Different exercise everyday? (without rest days)

v3bwux9w109

Hi!

I used to exercise a lot 5 years ago. Running, Swimming, and Martial arts. I stopped but i plan to start again.

I was thinking if i could exercise everyday a different muscle group without rest

I was planing starting with something like this.


Sunday Hiking
Monday Gymn
Tuesday Running
Wednesday Gymn
Thursday Running
Friday Gymn
Saturday Running

And later

Sunday Hiking
Monday Wall Climbing
Tuesday Running
Wednesday Wall Climbing
Thursday Running
Friday Wall Climbing
Saturday Running


Of course i plan to start really slow and if i feel tired i would make a break.

ps. I dont care about building a body etc.I simply enjoy moving.

Im male 34 years old, and my diet is almost perfect. (traditional Mediterranean diet)

malibu927

If you’re just getting started rest days are EXTREMELY important. I would say do either the gym days or the running days, not both. And even on a rest day you don’t have to be completely inactive. Take a walk or do some yoga.

Cherimoose

Sure, you can workout every day. Just start with short, easy sessions and add a little to each workout, while watching for symptoms of overdoing it (fatigue, pain, etc).

DancingMoosie

What do you plan to do on your "gymn" days? Does hiking really use different muscle groups than running? Are you doing any strength training?

v3bwux9w109

DancingMoosie wrote: »

What do you plan to do on your "gymn" days? Does hiking really use different muscle groups than running? Are you doing any strength training?

Hi! I wanted to say gym.

Well I'm hopping rock climbing can replace strength training. I find going to the gym really boring after a while.

On saturday and sunday yes i would exercise the same muscle.

All the other days i rest the muscles i exercised the previous day.

v3bwux9w109

My basic question is if i can exercise everyday different muscle groups without rest day?

Spliner1969

The younger you are the less impact exercising every day will have. When you hit upper 30's, 40's it gets more important to take rest days. You can still be fit at any age, but rest is important for your body to rebuild itself. For instance, to build muscle you have to tear down the muscle you have. Your body will build more muscle when it repairs that muscle. But if all of your energy is expended elsewhere in your body it can't do that efficiently. My advice, take at least 1 rest day a week. Two would be great, one can be 'active' with simple walking or maybe light swimming (or a muscle group you don't normally use). Consider practicing IIFYM. Use a TDEE calculator, set a strict exercise schedule, and stick to it. Most TDEE exercise calculators will figure your average calories per day over a week, so that you don't have to eat less on rest days (which are days your body needs the extra calories for recovery). Sites like IIFYM.com can help with that calculation. Just my .02 based on the fact that my first six months here I did the same, 7 days a week exercise. Ended up injured.

giantrobot_powerlifting

Are you sure that’s enough activity? I mean it’s only every day, once a day? What about your lunch hours? What about when your asleep? Surely, you have time when your sleeping too.

v3bwux9w109

Thanks. Well probably i will take one running day off. (Saturday)

PS.In the long term I dont really care about building muscle and i already lost alot of weight. About 15kg not so much by restricting calories.I simply started to eat really healthy.

My main plan is to do staff i like and keep me active. I dont care about lifting more weight or running faster or longer. 5k is fine.

Since its about 4 years since i did any kind of exercise i thought starting with strength training for 3-4 months before i start rock climbing.

v3bwux9w109

giantrobot_powerlifting wrote: »

Are you sure that’s enough activity? I mean it’s only every day, once a day? What about your lunch hours? What about when your asleep? Surely, you have time when your sleeping too.

I currently live a relative sedentary life. Just some hiking each Sunday and some tango dancing each friday(dont even sweat when i dance)

Basically what i wanted to do is add wall climbing (upper body) and running(lower body).

Wall climbing is 3 times per week.
I wanted to start something for my legs to. I was told that i need to run 3 times per week to improve.
Dont want to improve much. 5k is enough.

So we are talking for 3x1h wall climbing and 2x30min running. Im not or want to be a gym rat.

