My exercise plan for the new year
helyg
Posts: 675 Member
I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
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Replies
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Totally depends on your goals. No one can approve or disapprove this plan really as they don't know what your trying to achieve from it? Your diet should be first concern as that's where fat loss is achieved. But just IMO it's OTT, far too much cardio, no rest day and no resistance work included. That's literally just my opinion though, from my own personal point of view. Great attitude though, it's great to plan ahead and have goals. Good luck!!0
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I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
what day is squats and dead lifts??0 -
I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
what day is squats and dead lifts??
Every day is squat day, right?0 -
I need to lose another 14lbs - which I know happens through diet, that is how I have lost the 42lbs so far. I also want to get fitter, I am asthmatic and really want to strengthen my lungs.0
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I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
what day is squats and dead lifts??
I think I answered this in my OP?0 -
I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
what day is squats and dead lifts??
Every day is squat day, right?
negative.
you shouldn't work out the same muscles two days in a row.
OP, you look like you like cardio. i think you would benefit from checking out beginnertriathlete.com, and looking at some of their programs on how to schedule your work outs.
you may even decide to do a triathlon in the spring. if you bike and swim as much as your plan shows, it seems to be something in your range.0 -
OP, you look like you like cardio. i think you would benefit from checking out beginnertriathlete.com, and looking at some of their programs on how to schedule your work outs.
you may even decide to do a triathlon in the spring. if you bike and swim as much as your plan shows, it seems to be something in your range.
Thanks. I don't think a triathlon is within my reach just yet - although I run, cycle and swim I do them all very slowly :-) But It is something that I would love to look at in the future.0 -
I already do a reasonable amount of exercise (running c25k, stationary bike, swimming, yoga, walking to work) but I don't really have a plan, I just do it when I feel like it. I want to be more disciplined, so have come up with this plan. I would be grateful if you could have a look at it at tell me what you think. I know someone is going to suggest lifting, and that is something that I may look at in the future, but not right now.
Monday - 3 mile run, 2 mile walk (to work and back), 30 mins yoga.
Tuesday - 30 mins stationary bike, 2 mile walk
Wednesday - 3 mile run, 2 mile walk, 30 mins swimming
Thursday - 30 mins stationary bike, 2 mile walk
Friday - 3 mile run, 2 mile walk, 30 mins yoga
Saturday - 45 mins stationary bike
Sunday - Long walk, around 1.5hrs.
what day is squats and dead lifts??
Every day is squat day, right?
negative.
you shouldn't work out the same muscles two days in a row.
OP, you look like you like cardio. i think you would benefit from checking out beginnertriathlete.com, and looking at some of their programs on how to schedule your work outs.
you may even decide to do a triathlon in the spring. if you bike and swim as much as your plan shows, it seems to be something in your range.
I was joking.0 -
OP, you look like you like cardio. i think you would benefit from checking out beginnertriathlete.com, and looking at some of their programs on how to schedule your work outs.
you may even decide to do a triathlon in the spring. if you bike and swim as much as your plan shows, it seems to be something in your range.
Thanks. I don't think a triathlon is within my reach just yet - although I run, cycle and swim I do them all very slowly :-) But It is something that I would love to look at in the future.
i disagree.
a triathlon training plan is roughly 16-20 weeks long. that would put you at june or so if you start now.
a sprint triathlon is a 700 yard swim, a 12 mile bike ride, and a 3 mile run.
you don't have to finish number one. you don't need any super special and expensive equipment. trust in your training, and get going. i garuntee you can finish with a smile on your face.
trifind.com can help you find a race near you. if i were you, i'd find one that is in june or so, register, and start training.0 -
Just to continue what i've been doing and add more weight lifting.
Slimsconie0 -
I agree with Captain_Apoll. A triathlon sounds like a fantastic idea! What a way to be motivated!!0
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I agree with Captain_Apoll. A triathlon sounds like a fantastic idea! What a way to be motivated!!
It's apollo.0 -
i read some where once that if you can run, bike, and swim for thirty minutes each, on separate days of the same week, you are more then half way to being able to do a sprint triathlon.0
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Just to continue what i've been doing and add more weight lifting.
Slimsconie
?? Not sure how this applies to the OP's question?0 -
I need to lose another 14lbs - which I know happens through diet, that is how I have lost the 42lbs so far. I also want to get fitter, I am asthmatic and really want to strengthen my lungs.
OK, I still wouldn't do this much cardio, you don't appear to have a rest day at all. It might be a bit too much if you've been mostly sedentary of late. I would aim to build up your fitness levels gradually. Also you risk burning out if you go at it full speed for the first few weeks. I know you said you don't want to weight train at this point, but maybe just try and include some body weight exercises. You will not regret it I promise you that.0 -
I like the great cardio and yoga; this is a good program - especially the swimming, because that's a form of strength training as well.
You are on your way!
As some have mentioned, you might want to consider some additional resistance.
Good Luck :drinker:0 -
Add some sort of strength training, not necessarily lifting if you don't want to, but there's plenty of other things you can do!
Push ups, dips, planks, squats, lunges, variations of sit ups, etc
There's millions of ideas online, and you can start with easy ones and just do however many you want0 -
How about varying the intensity during some of these cardio workouts? So for example, during the middle of one of your workouts each week (after warming up for 10 minutes) , you do one minute on (high intensity) and one minute off (low intesity) for 10 - 20 minutes, then cool down?0
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I have to agree you need some strength training. It will actually help lose weight, strengthen muscle and progress in your cardio. Soe HIITs would be great too:).0
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I don't have a specific plan that I follow each week.
