What's your exercise schedule? Beginning again....

Balaru

Just finished my first seven days. I know from past attempts that it's best to mix things up. I did mostly cardio (walking 3 mph/ 3 miles and 20 minutes on stationary bike and stretching (yoga) every day this week. Coming from complete couch potato stage my legs are sore today but I want to keep going without getting hurt. (I.e. plantar fascia, twisted ankle or spraining something which has happened several times in the past from being too gung hoo in the beginning wanting to get it done)


I want to ad a dumb bell workout and get a schedule going.

Have been tearing my house apart looking for my P90X dvds to no avail. Grrrr!!!!!

I remember Tony worked a different part or way each day. Back, chest and abs on day 1 then plyometrics jumping the next.

What's your routine right now? Or is there a new way to do this.

My first goal is consistency. Which means not over doing and getting hurt but pushing hard enough to get serious results. Makes sense?

Rage_Phish

gym at 5:30 am before work

ARGriffy

At home dvds and pole dancing works for me!

2 workouts a week Btw!

ZobiaQureshi

I've been doing the Couch 2 5k app! I am at week 3 day 1 but it feeels great! This usually consumes 25-30 minutes of the day. Afterwords, I either run a little more or walk until i hit my calorie goal (200-300 burn)

ashleyjongepier

I use fitnessblender.com, right now I'm doing FB FIT (8 week plan, 5-6x 50 min aprox) but I started with their low impact plan.

My week looks like this more or less

HIIT + Lower body
Upper body (sometimes with cardio sometimes without)
cardio + abs
HIIT and lower body
Upper body
Yoga/ stretching

All you need is weights for most fitnessblender workouts, they are free on youtube and lots of people build their own workout plans. I paid the 16 CAD for mine because I just didn't want to make my own. I can't recommend them enough.

ObsidianMist

I go to the gym 3 times a week doing stronglifts 5x5, and now that it's getting nicer out I'm walking to and from the gym, and I often walk a lot on non-gym days, and I'm trying to get back into doing yoga a few times a week too.

Francl27

I started with Beachbody programs. Quite sure I didn't actually get much done the first week because I was so horribly sore after the first workout (who am I kidding, I didn't even get through the warm up LOL).

So that was basically 4-6 days a week. I've changed things up since (did other classes, did some running, did some elliptical) but I try to do something every day. Typically nowadays it's 90 minutes on the bike or at the gym (I do rowing, weights, incline walking, or just incline walking), and my 'rest' days are usually a 3.5 mile walk in the neighborhood (or at the gym with a lower incline - so 6% instead of 8+).

sthome925

I do cardio 5-6 days a week with strength and weight training 3-4 days a week. I've been training in gym hardcore for the past 10 years and have had to switch up my workouts every few months because of hitting plateaus.

Nicklebee93

I do some form of exercise everyday for at least 30 minutes.

Walking the dog in the am and pm. Doing a 45 minute cardio/aerobic workout video. Strength training. Now that it's nicer bike rides, racquetball, swimming.

HealthyGinny

I don't exercise everyday but I try to several times a week: long walk, static bike, bit of strength training, bit of running, "stepper" machine (not sure how you call that in English). When I can"t exercise because I work late, I do everything i can to at least get my 10,000+ steps a day and that helps a lot I also don't feel bad when I get a rest day, they're good also!

Shells918

At home I'm currently doing CIZE and then either Zumba or Walk away the pounds every morning.

juliebowman4

I've been back at it for a week too! Yay us!
AquaFit 60min class 1x week
Bikram Yoga 90min class 4xweek
3-5K walk (with intermittent jogging) 3x week.

KDar1988

Gym after work every weekday for cardio, 2-3 days a week either at night after supper or 4am before work I do weight lifting. I am trying to get a better schedule for the weights but my weekday cardio is spot on...love it. I want to get my bike tuned up and start riding now that the weather is nice.

mgookin1

I am really out of shape and heavy at the moment, So my abilities are limited. I try to walk a minimum of 7-10k Steps a day. Its been about a week and now I am adding in Jump roping, Since it is one of my favorite things to do. I am starting with 10 minute sessions 3x a day every other day. After I start adjusting to that, I will probably start doing with some at home videos.

Machka9

Walk as part of my commute before and after work.
Walk at lunch.
Climb stairs periodically throughout the day to a total of 30-40 flights.
Walk or cycle ... and sometimes lift weights ... after work.
Cycle on the weekends.

