What is your typical workout schedule/routine?

[RUSTYSMOM]

I subscribe to Shape magazine and always enjoy the success stories - however am often disillusioned by the workout schedules the success story people maiantain. They just always seem to commit more time than I can imagine having. What do you guys do in a typical week?

My routine lately is an aerobics/tae bo video (about 23 minutes), 5-7 minute abs video, and 10-15 minutes on elliptical trainer or nordic track. On average my workout is no more than 40 minutes - some days a bit logner - some days shorter. I have been averageing 5 mornings a week. I have been doing thsi for a month or so. Time will tell if it is enough. I do need to build in more weights...

I look forward to your experiences.

[mandarin2j]

Mondays: Brisk walk, 1/2 hour or so.
Tuesdays: Walk to yoga class (1/2 hour, brisk pace), 1 hour yoga.
Wednesdays: Brisk walk uphill for 1 hour, going to integrate 20 mins. super slow weight lifting this week (REALLY!).
Thursdays: Brisk walk for 1/2 hour, adding second yoga class beginning 22 March.
Fridays: Brisk walk for 1/2 hour.
Saturdays: Snowshoeing or hiking for 3-4 hours.
Sundays: off.

As I lose weight, I plan on substituting up to an hour of running for my walks. Right now, I'd kill my knees and hips with running. Also planning on cycling to work since we're having oddly gorgeous weather. That's about 15 miles round trip. Just need to get my bike up to spec first!

-Amanda

[lindrusso]

These days I actually have a set routine! I am seeing some small results and this is the beginning of week number 5 of this routine.

Monday - Upper Body Weights - this routine takes about 1 1/2 hours.

Tuesday - Cardio (a combo of treadmill and elliptical) - anywhere from 20-40 min.

Wednesday - Lower Body - about 1 hour.

Thursday - Cardio - same.

Friday - Upper Body again.

Saturday - Cardio - I usually double this up with one of my lower body routines so that I don't have to go in on Saturday.

The next week is the same, only you do 2 lower body workouts and one upper body. Some weeks I'm able to fit in a fourth cardio.

It's quite an investment of time, but it feels good. So far so good. Different things work for different people. I think that adding a more intense weight routine is working well for me. Cardio alone just doesn't seem to do it.

[JLO]

used to have a "Routine" But I figure that as long as I can get an hour of aerobics/weights in almost everyday, I am happy. I used to spend 2-4 hours at the gym 5-6days a week. Which really burned me out. Now I just do what I feel like. But I keep moving and work my heart and muscles. And at least once a week I make sure I really challenge myself. Originally posted by RUSTYSMOM:
I subscribe to Shape magazine and always enjoy the success stories - however am often disillusioned by the workout schedules the success story people maiantain. They just always seem to commit more time than I can imagine having. What do you guys do in a typical week?

My routine lately is an aerobics/tae bo video (about 23 minutes), 5-7 minute abs video, and 10-15 minutes on elliptical trainer or nordic track. On average my workout is no more than 40 minutes - some days a bit logner - some days shorter. I have been averageing 5 mornings a week. I have been doing thsi for a month or so. Time will tell if it is enough. I do need to build in more weights...

I look forward to your experiences.

[emilycat]

Okay, let's see if I can come up with a sample schedule: I try to keep my training plan pretty regular, but it doesn't always work out that way http://www.cookinglight.com/bbs/smile.gif

Monday: 7 mile hill run
Tuesday: 9 mile run
Wednesday: 7 mile tempo run
Thursday: 8 mile run
Friday: 3-4 mile run
Saturday: 18-23 mile run, alternating weekends with 12 mile runs
Sunday: 1 hour cycle

And I usually lift weights for about 45 minutes twice a week.

Sunday is my day "off" http://www.cookinglight.com/bbs/smile.gif

[aggie94]

I try to keep things different every week so I don't get bored, but generally I do kickboxing class 3 times a week (usually lasts about an hour, plus time to and from the gym). On nights that I don't kickbox, I try to go the gym and run on the treadmill or do other cardio (stair master, EFX, or bicycle) for at least 30-45 minutes plus about an hour of weights/abs. I'm pretty happy if I can make it to the gym or kickboxing 5-6 times a week. Saturdays I try to do both.

emilycat: I've always admired and been envious of people like you who can run everyday! I've never been a great runner and probably never will be because I can't run more than twice a week without getting horrible shin splints. I've never liked running, but I'm just beginning to enjoy it and wish I could do it more often.

[gabbyh]

I use Shape Magazine as an inspiration also. I've been subscribing for lots of years! Prevention also puts out a small "fit & firm at 40 plus" magazine every few months. It has lots of motivating info, which I think is the key. As I fast approach 50, I find that exercise is really becomming more and more important to me.

[CLCH]

Monday- Advanced Tae Bo tape; ab exercises on my own
Tuesday- 45 minutes on stairmaster or EFX or some combination of the two; 15 minute arms and back toning class
Wednesday- Either stairmaster or Tae Bo; 15 minute arms class
Thursday- Hour long spinning class
Friday- Hour long spinning class/ 15 minute ab class
Saturday- Either 30 minutes on EFX or nothing
Sunday- nothing

This routine is usually varied enough so that I don't get bored, but lately I am getting tired of the stairmaster and the Tae Bo tape. I wonder if getting one of the advanced Tae Bo Live tapes would help.

I also like step aerobics classes, but I prefer to work out first thing in the morning and my gym doesn't really offer much that fits into my schedule.

[RUSTYSMOM]

WOW - you guys are all like the SHape success stories. I am so impressed with your disciplined schedules!! I think I need to increase my workout time and increase my weights for sure.

