PatriceFitnessPal wrote: »

dcresider wrote: »

Hi all. Out of curiosity, how many days a week do you work out and for how long? Does that involve any strength training? Let me know when you get a chance. Thank you.

It’s been interesting to read about typical work out routines from members of our team. Thanks for posing the question @dcresider! I agree with @Pupowl that it’s most important to find something we like.

My routine varies by season, and my weight also fluctuates based on my activity level, so I’m trying to find a more consistent balance of calories in and calories out through exercise and other daily movement. Here’s a general overview, starting with a TLDR summary —

- Cardio 3-7 days depending on season
- Strength training 2 days regularly
- Want to increase walking & flexibility

How many days a week do you work out and for how long?

During spring and fall, I row on the water - or use the erg indoors - about three days a week, depending on the weather and season. We’re on the river for an hour after carrying the boat back/forth, etc. Summer is more active because I also practice sculling on average three times a week for an additional hour each time. In winter, I can only erg twice a week (one day less) because of a work conflict with the winter conditioning schedule. I could make up the time at my gym but I find the accountability of my group really helpful.

I also play soccer once a week for 40-80 minutes, depending on how many women show up to play. The league requires 4 women players (out of 11), so we get more exercise when there are no subs. The female players have to be at least 29 years old (30 years old within the year) and the men have to be 40. I’m almost 57 and didn’t grow up playing so I try to let the younger, more skilled, players have more time on the field if we have extra players. Generally, the league has trouble recruiting enough women, but our team does a better job than most because the men on our team are so supportive, so I consider it our secret weapon when I offer to play for the other team if they don’t have enough female players! 😉

My husband and I workout with a personal trainer at our local YMCA gym for 30 minutes twice a week. I’d like to add more yoga and stretching into my routine but I’m waiting until I accomplish some of my decluttering/ downsizing goals first (only so much time in a week!). We had to say goodbye to our wonderful dog in early March and miss long walks with him (so painful still but we’re smiling more lately at the memories). So, eventually, I plan to add some more intentional walking or biking into my schedule. For example, I’d like to start walking from my house to the boathouse/ river (about 30 minutes) but the return trip cuts too close to work obligations so I’ll need to adjust somehow. Our neighborhood is walkable and I’d like to visit the weekly farmer’s market and First Thursday Main Street activities more, too.

Aspirations abound so I’m striving for incremental progress! ☺️

Does that involve any strength training?

When the weather is too bad to row, we’ll often use the erg machines for about 30 minutes and then add a combination of weight lifting, abdominal exercises, and stretching. The winter conditioning is much more focused on building strength so we increase the weight then.

The personal trainer concentrates on core body weight exercises and also uses some weights, resistance bands, TRX suspension training tools, and the medicine ball. He embeds balance into core workouts, too. Usually, I arrive a few minutes early and use the jump rope to warm up. I agree with @bearchested that it’s amazing how quickly the jump roping works to elevate my heart rate. After about 200 jumps, I’m warmed up, breathing heavier and heart pumping! 😅 It takes no time at all but I have no idea how many calories I burn. I just know it shine more than it is!! 🥵

Enjoy!