Does this training schedule look right to you?

jenngi620
jenngi620 Posts: 51
edited January 3 in Fitness and Exercise
I know this has been done, but I'm interested to get more different thoughts about rest days. I'm just getting back into working out. I seldom have long streches to exercise so I do smaller more intense bouts. Here's a typical week.

Mon- 20min Tabata* am, ~20 min flat run aft
Tues- 50 min Zumba aft, 20 min weight training pm
Wed- 20min Tabata am, ~20 min flat run aft
Thurs- 35-40 min run with hill aft, weight training pm
Fri-20 min Tabata am
Sat or Sun 2hrs mnt. biking, hiking, ultimate frisbee, etc. Fun exercise at longer duration.

*Tabata is like Insanity or P90x, it is a kind of high intensity interval training plan. I'm out of breath and sweating.

My question is, am I overtraining or undertraining? Historically I get gung ho on a work out plan and end up getting hurt (shin splints, pulled muscle, etc.) which derails my whole fitness plan. I'm wondering if this looks like too much or too little to others out there? I'm 35 and need to lose about 40lbs.

Replies

  • Medwayguy
    Medwayguy Posts: 69
    VERY intensive: You do need a break for muscle to repair... I would kill the Monday session and the Friday to be honest
  • hkry3250
    hkry3250 Posts: 140
    I would suggest that you take another rest day. your body needs time to repair itself after a vigerous workout.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Historically I get gung ho on a work out plan and end up getting hurt (shin splints, pulled muscle, etc.) which derails my whole fitness plan.

    This is a huge red flag.

    It's probably because you start out trying to do too much at once, and I think you're making the same mistake again.

    Try:
    -2 tabata sessions a week,
    -2 moderate cardio sessions a week,
    -2 weight lifting sessions a week
    -At least one fully day off per week
  • sapphireswi
    sapphireswi Posts: 583 Member
    I read somewhere that you should do to HIIT 2-3 times a week so that part looks fine.
    With all the intense training I hope you have a pair off good crosstrainers so you protect your knees
    I also like the idea of doing fun activities on weekends:drinker:
    I guess you'll know if it works for you once you start of with it
    And then you can listen to your body and modify it accordingly.
    BTW best of luck with your exercise schedule:flowerforyou:
  • zilveti
    zilveti Posts: 9
    You can do exercises, for instance, on Mondays, Wednesdays and Fridays. On Tuesdays and Thursdays, you should rest or just warm up, walking, for instance.
    Have a great day,
    Mary Jo Zilveti
  • Cyclink
    Cyclink Posts: 517 Member
    Add me to the chorus of "add some rest time".

    I'd probably take one day off and one very easy (think going for a walk with your spouse) spaced as far apart as possible (Monday and Friday, Tuesday and Friday, etc),
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    You definitely need at least one rest day a week..it's very intense what you're thinking of doing...don't run before you can walk...
  • jenngi620
    jenngi620 Posts: 51
    not Thinking Of, I've been doing this for the last 3 weeks. To be honest I feel AMAZING with this schedule, but am truly worried about going off line again due to injury. I will heed all of your great advice and look for a midweek day off. I took last Saturday off but it drove me nuts so I ended up doing some time on the trampoline just for fun :)
  • guardian419
    guardian419 Posts: 391 Member
    If not working out on a day off drives you crazy, try doing something like stretches, or yoga, or a casual bike ride. Something not intense that you enjoy that some people wouldn't consider a 'workout'
  • BeSophisticate
    BeSophisticate Posts: 132
    I'm not an exercise expert. I absolutely loath recreational physical activities, so I tend to do ALL of my exercise at the gym (or videos or whatever).

    Honestly, my first thought was that it looks like a great routine to work up to. Perhaps you are experiencing injury because you are starting at the finish line, so to speak. It's not a great idea to do that. I would dial back and work your way up. Also, you might consider switching one (or two) of your days for balance/flexibility such as yoga or some other stretching routine. That way, you would be doing something physically active that was less intense. (Plus, it's important not to forget about the balance and flexibility stuff. It's a HUGELY important quality of life issue as you age. The younger you start, the better.)
  • Cyclink
    Cyclink Posts: 517 Member
    not Thinking Of, I've been doing this for the last 3 weeks. To be honest I feel AMAZING with this schedule, but am truly worried about going off line again due to injury. I will heed all of your great advice and look for a midweek day off. I took last Saturday off but it drove me nuts so I ended up doing some time on the trampoline just for fun :)

    Your body can take a lot of punishment for a few weeks. When it breaks down (usually around the 5 to 6 week point), it won't be pretty.
  • jenngi620
    jenngi620 Posts: 51
    Ok all, it's Wednesday and I'm resting as advised. Thanks for the support.:flowerforyou:
  • zilveti
    zilveti Posts: 9
    If you do no rest you wii have some kind of injury and then will be forced to stop.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    it would be better to start with less then gradually increase

    the main thing is that this schedule would be hard to maintain for any length of time before burnout, either physical or mental

    sometimes less is more
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    Try:
    -2 tabata sessions a week,
    -2 moderate cardio sessions a week,
    -2 weight lifting sessions a week
    -At least one fully day off per week

    i agree with this.

    i do 3x strength training
    1 x HIIT
    2x low intensity cardio
    and a rest day.

    i am not trying to lose weight, so i am not eating at a deficit, but i am still losing inches and lowering my bf%
  • cc_126
    cc_126 Posts: 47
    I Am having the same dilemma, I am a 26 year old female , i am 5 "2 and 165 pounds so i need to lose at least 40 pounds, I have just starrted a weight lass plan, i have began small amounts of weight training at home and i attend too classes per week, boxcercise and kettle bells, Has anybody any advise , how much exercise should i be doing? And how long before i see results, i really appreciate any help

    Ps good luck with your training plan and sorry fpr overtaking your post i dont know how to do my own :)
  • jenngi620
    jenngi620 Posts: 51
    I don't mind at all. I think for some good advice though you will need to be more specific. How long are each of your sessions? Are you weight training heavy with few reps or light with many reps? What is the intensity of each work out from a 1 (easy walk level) to 10 (can't talk you're breathing so hard)? This will help.

    I'm of the mindset train hard or go home. I did take the others' advice though and put in a second day off, I have been derailed by getting hurt too many times to not learn my lesson.

    As far as seeing changes, I think it's probably true that most of your weight loss will come from your diet control. You will lose inches with exercise. I think it takes 5-6 weeks to see a noticable difference, in my experience.
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