MelanieCN77

You've technically varied the activity but running and hiking are both leg heavy and right next to each other a lot.

jessef593

v3bwux9w109 wrote: »

giantrobot_powerlifting wrote: »

Are you sure that’s enough activity? I mean it’s only every day, once a day? What about your lunch hours? What about when your asleep? Surely, you have time when your sleeping too.

I currently live a relative sedentary life. Just some hiking each Sunday and some tango dancing each friday(dont even sweat when i dance)

Basically what i wanted to do is add wall climbing (upper body) and running(lower body).

Wall climbing is 3 times per week.
I wanted to start something for my legs to. I was told that i need to run 3 times per week to improve.
Dont want to improve much. 5k is enough.

So we are talking for 3x1h wall climbing and 2x30min running. Im not or want to be a gym rat.

If you think bouldering doesn't require lower body strength then you're in for a surprise.

Chieflrg

malibu927 wrote: »

If you’re just getting started rest days are EXTREMELY important. I would say do either the gym days or the running days, not both. And even on a rest day you don’t have to be completely inactive. Take a walk or do some yoga.

Many people get results doing running and gym workouts in the same day and take a true rest day in between. There is no harm in doing them the same day as long as your goals are met and recovery happens.

aokoye

v3bwux9w109 wrote: »

giantrobot_powerlifting wrote: »

Are you sure that’s enough activity? I mean it’s only every day, once a day? What about your lunch hours? What about when your asleep? Surely, you have time when your sleeping too.

I currently live a relative sedentary life. Just some hiking each Sunday and some tango dancing each friday(dont even sweat when i dance)

Basically what i wanted to do is add wall climbing (upper body) and running(lower body).

Wall climbing is 3 times per week.
I wanted to start something for my legs to. I was told that i need to run 3 times per week to improve.
Dont want to improve much. 5k is enough.

So we are talking for 3x1h wall climbing and 2x30min running. Im not or want to be a gym rat.

So correct me if I'm wrong, but you're planning on going from a more or less sedentary life (though at least not completely sedentary) to doing quite a log of physical activity seven days a week? That seems like a recipe for, at the very least, frustration. Outside of that I think your idea of preparing for climbing by going to the gym is pretty misguided - just start climbing.

Lastly, as someone else said, if you don't think rock climbing requires a lot of lower body strength then you are going to be in for quite a surprise. Basically your schedule is, lower body seven days a week. I personally have nothing against only doing physical activities that are lower body dominant, but just know that that's what you're doing.

v3bwux9w109

jessef593 wrote: »

If you think bouldering doesn't require lower body strength then you're in for a surprise.

I have tried it before a couple of times but i remember that only my hands were hurting the next day.
My legs where really strong then so maybe Im wrong.

v3bwux9w109

aokoye wrote: »

So correct me if I'm wrong, but you're planning on going from a more or less sedentary life (though at least not completely sedentary) to doing quite a log of physical activity seven days a week? That seems like a recipe for, at the very least, frustration. Outside of that I think your idea of preparing for climbing by going to the gym is pretty misguided - just start climbing.

Well besides the day to day walking, hiking on the weekends and tango dancing yes i guess i live a sedentary life.
Anyway my idea was that gym would prepare my upper body and avoid potential injuries. I dont plan to start running 5k from the first day. I certainly start slowly.

aokoye wrote: »

Lastly, as someone else said, if you don't think rock climbing requires a lot of lower body strength then you are going to be in for quite a surprise. Basically your schedule is, lower body seven days a week. I personally have nothing against only doing physical activities that are lower body dominant, but just know that that's what you're doing.

Ok this must be a hyperbole. Cant imagine that wall climbing doesnt exercise the upper body.

v3bwux9w109

Chieflrg wrote: »

malibu927 wrote: »

If you’re just getting started rest days are EXTREMELY important. I would say do either the gym days or the running days, not both. And even on a rest day you don’t have to be completely inactive. Take a walk or do some yoga.

