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Is this a good weekly exercise schedule?

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Author: Message: Sort First Post on Top

SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
1/5/13 9:03 P

Other than your lack of proper strength training, it looks good! Do remember to take time off... How long have you been working out? It's important to schedule rest days where you aren't doing intense cardio (light cardio like yoga or walking is fine) so that your body can rest and recover, and heal from the stresses you're putting on it.

Remember that crunches won't give you a flat stomach (and are limited to strengthening only a few muscles) and butt work won't give you a cute bottom. Full-body strength training is important. Core strength IS critical for all your work, but don't limit it to crunches. That's like training for running by doing jumping jacks all the time. You'll get really good at doing jumping jacks, but that's about it! It doesn't matter as much what exercises you do as how much you eat, because you adjust your nutrition to meet your exercise needs. I need to create the same calorie deficit when I['m working out 5 days a week for 2 hours a day, as I do when I'm sedentary and on my butt all the time... I just have to eat more to compensate when I'm exercising!

You mention exercise, but nothing about your diet. YOu can't out-exercise a bad diet! All the crunches, zumba, and strength training in the world will not help you lose weight if you don't get your eating under control!

Edited by: DRAGONCHILDE at: 1/5/2013 (21:05)

Posts: 2,033
1/5/13 2:39 P

Definitely add a full body strength training workout. If it's the abs you are targeting, they are made in the kitchen.

Posts: 66
1/5/13 2:20 P

add two 30 minute weight training sessions. You could do that instead of the ab workouts.

Posts: 21
1/5/13 2:02 P

Thanks for the advice. I'll go to a 'Total Body Conditioning' class at my gym once or twice a week :).

SparkPoints: (28,470)
Fitness Minutes: (21,026)
Posts: 983
1/5/13 11:54 A

You're cardio looks good. I love zumba too! And I agree,a lot of your workout is dedicated to crunches. They're not going to hurt you but you can't spot train to get flat abs if that's what you're trying to do. Add some strength training. Get some weights, I have a set of 4,6,and 8 lbs that I use, and do some of the strength training videos on spark or add some squats and lunges for lower body strength, do push ups, etc, not just crunches.

SparkPoints: (9,202)
Fitness Minutes: (10,607)
Posts: 402
1/4/13 8:22 P

Add some weight training. You have the cardio down.

SparkPoints: (13,420)
Fitness Minutes: (20,043)
Posts: 865
1/4/13 7:34 P

Heips! Pretty okay, but also very old-school.

You're doing butt exercises and crunches 'cause you want nice abs and a shapely bum, right? Then do strength training. If you have access to a gym, any circuit training, class like Bodypump or whatever, even once a week, will help.

No seriously. The crunches and butt exercises will not hurt your abs and butt. But if you want to really see it in this area, you will need to work your other muscles. Pushups will do more for your abs than crunches. Having more muscle will make you burn more fat in every workout you do, because the more muscle you have, the higher your metabolism burns. It is impossible for you to get big muscles (assuming you don't want them) unless you eat more calories and work hard at building.

The butt-and-abs is a girly lie they've told us since the 1950s in order to sell bogus products. It seems like it would make sense, and don't stop doing the exercises 'cause they're not hurting you, but don't believe that those leg lifts are actually what's going to give you a nice butt in the end. :)

SparkPoints: (5,818)
Fitness Minutes: (1,285)
Posts: 349
1/4/13 6:00 P

I blame Jane Fonda....

Are you just looking to lose fat? It's probably easier to track nutrition.

Your abs make up about 3% of your lean body mass.. Why is 50% if your routine devoted to them?

Zumba looks fun so do it. But there is wisdom in just counting it as fun time rather than exercise.

Everyone will highlight a need for strength training in your routine,,

Edited by: BOB240 at: 1/4/2013 (18:05)

Posts: 21
1/4/13 5:53 P

Because of my stubborn weight loss, I wanted to gain insight from you guys in what I could do to change up my exercising that will help lose the most weight.

Cardio Kickboxing (45 minutes-an hour)

Elliptical (40 minutes)
100 Crunches (different types) /Butt exercises

Zumba!!! (45 minutes)

Zumba &Crunches
Elliptical & Crunches and Butt exercises.

Let me know what you guys think.

P.S., If you couldn't tell, I'm getting somewhat addicted to Zumba.

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