What's a week of exercise look like for you?
bethad5
Posts: 176 Member
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!
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!
0
Replies
-
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 0 -
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 - off0 -
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.0 -
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.0 -
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 training0 -
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.0 -
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.0 -
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 miles0 -
Mine is moderate 5 days exercise! 3 days p90x2 strength videos and then two days running! My tdee is around 2300 and cut 1970!0
-
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!0
-
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 day0 -
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 - Rest0 -
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.0 -
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!0 -
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...0 -
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. 0 -
Monday, Wednesday, Friday: NROLFW
Tuesday, Thursday, Saturday: cardio for 30 minutes (usually interval training of some sort. Starting C25K tonight)
Sunday: off day0 -
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 - Rest0 -
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
0 -
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.0 -
I'm set for 3-5 hrs moderate on MFP & Scooby but I would never call my crossfit or Kung Fu workouts moderate... I really want a wrist monitor!
Monday~ Crossfit w/kettlebell 30 min
Tuesday~ run 2 mi. 50 min Piyo, 90 min Kung Fu
Wed~ run 2 mi. Crossfit w/kettlebell 30 min, 50 min bellydancing
Thursday~ 90 min Kung Fu
Friday~ run 2 mi, rest or lift body part least used in crossfit this week LOL 30 min.
Saturday~ run 2 mi, rest or lift body part least used in crossfit this week LOL 30 min.
Sunday, rest0 -
I lift weights 3 times per week and then I go for walk several other days. And currently I swim but it's just casual leasure swimming with the kiddos, and I try to tread water for most of the time in the pool.0
-
I'm on kind of on moderate, although in reality i use my fitbit to decide how active i am and do the 15% cut from what it says my average TDEE is.
I've recently upped my exercise and the distance i'm running so this is really only what i've been doing lately.
But my week looks something like:
Mon: NROLFW
Tue: Cycling intervals on stationary bike
Wed: 5km run
Thurs: NROLFW + cycling intervals
Friday: rest day
Saturday: Run 5km
Sunday: either run 10km or NROLWF+short run
Most days my exercise goes for about 40mins but on the weekend it can go a bit longer.0 -
I walk my dog 5 times a week for 30+ minutes, lift heavy 3x/week, and do one longer endurance or HIIT cardio workout in the gym. On the days that I walk my dog I hardly even count it as exercise because it's so relaxed...but between lifting heavy and my longer cardio day in the gym, it works out to about 3-5 hours per week of moderate-to-intense exercise.0
-
I would say quite a few of you are active rather than moderate. Ive set mine to acitve.
I do insanity 6days a week with one rest day. However, also have a very active full time job where im always walking/climbind stairs etc. The active setting works for me as im no longer hungry. I move on to the max workouts this week which are near enough an hr long so will have to see how my cut works.0 -
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!
The ^^^ is me for the summer anyways b/c my 3yr old is home with only me 24/7 so I play with him and we take walks and I clean up after him all day long...lol We also go to the zoo all day once every 3wks or so(as long as it's not too hot) and we go swimming at least once a week, more if possible... I have mine set at an average between light and moderate but still debating on if I should go down to light for the summer???
During school time though my schedule was Mon, Wed, Fri, Chalean Extreme Lifting...Tues, Thurs, Sat - Ab and core work and cardio of some kind....Sunday was usually rest day and sometimes Saturday had to be as well...But I was definitely doing moderate then and will go back to that in August...YAY!!!
ETA: Any suggestions which way I should go right now for the summer?? Just curious - Now after looking at the summer stuff maybe I should keep it at the avg of the two b/c light seems to light now???0 -
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
Forgot to say....i put myself at 'moderate'.0 -
I lift 3x/wk
I do HIIT (run/walk outside) for an hr or so 3 days a week, occasionally 4 while pushing an almost 3yr old in a stroller.
On the days I lift or what is suppose to be my rest day I go for an easy walk with my oldest daughter since I don't let her come with me when I run.
I can get pretty busy during the day some days and I am terrible about taking a full rest day. I know I need to but we are a pretty active bunch here so even on my rest day which is usually Sundays, we go to the pool, hiking, bike ride, walk, etc.
I am set at 5-6hrs strenuous. My cardio will go way down once the colder/darker weather creeps in so while I know I should learn to take a full rest day, this is only temporary. On my last week of the reset I am going to take a full rest. Well, no lifting or running anyway. I will still be active, take a light walk here and there but nothing too crazy.
The next step up is 7-21 hrs and that seems like a huge jump. I tend to go over TDEE slightly anyway so I figure I have some wiggle room and I am not crazy hungry so I think I am in a good spot!0 -
I'm at moderate also
3 days a week - NROLW
2-3 days a week light cardio - yoga, walking, elliptical (also including chasing kids, cooking, cleaning, etc)
1-2 rest days a week0 -
Sunday: Yoga, stretching
Monday, Wednesday, Friday: running and circuit training
Tuesday, Thursday: Stationary bike intervals and circuit training
I generally get about 6 hours of exercise per week.0
