1 Day at the gym per week

mamaboden
mamaboden Posts: 9
in Fitness and Exercise
Unfortunately, due to the nature of the scheduling in my home, I get ONE day to go to the gym. I have around 1.5 to 2 hours to spend there and I'm wondering how to maximize my time. I use it as a cardio day and currently hop on the elliptical for 30 minutes, use the row machine for 30 minutes, and then spend the last hour on the treadmill/stair climber/stationary bike (whichever is available). I usually burn about 1000 calories in 2 hours.

I'm getting results but just wanted to see if I should be adding some strength exercises in there as well, and also possibly to see if anyone has gotten good results doing mostly strength training (3-4 days a week) with one cardio heavy day each week. :)

Thanks!!!

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    You don't need to go to the gym for cardio. You can do that anywhere. Hit them weights

    ETA: burning 1000 cals in a single gym visit sounds impressive......but it's the same net effect as eating 140 cals less per day than you usually do. Hit them weights
  • tanigrrrrr
    tanigrrrrr Posts: 137 Member
    Deadlifts.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    If I only had one day at a gym, I would do things I couldn't do at home. So that would be weights, because cardio can be done anywhere.
  • chivalryder
    chivalryder Posts: 4,391 Member
    What they're all saying. do weights there, but do go over 1.5 hours.

    If you want to do cardio, go for a run, bike ride, swim, anything you can do for free.
  • chivalryder
    chivalryder Posts: 4,391 Member
    Deadlifts.

    2 HOURS OF DEADLIFTS! WOO!!
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Spend your one day doing some a full body weight lifting routine. You can do bodyweight strength training two other days, but take advantage of the weights that you won't have access to. Do Deadlifts and Squats especially since lower body is something that is hard to hit with bodyweight exercises.

    Squat
    Bench
    Deadlift
    Overhead Press
    Rows
    Lat Pulldown
    Rear Delt Flyes or Face Pulls with Rope Attachment

    Those are the lifts I would recommend doing during your gym time. You could probably bang it out in an hour and a half or less and then do a cardio machine with the rest of your time. I wouldn't waste your gym time with a treadmill. The sidewalk is free. The stair, elliptical, or rowing machine could be good.
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member
    http://www.fitnessblender.com/
    http://www.nerdfitness.com/

    Check those out for things you can do at home, both cardio/strength (primarily body weight), and use the gym day to lift weights.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Definitely weights that you don't have at home, yeah.

    Or the pool, actually, if you swim. Just because it's such great exercise and access to a pool is usually limited. Still lift, but you can do that at home if swimming's your thing at all :)
  • brower47
    brower47 Posts: 16,356 Member
    You don't need to go to the gym for cardio. You can do that anywhere. Hit them weights

    ETA: burning 1000 cals in a single gym visit sounds impressive......but it's the same net effect as eating 140 cals less per day than you usually do. Hit them weights

    Perfect first response bears quoting.
  • Hauntinglyfit
    Hauntinglyfit Posts: 5,537 Member
    Deadlifts.

    2 HOURS OF DEADLIFTS! WOO!!

    I'd be dead. With a smile on my face.

    OP. Do weights for sure.

    If it's just a matter of getting to the gym, can you buy an used barbell and some plates and work out at home more than 1 day a week?
  • geebusuk
    geebusuk Posts: 3,348 Member
    I'd also definitely do weights.

    But I wouldn't, I'd get some weights at home :).

    (And I don't have those limitations, but still did - I'm in the middle of my 'additional abs' routine, but have just got a bit of work that has popped up to finish, so will continue it in a minute - which is why I particularly like this method :) ).
  • michellekicks
    michellekicks Posts: 3,624 Member
    I'd be doing weights I couldn't do at home. In your case, a full body routine.
  • mamaboden
    mamaboden Posts: 9
    This is amazing. Thank you so much. Exactly what I wanted to know. :smile:

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