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What's a week of exercise look like for you?

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bethad5
bethad5 Posts: 176 Member
in Social Groups
Hi all, just curious what you all do for a week of exercise - and which activity level you have yourself set at in correspondance :)

Before doing the reset, I was doing the elliptical for an hour a day, 7 days a week. When I realized that the 7 hours plus category put my TDEE reset calories at almost 3000, I cut back. I now take at least one rest day. Last week (my first week of reset), I just kept doing the elliptical to make the 5-6 hours. This week, though, I ran a 5k yesterday, and did 45 minutes on the elliptical this morning. I want to start varying my workouts and incorporating strength training, so NROFLW is on the horizon, but I'm running a 7 mile race at the end of July so I don't want to jump into NROFLW when he says endurance cardio is counterproductive. Sooo- just plan to do 30 day shred or something along those lines, maybe some light lifting on my own, and then cardio.

Anyways. Just curious what others do and what level you put yourself at! I keep running all the numbers in my head- at least 300 minutes of exercise, and so far I have 75, so how do I space it out from here? (and yes, this is as exhausting as it sounds)

Looking forward to hear from all of you!
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Replies

  • _stephanie0
    _stephanie0 Posts: 708 Member
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    Hey there :) this is a sample week for me
    Mon- Crossfit 1 Hour
    Tuesday- Gym- Legs + 20min incline walking on treadmill
    Wednesday- Crossfit 1 Hr
    Thursday- Crossfit 1 Hr
    Friday- Rest OR Gym Light Cardio
    Saturday- Cardio (HIIT) + Abs
    Sunday- REST

    I take 2-3 Rest days/Week usually... I put 3-5 weeks moderate activity :)
  • gemiwing
    gemiwing Posts: 1,525 Member
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    I'm set right between lightly and moderately active. A usual week looks like this-

    Non workouts- pretty darn sedentary. Perhaps a light walk after dinner for fun two nights a week (about twenty minutes).

    Workouts-
    Sunday- Main lifting day
    Monday- soft tissue, ice, recovery day
    Tuesday- Main lifting day
    Wednesday- soft tissue, ice, recovery day
    Thursday- Assistance exercises (non-main lifts that support my performance. So side delt raises to improve my overhead press numbers)
    Friday- soft tissue work, catch up on blogs/research/form check.
    Saturday - off
  • irunsf85
    irunsf85 Posts: 74 Member
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    I'm still debating what level of activity I really am supposed to be at.. 5-6 hours of strenuous activity or 7+ hours of strenuous. The average week if all goes as planned looks like this:

    Sunday: Rest
    Monday: Run 5 miles
    Tuesday: Run 5 miles, strength train with personal trainer for 30 mins
    Wednesday: Run 8 miles
    Thursday: Run 5 miles. Strength train 30 minutes
    Friday: Run 3 miles and strength train for 45 mins.
    Saturday: Run 12+ miles.
  • alcon79
    alcon79 Posts: 193 Member
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    I believe I put myself in the moderate category. My goal is to workout 5-6 days a week - sometimes less if things come up.

    I don't have a set schedule. I usually take 1 day off during the week and maybe 1 on Friday or Saturday. I workout after work so it depends if I have other events to go to at night or if I'm just lazy or I work too late.

    I mix up my workouts between BodyRock, ZWODs, elliptical, BodyPump classes, and kickboxing. Bodyrock and ZWOD days I'm doing less than 30 mins a day, but it's been the most successful as far as physically changing my body.
  • twinmomtwice4
    twinmomtwice4 Posts: 1,069 Member
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    I consider myself moderately active, mainly for the reason that I work out 6 days a week but in addition to actual workouts, I'm always riding my bike or swimming with my kids. I'm very rarely sedentary.

    Monday - some type of cardio (ChaLEAN Extreme, Turbo Fire) or swimming all day

    Tuesday - CLX strength training

    Wednesdasy - same as Monday

    Thursday - CLX strength training

    Friday - same as Monday

    Saturday - rest

    Sunday - CLX strength training
  • mommamuscles
    mommamuscles Posts: 584 Member
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    Monday- strong lifts, some accessory exercises
    Tuesday- kettlebells and HIIT
    Wednesday-stronglifts, accessory exercises
    Thursday-kettlebells/ HIIT
    Friday-stronglifts
    Saturday-stronglifts/HIIT
    Sunday-rest

    I chose the very active category which correlates well with my body fit.
  • rosied915
    rosied915 Posts: 799 Member
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    Used "moderate" to get my numbers and here's what my week looks like as of today:

    Monday~ 60 mins aerobic dance class, 25 mins NROLFW
    Tuesday~ 60 mins Yoga
    Wednesday~ 60 mins Pilates, 25 mins NROL (possible additional hour of yoga)
    Thursday~ 60 mins aerobic dance class
    Friday~ 60 mins Pilates, 25 mins NROL
    Saturday~ OFF or 60 mins Yoga (it's at 8am soooo)
    Sunday~ OFF or 60 mins Yoga

    I have MS with fatigue as one of my issues and a lot of days I have to nap in the afternoons. This has been slowly improving though since I am doing EM2WL and I am staying awake and lightly active in the afternoons.
  • swingkid1975
    swingkid1975 Posts: 105 Member
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    I have mine set at moderate

    Monday: Strength training (30 min universal machine, 30 min free weights)
    Tuesday: Walk 3-6 miles
    Wednesday: Strength training (30 min universal machine, 30 min free weights)
    Thursday: 60 min Zumba
    Friday: Walk 3-6 miles
    Saturday: Rest
    Sunday: Walk 4-8 miles
  • cinico
    cinico Posts: 294 Member
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    Mine is moderate 5 days exercise! 3 days p90x2 strength videos and then two days running! My tdee is around 2300 and cut 1970!
  • bsinno
    bsinno Posts: 358 Member
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    you are all awesome! i hope to have a "routine" ONE DAY! now i just do whatever i can when i can...im ALL over theplace!
  • Raynn1
    Raynn1 Posts: 1,164 Member
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    I am moderate, although I might be jumping up to the next level if my 10k training goes hard..

