Strength training schedule question

tigerblue

In an ongoing attempt to be more consistent with my strength training, I am wondering about changing my not very consistent schedule. Let me explain.

I do not especiallly like strength training, but I know it is important, and the more I read, the more the evidence convinces me. I wont even go into the reasons, because most people who would be answering my question are probably already "believers"!

I do love cardio, though. I love a good run, walk, ride, or swim. I learned to love it as I was losing, (because of the calorie burn I am sure) but now I just plain enjoy it. For the first time in my life my cardio workouts are something I choose to do, rather than something else to check off my long list of chores.

So when push comes to shove and I am making decisions about working out, I will always find some excuse for doing cardio instead of strength.

Right now, here is how my schedule is on a good week: Mon, Tuesday, Thursday, and Saturday will be cardio days at least 30 minutes. On a couple of those days, I will go longer, say 45-55 minutes. Wednesday and Friday I do strength training. sometimes it will be a 45 minute straight strength workout (like Body for Life) and sometimes it will be circuit training with some cardio mixed in. I do this because I find it easy to follow a dvd. (BTW most of my workouts are home based because of time restraints. I rarely get more than 45 or 50 continuous minutes to exercise and if I have to take 20 minutes of that driving to and from the gym, that is not good). sometimes I skip a strength workout and do cardio because ""the weather is perfect for a run today", or "if I dont do it today, I may not get a chance tomorrow"" or some other similar reason.

So, what if I did several short strength workouts a week, and on those days also did a short cardio workout too. I would reserve the other days for a longer run or ride. So, perhaps my shcedule would look something like this:

Monday-short cardio and short upper body and abs. Tuesday long run. Wenesday short walk and lower body strength and core. Thursday short run, upper body strength, Friday walk or run and lower body and core, and Saturday long run and abs/core. Sunday rest or perhaps recovery/fun walk or ride.

Would something like this work? Is there a reason why I cant spread the strength out and pair it with short cardio? Basically I would just spread my ""body for life"workouts across the week.

Ive just got to find something that will work in my life!

If there is no reason not to do this, can any of you "experts" tweak my proposed schedule?

TheEffort

I do strength training on Mon-Wed-Fri and cardio on Tue & Thu; on Sat I either do cardio or strength (sometimes both).

Personally, I see nothing wrong with what you propose...if it works for you then go for it.

keflexxxx

some thoughts

- it seems like you didn't love cardio at first, but eventually found yourself loving it after doing it for some time. the same could very possibly happen with strength training; it did for myself, and it has for lots of other people. it also may not, but it's something to keep in mind.

- have you considered adding a strength element to your cardio? here are some examples:

- pulling a weighted sled
- farmer's walks
- tyre flips
- hitting a tyre with a sledgehammer

i personally really don't like cardio, but i do like these; you might like them too. i'm not saying replace all your cardio, but it's a way to kill two birds with one stone.

- why specifically do you prefer cardio to strength training? if it's because you don't like being cooped up in a gym, then you don't have to be. buy a kettlebell or some other equipment and do your training outdoors. you can get a LOT of benefit from a small amount of equipment, and training outside is a great feeling.

- your schedule looks fine enough, but you could definitely flesh it out a bit. i'll see what you think about my first suggestions and then based on that we can go from there.

rybo

That's a very reasonable schedule. Just do your strength before the cardio while you are fresh. Unless its a case where they are split, like getting up for a short run in the AM & strength some time in the afternoon. That would be ok.

tigerblue

some thoughts

- it seems like you didn't love cardio at first, but eventually found yourself loving it after doing it for some time. the same could very possibly happen with strength training; it did for myself, and it has for lots of other people. it also may not, but it's something to keep in mind.

- have you considered adding a strength element to your cardio? here are some examples:

- pulling a weighted sled
- farmer's walks
- tyre flips
- hitting a tyre with a sledgehammer

i personally really don't like cardio, but i do like these; you might like them too. i'm not saying replace all your cardio, but it's a way to kill two birds with one stone.

- why specifically do you prefer cardio to strength training? if it's because you don't like being cooped up in a gym, then you don't have to be. buy a kettlebell or some other equipment and do your training outdoors. you can get a LOT of benefit from a small amount of equipment, and training outside is a great feeling.

- your schedule looks fine enough, but you could definitely flesh it out a bit. i'll see what you think about my first suggestions and then based on that we can go from there.

Hmmmm. This made me think.

Why do I prefer cardio? Partly it is the being outside part. Because I do not especially like the treadmill and the exercise bike is probably my least favorite exercise of all (and that includes strength and circuit). But I think the part I like best is that it gives my mind a chance to "roam free" and if anything is stressing me out, by the time I finish my run (my most used cardio), I have worked out solutions to my problems. I can be alone with my thoughts. Often I daydream or generate ideas (I am in a creative profession). I cant do those things when lifting. I have to count sets, or at least concentrate on what I am doing to get it right. Maybe that it why a circuit dvd has worked better for me than straight lifting. Then at least I dont have to count, and the prompts keep me from getting completely off track on form. But my mind still doesnt get its preferred break as in cardio! Funny, I count strokes when I swim, but it still relaxes me, because of the rhythm and monotony. Actually , perhaps it is partly the rhythmic aspect of cardio that is so relaxing to me (I am a musician).

I have thought about running with weights in a vest to add a bit of strength aspect. But I havent really investigated. As for the other types of strength/cardio, it sounds like I would need a gym or a track for those, which would not make them regular exercises for me. My time is so constrained that I do not have the freedom to go to the gym, etc. I always have to get my workouts in between dropping off and picking up kids for their practices. That is another reason why walking and running have worked so well for me. As long as I have comfy clothes and running shoes, I can do them anywhere, and tailor the length to whatever time is available. So I can drop kids at pool for practice, and then run in the neighborhood around the facility, etc. But I live close enough to their practice pool that I could get home and get a short dumbbell workout in and still get them picked up on time. And then go back out for a short walk, run, or ride after I pick them up.

Have thought of getting a membership at their practice facility but we are already members elsewhere for my husband, and another membership gets expensive. Plus it is really intimidating to be working out right next to where your kids are being trained, and have the coaches watching you too!!

Any other ideas on how to include strength with cardio?? (besides circuit) Interesting idea.
Or pointers on as you say fleshing out the schedule? Right now I would just break the sections of "body for life" up into different days since that program seems to be an ok framework.