?
Sorry for the length.
Fitness Minutes: (119,356)
7/21/13 9:42 A
Yes, I definitely have a plan.
There is some flexibility depending on how busy I am at work, whether or not I have people to run with, and what my husband's running schedule is, but I always get in 4-5 days of running and 0-2 days of ST.
"Sometimes the moments that challenge us the most, define us." - Deena Kastor
Fitness Minutes: (85,382)
7/21/13 7:12 A
Yes. I have a basic routine I follow usually based around my ST days (M,W,F). My week includes 2 days that are just cardio and 2 rest days.
Sometimes I have to go back and change certain days around. My ST training days also involve cardio and are a good 1.5-2 hour workout so of course sometimes life happens and I have to change up my schedule.
Just give it a try, come up with a workout schedule but keep in mind if for whatever reason you have to go back and change it or switch days around, you can always do that. If it doesn't work for you, it doesn't and just do what does.
I'm not sure if you have the new tracker where it's in sync daily with your nutrition tracker but with the new feature it makes it easier to co-ordinate diet and exercise if you preplan but it doesn't have to be set in stone.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
Any good exercise program includes several different components: 2-3 x strength training sessions per week seperated by 48-72 hours, a couple of different types of cardio training to give the benefits of cross-training, mixing up higher impact (eg running) and lower impact (eg. cycling).
So realistically, you need some sort of schedule to keep track of it all.
I do most of my exercise outside, so I sometimes have to adjust depending on the weather. I try not to become too rigid in my schedule, but I do have a rough idea of the workout I am supposed to do each day.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
7/21/13 3:12 A
Yes. Time for exercise is blocked out on my calendar every day.
My schedule is the same every week. I take 4 classes, so they stay the same, and do 2 workouts on my own.
There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
Fitness Minutes: (7,576)
234 7/21/13 12:12 A
Well, I know that I'm doing ST 3 days each week, usually Monday, Wednesday, and Friday. Usually I know what those will be, but lately I've been switching them up a lot, although they're all full-body. I usually figure out what they're going to be a day or two before, so I can just do them when I have time for them on those days.
As for cardio, I'm doing a C25K program, so I do those workouts 3 days a week. The days depend on my schedule though, although I usually try to do them on ST days because they're shorter workouts than I like to aim for and don't burn as many calories because they're mostly walking right now.
The rest of my workouts I don't really schedule, unless I have something planned. For example, I'm hiking with some friends on Tuesday, which is a very intense workout, so I know I need to have lighter cardio workouts on Monday and Wednesday (probably my C25K workouts. I just finished Week 2 after some time off, so they're not very intense, as there is very little running involved for now.) I aim for 45-60 minutes cardio, at least 6 days a week, but what that cardio is really depends on many factors--weather, my schedule, my enthusiasm for a particular workout on that day, etc.
Fitness Minutes: (19,090)
1,724 7/20/13 10:59 P
Yes, I also have a schedule. I work out 5-6 days a week and I alternate a circuit training DVD (strength with cardio) with weights with a 4-5 mile walk-jog (pure cardio). So each day I know what I'm doing because I'm alternating from the day before. Sometimes I mix it up by doing a different strength training or cardio workout, but I stick to my rhythm. Works for me.
You can't wait for inspiration. You have to go after it with a club. -- J. London
Fitness Minutes: (2,267)
7/20/13 10:01 P
Thanks for your reply. I don't know why I never thought of planning out what I am going to do each day before. I think it would of saved me a lot of heartache.
Fitness Minutes: (31,713)
2,093 7/20/13 9:55 P
I have a regular schedule I follow for most weeks. Then I don't have to think about what I'm going to do but just get up and go. T-Th I go to gym for cardio or strength training. I then ride my bike 2-3 times a week to run errands.
Do not look where you fell, but where you slipped. African proverb
Fitness Minutes: (2,267)
7/20/13 9:16 P
At the beginning of the week do you plan out what your going to do for exercise during the week? I am thinking about doing that. My biggest problem is waking up and not being sure what I want to do for exercise.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.