Exercise how often at what intensity?

dmjenni

How many times a week do you work out? Do you mix up what you are doing and at what intensity level? I may be trying to do too much and getting discouraged by no loss on the scale. Can you share what you do and how successful you have been with it?

now_or_never12

I try to work out at least every other day. If I am very sore from the previous days workout (like I am today thanks to trying out bootcamp with a friend of mine) I skip a day or do something small like a walk.

Normally I either use my elliptical for at least 30 minutes or go for a run at the high school track.

Switching up what you do regularly is key. Change intensity often too.

AZKristi

High intensity cardio intervals 5 days per week (Spinning, running, stairmill etc)
Strength training 2-3 days per week (heavy lifts w/ rest between sets)
Yoga 2 days per week - one is power yoga the other is more restorative

mbcasey2009

Fellow Texas gal! I run generally 5-6 times a week. Bike twice a week at a moderate intensity. Yoga once a week. I started doing weights but kind of fell off the wagon. Running ultimately got me to drop the weight the quickest, but now that I need to start toning more I'm not seeing any big changes. I obviously need to mix it up a little more. I do HIIT sprints/stairs once a week, but I want to up that to 2 or 3 times. What all have you been doing? I don't go to a gym since I travel so much but I do 95% of my workouts outside and use whats available-benches for arm dips, lunges, etc. It's just so dang hot here! Don't get discouraged!

TheVimFuego

A lot of walking at a decent pace, the occasional sprint at full tilt and some push-ups when I feel like it. I seem to be able to do more as time goes on ... I guess this is progress ...

Too much chronic exercise will encourage stress and weight gain ... That's my excuse anyway

Gym? Nah ...

nikinyx6

i went from eating whatever I felt like, and watching TV all day, to making healthier choices, and working out at least 3 times a week, moderate intensity (C25K and 100 push ups plans) In my first two weeks, I lost 7 lbs...in the next two weeks...nothing...so today, I upped my calorie allowance a bit, and I'm gonna give that a try for two weeks...

I really have no idea what I'm doing...just hoping that SOME exercise, and better food choices will help me in the long run

Aparz1

I exercise at least 6 days a week on the following schedule.....

Monday- Cross Fit (50 min)
Tuesday- Resistance Training (50 min)
Wednesday- Bootcamp (50 Min)
Thursday- Spinning (50 min)
Friday- Kickboxing (60 Min)
Saturday- Yoga (generally hot yoga 90 min)
Sunday- Run 3-5 miles if I feel up to it.... it's my "day off"

I also try to do 15-30 min of cardio each day on the elliptical, treadmill, or the stair master. I started about a year ago (before joining my fitness pal) and have lost about 55 lbs. so far. I try to participate in the highest intesity classes available at my company gym.

dr3wman

You should work out as much as you can, as long as you give you body enough time to recover between workouts. Im not sure if by working out you mean weight training or cardio, but make sure you change the intensity based on the previous workout and how you feel. For example, if you do hard sprints one day, you should wait until your legs are recovered to work them out. The next day you could do an upper body workout so your lower body can recover. If you wanted to run everyday, switch off between high and low intensity so you dont over-do it. Just have to listen to your body

sozzell

I do strength training (specifically Bodyrock 30 day challenge) every week day and in addition to that I do HIIT running outdoors Mon, Wed, Fri.

gtrixiej

At the moment, I'm doing bootcamp minimum 3 times a week. This gives me the flexibility needed to change things around and not get stuck in a rut. When I started yes my body hurt like hell. But I kept with it. I also do Bikram yoga on alternating days which is not at a high intensity like BC.

But if you are doing different things and not losing weight, my BC trainer told us it could be your meals. Maybe up the protein a bit? I did that last week and lost 4 pounds. Well plus working out. I still got a long way to go but hang in there things will turn around for you!

marcoscu

When the weather permits I try and do an 8-10 mile walk every day, and then a one hour session on the X-Box 360 using Your Shape 2012, I spend a lot of time away from home and when there I have access to an elliptical exercise machine upon which I try and do two one hour sessions if I cannot get out for a walk. I aim to do about 1000 calories worth a day of exercise and with that I find I am consistently losing weight and also feel stronger, healthier and more energetic than I have for years.

nikknyc

tell me more about bikram!

whiteheaddg

First off, you need to find exercise activity that you enjoy. If it is drudgery, you will lose interest all together.