Many people get results doing running and gym workouts in the same day and take a true rest day in between. There is no harm in doing them the same day as long as your goals are met and recovery happens.

thanks! that might be a good idea.

aokoye

v3bwux9w109 wrote: »

aokoye wrote: »

So correct me if I'm wrong, but you're planning on going from a more or less sedentary life (though at least not completely sedentary) to doing quite a log of physical activity seven days a week? That seems like a recipe for, at the very least, frustration. Outside of that I think your idea of preparing for climbing by going to the gym is pretty misguided - just start climbing.

Well besides the day to day walking, hiking on the weekends and tango dancing yes i guess i live a sedentary life.
Anyway my idea was that gym would prepare my upper body and avoid potential injuries. I dont plan to start running 5k from the first day. I certainly start slowly.

aokoye wrote: »

Lastly, as someone else said, if you don't think rock climbing requires a lot of lower body strength then you are going to be in for quite a surprise. Basically your schedule is, lower body seven days a week. I personally have nothing against only doing physical activities that are lower body dominant, but just know that that's what you're doing.

Ok this must be a hyperbole. Cant imagine that wall climbing doesnt exercise the upper body.

I say this as someone who was a competitive rock climber during my early teenage years, rock climbing is much more lower body and core intensive than anyone who doesn't climb gives it credit for. Also lots of hand strength. I honestly don't think that going to the gym without an educated goal will prepare you much for climbing. By educated goal, I mean going into strength training for climbing with knowledge of how you use your body when you climb and what exercises will best help you, strength wise, to be a better climber. Given that you've never climbed before I honestly don't think you'll likely to really get injured via climbing anytime soon. Honestly what you need to do is climb, that is what will make you a better climber at this stage and you will get stronger from doing that.

I think what's more likely than getting injured via climbing is that by giving yourself no rest days you'll end up with an overuse injury from the combined stress on your body. It would be one thing if you had months to years of training under your belt, but you're trying to go from nearly zero to 60. Forgive me if I missed this, but what is your logic behind not having any rest days?

Climbing two days a week and running three days a week sounds a lot more sensible than your seven days a week plan. Maybe hiking every other week (which would cut out one of those rest days) as well. For what it's worth, in my ideal world my schedule would look something like this:

Sunday: run
Monday: bike
Tuesday: strength, swim, climb
Wednesday: bike
Thursday: strength, run, climb
Friday: bike
Saturday: rest

With strength stuff being primarily lower body and happening right before I swim in the morning and then climbing happening in the afternoon/evening. That's something that, depending on how I'm feeling physically and mentally, is probably sustainable for me. That said, I've been building up to that and in a typical week I'll do 4-5 aerobic based workouts/activities a week (between swimming, cycling, and running), strength stuff in the weight room 1-2 times a week for physical therapy purposes (primarily lower body), have a physical therapy appointment once a week, and do home PT exercises 2-7 days a week (primarily upper body at this point).

v3bwux9w109

@aokoye

First of all thanks for your reply.
i thought starting gym and strength training before wall climbing because my girlfriend started a couple of months ago wall climbing and got tendinitis. Although as she told me she already had a couple of years ago tendinitis.
The idea was to start gym for 2-3 months (while she recovers) and then start together wall climbing.
I am also a programmer so i would like to avoid hand injuries thats why i though starting gym for a couple of months before wall climbing was a good idea.
Maybe i can ask at the gym to make me a program that will strengthen the appropriate muscles.

I dont have a particular reason for workout everyday. I simply like moving. I was told long ago that i need to run at least 3 times per week to see improvements and avoid injuries. So i just wanted to see if its possible to make a schedule to fit it in. The plan for running is to reach slowly 5km in 30 minutes and stay there. I probably already can do it but dont want to risk it.

I used to exercise alot when i was younger and i stopped 5 years ago since with my former job i didnt have any free time. Now that i have more free time i want to start again.
I really enjoyed doing different exercises per day. Mostly Kung fu 2-3 times per week, running (the winter) and sea swimming (summer) once or twice per week and hiking each sunday. Saturday were days off. Also I was always losing 2-3 days workout each month because of work, studying or some other random reason.

Metalman224

malibu927 wrote: »

If you’re just getting started rest days are EXTREMELY important. I would say do either the gym days or the running days, not both. And even on a rest day you don’t have to be completely inactive. Take a walk or do some yoga.

