Workout schedule help!! Shift workers pleas Help!!

vespaberrie
vespaberrie Posts: 86 Member
edited September 2024 in Fitness and Exercise
I need help coming up with a decent schedule for my workouts. I am a member of a 24 hour gym. My biggest issue is trying to accomodate exersice on the days I work, as a nurse I work a 12 hour shift starting at 7am and ending at 730 pm. I work 3 days a week and those days can vary greatly. My question is do should I work out in the morning before work, or in the evening after work. Knowing that essential sleep (7-9 hours) is necessary for weight loss? Or should I just skip work outs on those days, which could mean up to 4 days in a row with out a work out.
Are there any other shift workers out here? How do you maintain a decent workout schedule?

Replies

  • FitMama2013
    FitMama2013 Posts: 913 Member
    My husband works 7AM-7PM 4 days a week. He gets up at 5:10 every morning and takes our dog on a 45 minute walk and then gets ready for work. We try and walk again at night after dinner for another 30-40 minutes, but it doesn't always happen since he gets home so late and we eat late. On his days off, he still walks the dog, but also gets in a run or goes to the gym. I think as long as you take a walk on days you work and you get to the gym (or whatever exercise you do) on the days you don't work, you will be fine! Good luck!
  • slbeutler
    slbeutler Posts: 205
    I have a friend with the same work schedule as you and she works out immediately after work everyday. She does her workouts at home with Beachbody workout programs, but I am sure you could do the same at the gym. Just pack your clothes, go straight there and get in a good 30 minutes cardio and 30 minutes strength or even a really good circuit for 30 minutes would be beneficial. I can give you some circuit ideas, you could set up for yourself at the gym. If you are an early riser, you could do it in the morning as well before work. Maybe on your days your work, find a short 30 minute intense workout to get in. I am currently doing Turbo Fire and it has some great 15, 25. 35 and longer workouts, so I can always get something in. Also, Jillian's 30 day shred, is awesome because it is 20 minutes long and a great workout for those days you work a long shift. Just some suggestions.
  • lp0007
    lp0007 Posts: 125 Member
    Hiya! I work 12 hr shifts in a hospital too.I walk to and from work (4 miles in total) 3 days a week and do proper exercise on my days off. I could never do a session before or after a long 12 hr shift on my feet! sleep is more important I think. Also, it means you can really go for it on your days off :happy:
  • chuckyp
    chuckyp Posts: 693 Member
    I alternate from day shift to night shift every 6 months. I work four 10-hour shifts in a week. Currently I'm on day shift 8am to 6pm with about an hour drive on each end of that. I have found it difficult to work a lengthy exercise period into my work days as well since I've been on day shift. What I have been doing is some strength training on work days broken up between morning and evening. Currently I'm doing push-ups in the morning before work and pull-ups in the evening when I get home (focusing on upper-body strength right now). I save the long cardio sessions for my days off when I have more time for the workout and cool-down. I'll usually get one or two 3 to 6-mile runs in on my days off. Since you are only working 3 days a week, I would suggest some short workouts on your work days (or make them rest days) and save your longer and more demanding workouts for your days off.
  • hikerchick9
    hikerchick9 Posts: 28 Member
    I am also a nurse and work the same shift. This has been a dilemma for me in the past, but I have decided to stop making excuses for myself, all the while trying to be practical. It's too early for me to try and work out in the morning. So the only other option is during work of after work. I started walking the 7 flights of stairs at my hospital for 20 min when I work. I also just started using Jillian Michael's 30 day Shred It dvd. The great thing about it is that it is only 20 min long. That seems feasible after a long day at work. I've also packed my workout bag, taken it with me to work, and go straight to the gym right after work. If you are like me, you work 3 to 4, 12 hour shifts a week. Its a good goal to workout on your days off from work. Hope it helps
  • Monica_has_a_goal
    Monica_has_a_goal Posts: 694 Member
    My hubby works 3am -12noon. He goes to bed early, 10pm, but comes home after work and naps about 1-2 hours before he exercises. He likes this schedule best.
    If he tries to exercises before work he gets too tired and hates the rest of the day. If he exercises directly after work hes so exhausted he cant give it his best.
    My advice is exercise when you're at your best or cut your workout short if you're exhausted. Working out should be fun and productive... if you're not enjoying it you won't continue it daily.
    Wishing you success! :flowerforyou:
  • jarrettd
    jarrettd Posts: 872 Member
    1st: I am SOOOOO jealous you have a 24 hr gym! Our only gym is 10-6; no help at all.
    2nd: I work 12 hr shifts in a wood mill on a 3 wk revolution; 5 nights, 4 off, 6 days split by one off in the middle, 4 off. I have a husband and 2 little girls.

    I had this same question when I started on my new lifestyle. On my work days and my days off, I get up early and get my workout in while everyone is asleep. If I put it off until evening, something or someone always trumps my plans and I have to stay up super-late to fit it in. Not good. Getting up early, I control how much sleep I'm giving up. And, as a bonus, I know I have already done the hardest thing I will likely have to do all day! :-)

    On my nights, it's trickier. I need to protect my sleep more, since daytime sleep doesn't refresh like nighttime sleep (all that circadian rhythm stuff, ya know). If I try to work out before laying down, I don't rest...I'm too ramped. Throw in scheduling nightmares like getting the girls picked up from school and daycare, getting something on for supper, coffee on for DH, plan and pack food for work, etc. etc. etc....well, it's a miracle to get anything else done. So I settle for an abbreviated workout those days, after no less than 7 hours of solid sleep. I pick what I need most; weights, circuit, cardio...pick your poison, and knock it out while dinner is on the thaw.

    It's mostly gonna end up being whatever works for you and your crazy life. Personally, i hate to make any excuses, because it is a slippery slope for me. If I can rationalize not working out, I will, every time. So I've made it non-negotiable, to keep from sabatoging myself. Good luck!
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