I do have one goal set for the next year. Swim 300 miles. When I hit that I will update it.
I do know I want to make two leg days a week to avoid chicken leg look.
Assisted pull ups I'd like to decrease the assisted by 10 pounds for every 5 pounds I lose.
Seated dumbbell squats, increase by at least what I lose. So far I am keeping up with this.0 -
OK, I still wouldn't do this much cardio, you don't appear to have a rest day at all. It might be a bit too much if you've been mostly sedentary of late. I would aim to build up your fitness levels gradually. Also you risk burning out if you go at it full speed for the first few weeks.
I haven't been mostly sedentary of late, as I said I already run, cycle, swim, walk and do yoga. I just don't have a set pattern to it. This is copied from the Daily Exercise Journal thread and shows what I did this month:
01/12 - 20 mins running
02/12 - rest day
03/12 - 25 mins running, 30 mins swimming, 40 mins walking
04/12 - 60 mins walking
05/12 - 60 mins walking, 25 mins running
06/12 - 60 mins walking
07/12 - 25 mins running
08/12 - 30 mins stationary bike
09/12 - rest day
10/12 - 30 mins swimming, 25 mins running, 20 mins walking.
11/12 - 40 mins walking, 30 mins stationary bike
12/12 - 40 mins walking
13/12 - 30 mins walking, 25 mins running
14/12 - 60 mins walking, 15 mins stationary bike
15/12 - 30 mins stationary bike
16/12 - 30 mins running
17/12 - rest day
18/12 - 40 mins walking
19/12 - 40 mins walking, 60 mins stationary bike
20/12 - 20 mins walking, 30 mins running
21/12 - 40 mins walking
22/12 - 35 mins running
23/12 - rest day
24/12 - 40 mins running
25/12 - 45 mins walking (post Christmas lunch!)
26/12 - 35 mins running
27/12 - 30 mins stationary bike, 60 mins hiking
28/12 - 30 mins stationary bike
29/12 - rest day
30/12 - 35 mins running
31/12 - 30 mins stationary bike
I was counting Sunday as a rest day on the new plan as it only involved walking and that isn't hugely strenuous.0 -
I think your plan looks great and "maintable and sustainable". Enjoy!0
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As a fellow asthmatic, I would question why you don't have a lot of swimming in there. That is the best lung improvement exercise for asthmatics. I would also recommend seeing a Physio for exercises to strengthen your lungs. I agree walking is great, but you should consider other exercise for lung work.I need to lose another 14lbs - which I know happens through diet, that is how I have lost the 42lbs so far. I also want to get fitter, I am asthmatic and really want to strengthen my lungs.0 -
As a fellow asthmatic, I would question why you don't have a lot of swimming in there. That is the best lung improvement exercise for asthmatics. I would also recommend seeing a Physio for exercises to strengthen your lungs. I agree walking is great, but you should consider other exercise for lung work.
Because getting to the pool when you work, have three children and live 6 miles from the nearest pool isn't easy! I would love to swim more frequently, but it just isn't possible. I can run at 6am before my husband goes to work at 7am, but as the pool doesn't open until 7.30 I can't swim. The children have music lessons, sports training etc after school, so it is hard to get there before the pool closes at 8.00pm. I can get there one evening a week while my 10 year old is in his piano lesson round the corner from the pool. I can also get there every other Saturday when my husband isn't working and can take my 10 year old to football and my 8 year old to drama club, but I will have my 6 year old with me so won't be able to concentrate on swimming lengths.
There is no point planning to do things that I know I won't be able to manage.0 -
OK, I still wouldn't do this much cardio, you don't appear to have a rest day at all. It might be a bit too much if you've been mostly sedentary of late. I would aim to build up your fitness levels gradually. Also you risk burning out if you go at it full speed for the first few weeks.
I haven't been mostly sedentary of late, as I said I already run, cycle, swim, walk and do yoga. I just don't have a set pattern to it. This is copied from the Daily Exercise Journal thread and shows what I did this month:
01/12 - 20 mins running
02/12 - rest day
03/12 - 25 mins running, 30 mins swimming, 40 mins walking
04/12 - 60 mins walking
05/12 - 60 mins walking, 25 mins running
06/12 - 60 mins walking
07/12 - 25 mins running
08/12 - 30 mins stationary bike
09/12 - rest day
10/12 - 30 mins swimming, 25 mins running, 20 mins walking.
11/12 - 40 mins walking, 30 mins stationary bike
12/12 - 40 mins walking
13/12 - 30 mins walking, 25 mins running
14/12 - 60 mins walking, 15 mins stationary bike
15/12 - 30 mins stationary bike
16/12 - 30 mins running
17/12 - rest day
18/12 - 40 mins walking
19/12 - 40 mins walking, 60 mins stationary bike
20/12 - 20 mins walking, 30 mins running
21/12 - 40 mins walking
22/12 - 35 mins running
23/12 - rest day
24/12 - 40 mins running
25/12 - 45 mins walking (post Christmas lunch!)
26/12 - 35 mins running
27/12 - 30 mins stationary bike, 60 mins hiking
28/12 - 30 mins stationary bike
29/12 - rest day
30/12 - 35 mins running
31/12 - 30 mins stationary bike
I was counting Sunday as a rest day on the new plan as it only involved walking and that isn't hugely strenuous.
whoopsie, sorry, my mistake, I must of missed that bit in your OP. If you are happy with your plan then that''s all that matters really. We all have opinions on what's best fitness wise and we all have our differing goals so really just do what suits your lifestyle I suppose. As I said before I would incorporate strength training at some point. Drop a bit of cardio and add in the strength, but it's all personal preference.0
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