Working cardio into YAYOG

knitapeace
knitapeace Posts: 1,013 Member
in Fitness and Exercise
I'm 45, about 165, 5'10", and I've lost about 45 pounds this year doing a combination of running and Fitness Blender cardio & strength videos, plus a calorie deficit of course. I'd like to focus on body composition for a while and based on my own research and goals I'm going with You Are Your Own Gym bodyweight training.

However part of wanting to have better body composition includes wanting to have better runs. I'd like them to feel easier (I already enjoy them quite a lot, which is why I don't want to give them up), and eventually I'd like to become faster and be able to run longer. I do this not to compete but simply for my own enjoyment. YAYOG seems to encourage not adding any additional cardio at all.

Has anyone implemented running in with the YAYOG program, without adding too much in the way of time commitment? I know myself and I know I will only exercise between 5 and 6 am, and I also know I'll need at least one full rest day each week. I already posted this in a YAYOG forum but I'm not sure how active it is.

Any help is appreciated. :drinker:

Replies

  • knitapeace
    knitapeace Posts: 1,013 Member
    Just a teeny bump for the afternoon crowd, hope someone has been in this boat and can help me navigate. :)
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Personally my priority is running and cycling, with resistance training being very much secondary to the performance improvements. I use YAYOG, but reduce the number of days that I do it.

    I do four runs, one or two rides and a couple of resistance sessions per week.

    Sometimes I'll throw in some rowing.

    In truth I've found that the injury prevention component of resistance training is achieved with cycling and rowing anyway.
  • knitapeace
    knitapeace Posts: 1,013 Member
    Interesting. So which workouts do you skip? Or do you combine them into a couple of days?

    I was always told that in order to avoid IT band issues it's good to train with side-to-side motions, which I don't get from actually running. Maybe you get more work in those areas with the cycling? Anyway, injury prevention is only one of the benefits I'm hoping to achieve with strength training so I still want to give it a go for a while and see what happens. Thank you for the advice!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    I generally have more off days in the programme, that I use for the performance training, so the progression isn't all that fast.

    The cycling helps with developing the quads, glutes and calves which aren't developed as well by the running. And the running develops the hamstrings and shin muscles that aren't worked as much cycling. The rowing helps both.

    I haven't experienced any ITB issues, but that may be a function of stretching.

    One of the biggest benefits of the rowing that I've found is the core strength, which helps my running. When I'm less fatigued as a result of more trunk stability I can maintain my form for longer.

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