I mix up strength training and cardio. Mon/Fri is major muscle (whole body) weight lifting. Tue/Thur is a run. Wed is calisthenics and minor muscle weight training. I target an hour for each work-out to keep me on track and prevent burn out. I also take the dog for a nightly two-mile stroll and four to six mile morning stroll on the weekends.

Best of luck on your goals!

JustJennie1

Every day at the gym for 90 minutes: 30 cardio; 60 weights. My cardio is usually pretty intense unless I'm just not feeling it. Weights I lift as heavy as I can manage with my husband spotting me. I do weights every day but it's a different body part and every week I alternate using dumbbells, smith press and cables. I also walk the dog 3-4 miles a day in the afternoon (I live in the woods so I am able to walk him off leash and that lets me do a good 4 mph pace. The routes are pretty hilly too) and I'm trying to incorporate about half hour to 45 minutes of yoga 2-3 times a week.

Weekends I typically rest, with the exception of walking the dog, maybe a run or a bike ride if I feel like I need to get out but we typically don't hit the gym on the weekends.

michellesz

I am 5'10" and 41 years young. I started my journey 11 weeks ago at 200.6 pounds. I'm on thyroid medication and weight loss was not happening at all and I decided to give it "all or nothing" attitude. I was fooling myself with what was my previous diet or exercise regimen. I started to eat healthy (chicken, turkey, tuna, fish, fruits, vegs, nuts etc) - no junk, preferrably no processed etc.. Lots of water. I joined a gym and work out M-F for 30 minutes on a stair stepper and then do 30 minutes strength training every day rotating body parts. I usually go for walks whenever possible in the evening and on the weekends try to do something like walk or ride the bike or do at home exercises or gardening (something). I've taken a Zumba class or two. I have dropped 28 pounds and several inches in 11 weeks. Feel free to add me as a friend for encouragement and to view my diary. Good luck to you on your quest.

jmoralesx5

I'm doing P90X and that is 6 days a week and EVERY day is different. It's the perfect blend of muscle confusion. Workouts are normally around 45-60 min with the exception of Yoga which is 90 min once a week.

elliott82

hey, ww! i do boot camp three times a week for at least an hour. and it's non-stop and insane. i know i need to start doing something on the days off, even if it's just going for a long walk. i've been telling myself anything is better than what i was doing which is true. but if i want to see REAL results, i have to do some REAL work. and that includes eating better as well.

maybe you could take a class sometime to see if you like it. i know you've been doing the running thing, but maybe you need to try some new things. maybe boot camp will kick it into gear.

dmjenni

hey, ww! i do boot camp three times a week for at least an hour. and it's non-stop and insane. i know i need to start doing something on the days off, even if it's just going for a long walk. i've been telling myself anything is better than what i was doing which is true. but if i want to see REAL results, i have to do some REAL work. and that includes eating better as well.

maybe you could take a class sometime to see if you like it. i know you've been doing the running thing, but maybe you need to try some new things. maybe boot camp will kick it into gear.

Yeah, I'm doing the boot camp thing three days a week (just started this week), but I've really noticed it affecting my running. Obviously the soreness doesn't help, but I also think maybe I'm getting an "I do boot camp three days a week, I shouldn't push so hard on my other days" attitude while I'm running. It's a fine line, the whole listen to your body idea vs push past what you think you can't do...and of course I haven't lost anything so I feel like I'm doing it all for nothing (even though I know that's not true)

dmjenni

Thanks to everyone for responding. I'm doing 3X week boot camp, 3X week running (finished the C25K, ran a 5K, running another in a week and a half). Just would like to see better results. I'm not going to stop, but I have a hard time being patient....don't we all? :O)