Help--what is my activity level?

grover0ca

The exercise I do is all over the place in terms on intensity, I am wanting to run my numbers again on scooby's calculator.
Here is what my week looks like

6 hours of strenuous (sparring/taekwondo drills)
3 hours of moderate (cross ramp/circuits/light taekwondo etc)
3 hours of light (weight lifting only--no cardio) I'm assuming it is considered light as my heart rate is not really up?

shoudl I use the 5-6 horus of strenuous or the 7+ hours of strenuous (to factor in the light/moderate??)

thank you for any advice!! :bigsmile:

coopersmom2006

You are probably strenuous with some extra! Factor what gives you the most cals then adjust from there after a few weeks if you feel you are over consuming.

michellekicks

I'd say 7+ or doubles.

Weight lifting is moderate I'd say despite the low heart rate.

grover0ca

Thx!

heybales

The exercise I do is all over the place in terms on intensity, I am wanting to run my numbers again on scooby's calculator.
Here is what my week looks like

6 hours of strenuous (sparring/taekwondo drills)
3 hours of moderate (cross ramp/circuits/light taekwondo etc)
3 hours of light (weight lifting only--no cardio) I'm assuming it is considered light as my heart rate is not really up?

shoudl I use the 5-6 horus of strenuous or the 7+ hours of strenuous (to factor in the light/moderate??)

thank you for any advice!! :bigsmile:

Lifting is not light just because the HR doesn't get up there.

But if it doesn't, it also means you are doing maintenance style lifting, must not be very heavy for you, or your HR would go high, anaerobic actually since that's what real lifting is, full bore anaerobic push.

Might use this for your hrs, though it all sounds like high level burn. Running does burn more than lifting though, but lifting ain't down around walking either.

http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart

grover0ca

The exercise I do is all over the place in terms on intensity, I am wanting to run my numbers again on scooby's calculator.
Here is what my week looks like

6 hours of strenuous (sparring/taekwondo drills)
3 hours of moderate (cross ramp/circuits/light taekwondo etc)
3 hours of light (weight lifting only--no cardio) I'm assuming it is considered light as my heart rate is not really up?

shoudl I use the 5-6 horus of strenuous or the 7+ hours of strenuous (to factor in the light/moderate??)

thank you for any advice!! :bigsmile:

Lifting is not light just because the HR doesn't get up there.

But if it doesn't, it also means you are doing maintenance style lifting, must not be very heavy for you, or your HR would go high, anaerobic actually since that's what real lifting is, full bore anaerobic push.

Might use this for your hrs, though it all sounds like high level burn. Running does burn more than lifting though, but lifting ain't down around walking either.

http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart

I am lifting as heavy as I can and have been increasing my weight as often as I can. I just assumed it was not as intense as my other activity-because-well sparring is very intense..lol.

Should I wear my hrm when i am lifting to get a better idea?

Thanks for the link, I will check that out.
:bigsmile:

heybales

So here's something to think about.

Lifting to almost failure because the load was heavy, is different than lifting to almost failure because the muscles were just plain tired.
It feels the same while doing it - pushing as hard as you can, getting shaking legs, ect.
But for different reasons. And the main response from the body to improve (if it can), is different too.

The HR reached during lifting points out easily which one you are getting. Because if the muscles are tired, they can't push hard enough for the HR to go that high.

You have a very full routine there, is that all for the purpose of weight loss or training for something?

Because diet is for weight loss, and if done right just fat loss.
Exercise is for heart health and body improvement, and if done right supports just fat loss.

Consider the fact exercise tears down the body if done right.
But it's the rest for recovery and repair that actually builds it back up, and if eating supports it, stronger.

You can make improvements with a bad routine, but you'll make better improvements with less stress to the body with a good routine. All out each time frequently is counter-productive compared to what could be gained.

Where is your rest for recovery and repair for the muscles that are worked? I see lots of legs stuff, is lifting upper body only?

I mention this because diet is a stress, frequent intense exercise is a stress, other life stresses, ect, all mess with hormones and fight against fat and weight loss.

What proceeds your lifting routine, the day of and the day before?
What follows your lifting routine, day of and day after?
Considering repair from lifting right can take 24-36 hrs, are the muscles worked being given a chance to recovery?

grover0ca

I train to compete in taekwondo. That is where all the tkd hours comes in. I am also pursing my blackbleIt in the new year. I can't dial back the number of hours I put in right now.

In the past year I have come to realize how important it is to build muscle and I am trying to fit it in where I can. Prior to that I did no real strength training. I am seeing results from weight training but I know that my workout routine is not at all ideal, however there are not enough days in the week to get everything done that I need done. I have given up running.

My 3 hours a week for strength training is made up of both upper and lower body, Most weeks it is pretty evenly divided. I hour of the 3 that I am counting is part of our taekwondo training. So outside of tkd I am going to the gym about 2 hrs a week.

Taekwondo does not leave me sore like lifting weights does, but I see your point that it is still stress on my muscles.

My week usually looks like this--and now that I type it out I know it looks like I don't ever rest.

Sunday-Gym, (legs) 1 hr
Monday-taekwondo, light class 1hr (includes 20 mins of warm up and stretching)
Tuesday-Sparring (2 hrs)
Wednesday-fighters fit class at taekwondo-i 1 hr- mix of upper/lower & cardio
Thursday-Sparring (2 hrs)
Friday-Gym (upper body) 1 hour--if I want to rest I will tack this onto Sunday
Saturday- Sparring 2 hours, light taekwondo class 1hr, fighters fit class 1 hour

Taekwondo also includes the time spent on stretching and warm up. Sparring class we spentd about 1/2 hour on warm up..regular class we spend about 20 mins. My legs always feel so much better after tkd/sparring..especially if I was sore from weights. I am at my sorest after a good leg day about 36 hours after so I find that doing it on sunday works best. Upper body does not come into play alot in tkd so that doesn't concern me. I wish I could cut back to be more effective..but not sure how I could do that.

thanks for sharing so many good points..lots to think about!

heybales

That would be goood reason for training then.

So you'd have to decide where the stress comes from, exercise, diet, other.
Getting good night's sleep, eating well as far as nutrition - take those stresses off the table.
Then just have to balance how much less deficit do you take to offset the exercise stress.

I'd leave Sunday out of it, make it rest day.

If you want some lower lifting, put it in right before a light day with the legs. That way you can still use the legs. But do the lifting after the leg usage, might as well forget it, bad use of time, not really getting much out of it with worn out muscles.
But I imagine you can still practice good form with tired legs, and in fact would be some benefit to that in competition.

grover0ca

I would have time for legs on Monday before my class!
Sleep is good, nutrition is still a work in progress.

Thanks