Cherimoose

Balaru wrote: »

What's your routine right now?

My routine is tailored to my goals, abilities, and preferences.. all of which might be very different than yours.

Balaru

For those of you who do weight training - how did you get started and do you have a routine for that as far as which parts you work or do you work all of it every time?

jemhh

Balaru wrote: »

For those of you who do weight training - how did you get started and do you have a routine for that as far as which parts you work or do you work all of it every time?

I started off with a 3 day per week full body workout. It was one that a personal trainer made for me. There were two workouts (A and B ) and I just alternated them. I like full body workouts and I like upper/lower splits (generally 2 days of upper and 2 days of lower each week.) There are so many programs that you can do. Here is a short list of programs that vary in # days per week, sets, reps, and equipment. They contain generally the same core exercises but vary in the variations of those exercises and whether or not they include accessory or assistance exercises.

* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Balaru

Thanks I will check them out!

shrcpr

Balaru wrote: »

For those of you who do weight training - how did you get started and do you have a routine for that as far as which parts you work or do you work all of it every time?

I prefer DVD workouts so I've done Chalean Extreme, which I really like, and just started Body Beast yesterday. I have a full set of weights at the house, though, so that makes it easy to do at home.

kshama2001

Balaru wrote: »

Just finished my first seven days. I know from past attempts that it's best to mix things up. I did mostly cardio (walking 3 mph/ 3 miles and 20 minutes on stationary bike and stretching (yoga) every day this week. Coming from complete couch potato stage my legs are sore today but I want to keep going without getting hurt. (I.e. plantar fascia, twisted ankle or spraining something which has happened several times in the past from being too gung hoo in the beginning wanting to get it done)

I want to add a dumb bell workout and get a schedule going.

Have been tearing my house apart looking for my P90X dvds to no avail. Grrrr!!!!!

I remember Tony worked a different part or way each day. Back, chest and abs on day 1 then plyometrics jumping the next.

What's your routine right now? Or is there a new way to do this.

My first goal is consistency. Which means not over doing and getting hurt but pushing hard enough to get serious results. Makes sense?

Is your actually question "What's a way to increase activity without hurting myself by overdoing, as has happened in the past?"

Current exercise routines for people who have been exercising for years are not really relevant to your situation.

DisneyDude85

DDP Yoga 6 times a week, resting on Sunday. 3 days a week I workout on my lunch, the other 3 are in the evening. Anywhere from 30-45 mins.

Cherimoose

Balaru wrote: »

For those of you who do weight training - how did you get started and do you have a routine for that as far as which parts you work or do you work all of it every time?

Full body workouts produce less stress on each body part, so they're better to start with.

An excellent program for your age group is New Rules of Lifting for Life.

lgoldfarb

Monday night- 1.5 hours of yoga
Tues & Thursday night - 1 hour Zumba class
Wed & Friday mornings - 1 hour sessions with a personal trainer (strength training)
Also walk about 3 miles a day to get my step count to 10,000 ( on break at work 3x day + a dog walk in the evening)
If I'm going to hike or do a 5k on the weekend I skip one night of Zumba.

thunder1982

I mix up cardio and strength. I do strong lifts 5x5 probably only twice a week sometimes 3. I am following a training program for a 12km run, the program has 1 long run and 2 shorter runs each week.

Monday- Stretch & Strength (I do stronglifts 5x5 plus some core and lots of stretching)
Tuesday- Easy pace run building up to 1/2 my race length so by week 10 its a 6km run (started @2km)
Wednesday- Cross training (no running, but walking, swimming, cycling)
Thursday- Short fast run 2-3km plus strength (Strong lifts 5 x 5)
Friday- Rest
Saturday- 20-60mins cross (sometimes I'll do strength sometimes i'll just do heavy household chore such as lawnmowing)
Sunday- Long run builds from 4kms in week 1 to 10-11 kms week 6-9. Week 10 being race day.

I was tending to also run/walk on cross training days but have ended up getting plantar fascia so I will really have to par it back otherwise I'll end up too injured to race. Been making sure I wear proper shoes when doing lawnmowing/walking up and down stairs a lot etc and also stretching regularly. I can already feel an improvement in my foot.

Determinedtoloseliz

25 mins of an exercise dvd 3 times a week and try to go for a brisk 35min walk most days