^^^^
This.... Rest days are super important or you will start to lose gains as your CNS (central nervous system) gets too stressed out. This in turn causes your cortisol levels to elevate thus halting energy going to muscles and repair. Cortisol will cause fat storage rather than letting your muscles have the energy. After a short while the cortisol will actually start to allow muscle to be expended as energy.....
Walking, yoga even just stretching sessions are great stress relief....less stress, more rest = more gains.
Hope this helps.
P. S. I used to be mad fit fifteen years or so ago.....To achieve that level of fitness and have the recovery time of the old me would be fantastic but the human body is what it is..... Good luck on your journey mate!

Metalman224

As for the boring gym.... It's all about your goals. If you want to achieve them sometimes you have to stick at it.
I'm fortunate enough to have a gym at home so I bought myself a kikass stereo and a google music account and just crank that *kitten*. Music is my motivation for sure.
Just sort some wicked beats and feel the burn. Same goes for my walks and runs... Same music account and some kikass headphones and just hit it. Time flies with a good playlist.
If music isn't your thing then a good training partner is the next best thing.
Having someone with the same goals and someone to have a friendly competition with is a good motivator. If you want to focus primarily on fitness, HIIT training is the go to. 20mins of all out muscle burning, sweat dripping fury will have you fit as f! *k and in and out in record time.

lorrpb

v3bwux9w109 wrote: »

My basic question is if i can exercise everyday different muscle groups without rest day?

NO. If you’ve read more than 2 threads here on MFP you know that. Your fitness level 5 years ago has nothing to do with what your should do now. When starting out you need to learn to pace yourself. Start with 3 days/week for a couple months and build up from there. It’s about your WHOLE BODY needing rest, not just specific muscle groups. Even elite athletes take rest days.

You say you like to be active, but haven’t been for 5 years. You certainly can move or be active every day but consider some days of walking, yoga, and other lighter activities especially until your body adapts.

MishMashMisha

Not an expert or anything, but I don't see too much of a problem with it. The only thing is you have to work up to it. Maybe while you are waiting for your girlfriend to recover, just skip the gym and focus on running/ hiking. Have two active rests with stretching/walking/body weight exercises, and one true rest day. So something like...

Sunday Hiking
Monday ACTIVE REST
Tuesday Running
Wednesday ACTIVE REST
Thursday Running
Friday REST
Saturday Running

Eventually you can add in some strength training on the active rest days, if you want. Then, by the time your girlfriend has recovered you should be able to replace your active rest days with rock climbing. I would still have one scheduled rest day for a while, until you get comfortable enough. Eventually you can just take rest days as needed.

That's pretty much what I did/ am doing. I started off the beginning of the year 4 days strength training/ 2 days active rest/ 1 day rest. I have since move on to 3 days strength training, 3 days running, 1 day rest. But now I'm finding that I get grumpy if I don't do anything on my rest day, so I'm thinking of dropping it and just taking rest days as needed.

Brabo_Grip

Give it a shot and listen to your body. When I started my lifestyle change at age 37, I planned 3-4 days max. Even though I was obese, (270 lbs on a 5'10" frame) I found I could tolerate 5-6 days of pretty intense excercise. I'm 43 (and 95lbs lighter) now and train 7-10x a week (two-a-days some days) with an active rest day yard-work etc., on Sundays. I listen to my body though. If I feel the signs of overtraining I dial it back to 7 sessions or switch up what I am doing. Caveat: I'm talking cardio work - lifting is limited to 3 days a week max.

ttippie2000

I think of periodization somewhat differently. I run on a 7 day micro-cycle schedule just cause that fits into my work and weekend schedule. I think it in terms of the systems I am training:

Day 1 Strength training (heavy day)
Day 2 Lactate threshold training (generally swim intervals)
Day 3 Rest
Day 4 Lactate threshold intervals (running)
Day 5 Strength training (speed-strength/plyometric day)
Day 6 V02 MAX and lactate threshold intervals (bicycling)
Day 7 Aerobic threshold day/Active recovery