    I dont have a set schedule per say, but it usually looks like this..

    Mon - NROL
    Tues - Running 5k +
    Wed - rest
    Thurs - NROL
    Fri - Running 5k
    Sat - NROL or rest
    Sun - Rest/ or Running 5k+ or NROL.

    Depending on my week I may miss one of my scheduled run days for a rest day
  • ladyace2078
    ladyace2078 Posts: 460 Member
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    I'm in the 5-6 or 7+ depending on what I feel like that week. I have a desk job for 9 hours a day, but I take mass transportation so it requires some walking and stairs. I also clean house, garden, prepare meals, chase after two 4 yr olds, walk the dog 3x a week, and go dancing with my husband on the weekends. If I do all my workouts (I sometimes skip the HIIT or the runs), my exercise is:

    Sunday/Tuesday/Thursday - 2.5-3 mile Zombie run (Zombie Run! app)
    Monday/Wednesday/Friday - Heavy lifting + HIIT cardio ~1.5 hours
    Saturday - Rest
  • Cclancaster
    Cclancaster Posts: 368
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    I am moderate according to my BMF but barely I actually have to get up and move a little more some days to reach that level every day. This is my schedule

    Monday - Chalean Extreme
    Tuesday - off or yoga
    Wednesday Chalean Extreme
    Thursday - Turbo Fire
    Friday- Chalean extreme or off
    Saturday - off or Chalean Extreme (if I needed to take Friday off)
    Sunday - off or yoga.

    I have Inflammatory Arthritis so I have to be careful how hard I push myself and really pay close attention to my body or I will have a flare up and not be able to do much of anything for a few days. After this round though I plan on trying to move up to working out 5 days a week but we will see how that works out.
  • asidebottom
    asidebottom Posts: 67
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    Hiya

    I am set to moderate and am doing NROWLFW so:

    Monday - 4 mile walk
    Tuesday - Heavy lifting plus HIIT (75 mins at gym)
    Wednesday - 8 mile walk
    Thursday - Heavy lifting plus HIIT (75 mins at gym)
    Friday - Off
    Saturday - Heavy lifting plus Circuit training (2 hrs at gym)
    Sunday - Off

    Seems to be working well so far!
  • CleanandLean33
    CleanandLean33 Posts: 115
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    OOOoooh im confuddled now as I would say lots of you look like you are 5-6 strenuous not moderate.

    Can you give advice as to my activity

    If I....

    Mon- lift (NRFL starting again at day 1 so the work outs are short)
    30 min brisk walk (total to and from gym)


    Tues -play netball 1 hour
    30 min brisk walking (total to and from gym)

    Wed- rest

    Thurs- lift
    30 min speed intervals on treadmill
    30 min walking

    Friday- yoga or swim 30 min to 1 hour

    Sat -lift
    30 min interval training on treadmill
    30 min walking to and from gym

    Also Mon to Fri I walk to the station and back which is 20 min total,and generally 30 min average walking during day but this varies if its a office or community based day.

    Since I've decided to do reset I want to get my activity right else I might start expanding as I'm sure I could happily nibble the extras even if I didn't need em!

    suggestions welcome, at the mo I'm set at strenuous but happy to cut down if that's the best for me...
  • divediva2
    divediva2 Posts: 297 Member
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    I am just starting back on the fitness wagon, fell off about 3 months ago. I had no idea how much I missed it.

    right now, 3 days a week of strength training for 50 minutes with some light stretching at the end with a trainer, and 2 days of walking minimum, I am going to start at 30 min and work up to 60 min. So that puts me at 3-5 hours of activity, I believe it is in the moderate category. :smile:
  • MrsKosal
    MrsKosal Posts: 415 Member
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    Monday, Wednesday, Friday: NROLFW

    Tuesday, Thursday, Saturday: cardio for 30 minutes (usually interval training of some sort. Starting C25K tonight)

    Sunday: off day
  • shorty313
    shorty313 Posts: 432 Member
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    I eat halfway between light and moderate.

    M, W, F - 20-30 min of weight lifting, not heavy but not light either
    T, Th - 2.6 mile run
    Th - 75 min yoga class - This isn't too strenuous, it's more stretching so not too bad on a run day
    Sat - longer run, I'm working up to a 5 mile race
    Sun - Rest
  • angelina2585
    angelina2585 Posts: 273 Member
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    Until 4 weeks ago (I think) I was walking, using the elliptical and using the stationery bike for a total of about 5 hours a week.

    I've now added 30 Day Shred - 30 mins each session - into the mix. I'm doing it 4 times a week and making up the other 3 hours with the cardio stuff. Walking is the only thing my husband gets around to doing so I like to do that but in all honesty I prefer using the bike because I can get a great workout and calorie burn. I'm itching to give jogging a go but don't want to leave hubby behind ;)
  • juliebeannn
    juliebeannn Posts: 428 Member
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    I'm set to moderate activity

    Su - Stronglifts
    M - rest
    T - Stronglifts
    W - Zumba
    Th - Stronglifts
    F - Boot Camp
    Sa - Boot Camp & Zumba

    Pretty much only zumba is set in stone. All other workouts can change from week to week. But, generally, I always get in Stronglifts 3x week and Boot Camp twice.

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