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MOTHERBOARDER SparkPoints: (124,231)
Fitness Minutes: (91,180)
Posts: 6,366
11/12/13 10:15 A

both

LUBAML Posts: 6,845
11/12/13 8:32 A

I need sleep and exercise too

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
11/12/13 7:24 A

I really appreciate all of the advice! I am going to use my weekends working as 1-2 days of rest depending on my energy levels after working all night.

I saw the video for the HIIT. I REALLY like that it is low-impact, short, and extreme. Perhaps I can add that into my routine to mix it up from cardio.

Thanks everyone!

JUSTIMEEM Posts: 136
11/12/13 5:09 A

There is the so-called HIIT training (short time workouts at a high intensity).
Read here more about it and see if it's right for you:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1720

Try to squeeze them when you feel up to the challenge (morning, evening, weekends).

SIMONEKP Posts: 2,559
11/10/13 4:32 P

make those days your rest days

JOSEPINAD SparkPoints: (7,148)
Fitness Minutes: (5,128)
Posts: 1,019
11/10/13 4:23 P

Sleep!!!

MLAN613 SparkPoints: (166,608)
Fitness Minutes: (161,989)
Posts: 10,820
11/10/13 8:18 A

You have received a lot of great advice here already. I am going to chime in about nutrition. Healthy living is 80% nutrition and 20% exercise. You can't out exercise lousy food choices and constantly eating to excess. Make sure you are eating within your Spark ranges and making wise food choices.


JENNILACEY SparkPoints: (77,026)
Fitness Minutes: (72,449)
Posts: 2,489
11/8/13 2:31 P

No one says you have to workout every day... nor should you. 4 days a week is fine. 2 days strength training and 3-4 days cardio. All you need is 20-30 mins of high intensity interval training, that will cut down the amount of time needed for cardio. Then just do a full body ST routine 2 days a week for around 45 minutes.

Edited by: JENNILACEY at: 11/8/2013 (14:32)
ARCHIMEDESII SparkPoints: (142,886)
Fitness Minutes: (213,815)
Posts: 20,968
11/8/13 2:29 P

Online Now  • ))
Have you considered making your meals on days you aren't working 12-13 hours ? Instead of cooking a meal every day, why not make a big pot of something. Then portion the meal out into containers that you can grab and nuke later ? That's what I do for lunch when I go to work. I could say a pot of chicken/rice on Sunday. I put it into individual containers. Then when I go to work, I grab one for lunch. You can do this for dinner too. It's a way to save time and you know you're still getting a healthy meal.

There are better ways to budget your time so that you aren't so maxed out.

And I agree with the others, you don't have to work out an hour a day to be healthy. What you do for exercise really depends on what your fitness goals are. The person training for a 26.2 mile marathon has very different needs than a person who just wants to be a bit fitter. You tailor your exercise routine to your fitness goals.

Tony Horton has a popular series of 10 minute workouts. You can find tons of short routines posted on YOUTUBE. Every little bit does make a difference.


SERGEANTMAJOR Posts: 6,418
11/8/13 2:04 P

If I may, the presumption that you need to exercise for an hour to gain benefit is in error. The benefit from exercise is the intensity at which you do it not the duration you do it. There are numerous exercise programmes which are based on twenty minutes or less to as few as 4 minutes. If you do some research you can find a programme which fits your schedule and will not impinge on your sleep.

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
11/8/13 1:27 P

I definitely like that idea! I can't believe it never crossed my mind to decrease the workout time, heh.

Thanks guys! Now if only I could figure out if I need to count all that walking at work that the Spark Activity Tracker picks up - I should be in a perfect position to make a schedule!

Thanks!

AZULVIOLETA6 SparkPoints: (65,334)
Fitness Minutes: (73,403)
Posts: 3,194
11/8/13 11:27 A

Online Now  • ))
Why not do a lighter/lower key exercise on those days for a shorter amount of time?

You don't have to do a long, full-intensity workout every day. A half-hour walk might be just the thing to keep you on track without interrupting your sleep too much.

OLGA18 SparkPoints: (12,378)
Fitness Minutes: (3,719)
Posts: 664
11/8/13 11:24 A

Wow, that's one heck of a schedule!
Sleep is really important and working out if you are already tired and can't keep proper form isn't a great idea but I agree with the pp who suggested perhaps 10 minutes or so in the morning. Maybe a 10 or 15 minute walk around the block to energize you for the day!

LOUNMOUN Posts: 1,306
11/8/13 10:49 A

I don't think you should short yourself on sleep that much.
Perhaps you should just do shorter workouts on those 3 days. You could do a 10 minute workout when you get up.
You could prepare food for those days in advance to free up a bit of time.

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
11/8/13 10:40 A

I had thought of that but since exercising tends to make me a bit hyper I am worried that an hour of exercising when I get home in the mornings will keep me up for a couple of hours and destroy my sleep. I have been super fatigued lately and having to take naps during the day and I typically sleep about 9 hours a night when I don't nap.

I am hoping someone else has tried this and can offer tips to how they managed to succeed.

I am close to just saying that I won't exercise of those nights, but I don't want to mess up my weight loss or jeopardize my healthier lifestyle since I am so stubborn and easily fall off track. :(

CANDACEMM Posts: 1,204
11/8/13 10:32 A

Only you can be the judge of that ... if you're able to function on a small amount of sleep then you can do what you need to do. If you're someone who needs a bit of sleep to function, then maybe you won't be able to.

Instead of exercising at night, have you thought about exercising in the morning?

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
11/8/13 10:25 A

I work 13 hour night shifts every Fri, Sat, Sun. It takes an hour to get to and from work (and will be doubling here in about 3 weeks). So...considering it takes about an hour for me to get ready and cook my food for the night, 15 hours of my day are gone. It typically takes me about an hour to fall asleep once I get home, too. Especially if the night was bad for my mentality. I want to exercise but I am afraid that if I exercise after I get home from work I will either skip out on it because I am so tired or I will make myself stay awake for longer from the thrill of exercising.

So... here is the question. Is it worth going from 8 hours to 6.5 hours of sleep in order to get my exercise in on the weekends? I am usually super drowsy when I wake up anyways so the exercising might help wake me up but it will already be causing a sleep deficit.

To exercise or to sleep?

That is the question...

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