I'm going to weigh in with this recommendation. Take at least one rest day from cardio (and strength training) per week. Working out every single day doesn't give your body time to repair itself, so a rest day once per week is helpful. And I'd also suggest that about once every 5-6 weeks that you give yourself an easy week - not necessarily a full week off - but a significant cutback in your intensity and/or time spent exercising. This will also give your body and mind some time to recharge. Your rest week can be a good week to pursue some easy, fun exercise outside your normal routine - e.g., go for a swim if you normally run, play frisbee in the park, take a yoga class, go dancing, etc.
Ultimately, your goal is to still be exercising this time next year, and the year after that. If you do too much, you are likely either to injure yourself or burn out.
Fitness Minutes: (13,797)
447 5/1/12 12:58 P
I workout with a trainer and he wants me to do one day with him and 4 by myself.
No problem! Keep your eyes on the prize: a lifetime of fitness! Your perspective may change as time goes on, but this is a marathon, not a sprint. Your "best" two months that you can't sustain for more than that will have less impact than several sustainable years!
Fitness Minutes: (2,937)
270 5/1/12 7:45 A
Exercisng more isn't going to hurt you....(if you try more exercise and it does hurt you, STOP!)
Here's the question:
When you think of your non-scale goals, right now, how much exercise does that involve? When you envision your life in maintenance, how often do you work out, how intensely, and for how long? Allow that to dictate how long you work out rather than how quickly you will meet your other fitness goals.
If you see yourself as someone who will put in an hour plus per day at the gym, then do it! Sweat it out! Love it! And know that your body will conform to the lifestyle you choose to lead.
If you are happy at your current level and the outcome you are getting, stay right where you are. As you improve your fitness, increase intensity but not time.
If your opinion on this matter and how you see yourself changes, change your behavior in response.
Everyone already did a great job answering this--but I just wanted to throw in these 2 cents. You have to remember that it's all about you! Unfortunately, no one can really tell you exactly how much you should work out--you're going to have to test it out with your body, your results, and how you feel. Just remember that different things work for different people so whatever feels best to you probably is!
I know some people who work out just 3 days a week and feel great... others who hate that they can only work out 6 days a week! I tend to fall somewhere in the middle....some weeks I skim by on 3-4 days, some weeks I just want to work out every day. Also realize this might change as you go through the process... your body might want more working out-or maybe just different working out.
Summary: Looks great! If it's working for you-even better!
I agree that nutrition is very important. I was always told that exercising will give me energy, but I had been exercising 6 days a week and still was feeling tired. At that time, I was trying to eat less and apparently was not meeting my recommended calorie intake. Once I started eating better and meeting those nutrition goals, I started feeling a difference and havnt been so tired as much.
Edited by: EGAV520 at: 4/29/2012 (17:27)
Fitness Minutes: (68,454)
6,383 4/29/12 5:15 P
Sounds like you are on a good program - keep it up!
Fitness Minutes: (156,701)
4,311 4/29/12 4:52 P
You can over exercise in relation to what you eat. You must balance a fully balanced diet with your amount of exercise or you wind up not losing weight because you are starving your body of the nutrition it needs. Find a balance. Use the trackers. Good luck.
Fitness Minutes: (28,166)
1,631 4/29/12 11:59 A
I think you meant "rather than more time", didn't you? I do agree that more intensity gets you more bang for the buck than more time, but many folks(especially beginners) aren't yet conditioned for the higher intensity and more time will help them get their endurance up a bit before kicking it up. I started with low intensity and slowly added time and intensity as I started getting stronger. In my case, I had stopped taking HBP meds and was not only trying to lose excess weight, but get my heart back in shape. So I had to be careful of too much intensity.
When I was younger I could jog a mi or 2 and then sprint a 1/4 mi to top it off. That would probably kill me right now. LOL But after 4 months of conditioning, I am beginning to change up the steady 4.0 speed and start putting in some incline and speed changes as I jog. Friday I did a bit of a test run and got it up to 6.0 for about a minute. I didn't do so bad and with my HRM I am able to keep an eye on my HR.
So doing 30 minute cardio is fine for beginners even at low intensity. And if that is all they can commit to it then upping the intensity is definitely the best way to get the best bang for the buck. Although, I do think that first conditioning and building up one's endurance is a safer and better way to work into a good cardio routine(especially if it is running). Since I am now able to do 65 minutes at 4.0, I am going to begin lowering the time/distance and increase the intensity. But that's just me. ;-)
I agree that once you are at 30 minutes 3 times per week, you are often much better adding more intensity to your workouts, rather than more time.
Edit: Yes, I did mean more time.
Edited by: MOTIVATED@LAST at: 4/30/2012 (00:21)
Fitness Minutes: (28,166)
1,631 4/28/12 7:38 P
I agree that focus on the nutrition is the most important and most beneficial. And if you are getting quality workouts in, 30 min. isn't a bad start. I do like just doing full body workouts and cardio all on the same day and only 3 days per week. It gives me plenty of rest days and days I can take care of other business. My cardio at the moment is 4 mi(65min) on the treadmill and about 45 min of weights and calisthenics. This routine has kept me losing a consistent 1-2 lbs per week since January. Keep the faith.
Thirty minutes cardio on days you don't strength train would actually be ideal for an average healthy adult. So a little bit less than you're doing.
But dieting adults can benefit from more. While losing fat is more about nutrition, every bit of movement you add adds to your daily calorie deficit. :)
So basically, I'd say don't change anything - especially if it's working!
If it's not working, look at your food first. That's probably more likely the problem.
If you want to change anything (and you don't talk about this aspect anyway so maybe it isn't a change) make sure your 30 minutes of cardio is very effective. Use intervals, HIIT, hills, even Tabata Protocol to ensure you're getting the biggest bang for your buck in those 30 minutes. Just doing 30 static minutes of the same 'steady state' cardio is the least effective thing you can do.
Fitness Minutes: (15,376)
1,939 4/28/12 3:06 P
I think it completely depends on your goals. If it is mostly weight loss, then it seems a bit much, since most of weight loss is nutrition, not exercise. If you are going for increased fitness and cardiovascular stamina, then it seems like you are on track. You might want to fit in a rest day once in a while so you don't get an injury or burned out, but that is up to you.
Fitness Minutes: (4,085)
24 4/28/12 2:51 P
Is your current program working well? If it is, No changes needed (yet). If you are not getting the desired results, it might be worth trying something else--not necessarily more exercise, but changing your program or examining other factors such as your nutrition and rest. Sometimes we acclimate to a certain exercise protocol and it becomes status quo instead of shaking up the system like it did at first.
Best wishes, DPV
Fitness Minutes: (2,937)
270 4/28/12 1:14 P
As of right now im doing 30 min of cardio everyday of the week n 3 non consecutive days of strength training. Is this enough to accomplish my goals or should i be doing more?
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