CLCH - how is advanced Tai Bo? I don't have this one. How long is it? I do the basic Tai Bo which I like.

Thanks

[Danielle]

Monday: Powerwalk on tread mill, 45-60 minutes
Tuesday: Hill walk 30 minutes, strength training 30-40 minutes
Wednesday: same as Monday
Thursday: same as Tuesday
Friday: off
Saturday: Hill walk 30 minutes, strength training one hour
Sunday: Powerwalk 60 minutes

I started walking mid-January on the treadmill, and just started adding strength training three weeks ago. I'll eventually switch around the treadmill with the elliptical and bike machines, but I'm interested in adding some running. I've never ran before (except in those horrible physical fitness tests in junior high and high school), and I've tried doing it a few times, but it hurts my knees (particularly the one that smashed into a concrete wall when I was in grade school). I enjoy powerwalking, but I'm not sure if it gives me the same benefits that running would. To those who run...did you gradually add it into your routine, and did you notice any aches and pains starting out? I'm concerned about agrivating old injuries....

[CLCH]

Advanced Tae Bo is a lot of fun. It is a lot of the same moves as basic with more reps added. There are a few more advanced kicks added too. The entire tape is an hour, but only about 32 minutes is cardio and then the rest is lower body toning. I rarely do the whole thing. I will do all of the cardio and then fast forward to abs and cool down. I just don't want to do 30 nminutes of glut raises every day (although I am sure my gluts would be better for it!).

[m4star]

Monday-Friday:
Mornings: 40 minutes aerobics, 20 minutes toning (2 days upper arms with weights, other 3 days abs)
Evenings: 30-60 minute jog/run
Sometimes: Pilates/yoga video at night before bed

Saturday:
either 5-10 mile hike or 5 mile jog

Sunday:
Pilates/yoga video
aerobics 30 min.

I don't schedule a "rest day", but something always comes up and I have to skip a day.

[BernK]

I like a lot of variety in my workout schedule. It stops me from getting too bored.
Monday Spinning, Weights in AM, Swim in PM
Tuesday Kickboxing in AM
Wednesday Kickboxing & weights AM, Run in PM
Thursday Spinning in AM, Tennis in PM
Friday Kickboxing & weights in AM, Run in PM
Saturday OFF
Sunday Run in AM
If one of the classes cancels during the week I usually substitute a run.
I like a structured routine, I even go so far as to do a spreadsheet with my weights on it. I like marking them off every week.
Whatever works.

[makedah]

Danielle,

I started running using the Couch to 5K program at the Kick! web site. It is a walk-run program that gets you from sedentary to running 5k (or 30 min, depending on if you measure your runs by time or distance) in about 9 weeks. It is GREAT. You can see it here: http://kicksports.com/new/couch.shtml

I, too was concerned about injury. I was overweight when I started (190+, 5 feet 8) and had an old ankle injury that I was worried about. But I got the right shoes -- go to a running store, NOT a sports superstore -- and only ran 3x a week with a day in between each time, and never even had so much as a shin splint.

I haven't been able to run outside for MONTHS because of the terrible ice here in Wisconsin. So, my workouts are mostly in the gym now.

Monday - 30 min treadmill, 30 min stationary bike (the gym only allows you 30 min per machine), weightlifting
Tuesday - same
Wednesday - weightlifting or Ashtanga yoga
Thursday - 30 min treadmill, 30 min stationary bike
Friday - same
Saturday - 1 hour & 30 min cardio (preferably 45 min treadmill, 45 min bike -- if I can 'steal' the time)
Sunday - off

I hope to be back on the trails soon!

[Leslie w]

I used to have a routine but now with 2 babies my routine flew out the window. This weeks "routine" went like this

Monday: shovel

Tuesday: shovel, 1 hour yoga

Wednesday: lift weights 1/2 hour, stairmaster 1/2 hour

Thursday: 1 hour yoga

Friday: shovel

In case you haven't guessed, we've had a lot of snow lately. This spring I plan on resuming my daily hour walk, yoga 5 days a week and weight training 2 days/week. I've noticed since I've been doing my yoga my knees don't bother me anymore so I may resume running again. It's been 5 years and I miss it.

[mandarin2j]

Amy--regarding what you said about a kickboxing class:

"would love kickboxing but would die of embarressment"

I kind of felt that way when I started yoga 2 months ago--haven't been limber since I was little, so #1, how would I keep up?, and #2, how embarrassing would it be to wear the appropriate clothing in front of all those lithe yoga people? I'm 5'6" and weighed about 190 when I began the class, so I was really worried about how that would play out. The ONLY thing that made me go through with it was that I watched myself climb from 115#s to over 190#s over the course of my twenties, and knew that if I didn't start doing things that sounded fun (and that I could stick with because they were fun) right away, I would soon be 200#s plus and still needing to start an exercise plan.

I guess what I'm trying to say is that I encourage you to find a class that will work with your ability level and go for it! No one is going to judge you for being there (or at least, no one worth the air they breathe!) and being a little overweight or out of shape. The one thing that has made it possible for me to get past the 1 month point with this exercise plan is that I haven't ruled out doing anything I think I'll enjoy, 'cause that's what keeps me working toward fitness.

[aggie94]

Nicely said, mandarin2j! I agree wholeheartedly. I joined a kickboxing class about six weeks ago, and I love it. It was hard at first to coordinate punching and feet movements, but I picked it up pretty quickly, and the instructors are more than happy to spend extra time to show you the moves. There are people with all different levels of ability in our class, from beginners to very experienced, and from all different fitness levels, from obese to extremely fit. And everyone is very supportive of everyone else, no matter what the reason you're there for is. It's a very fun, friendly, and energetic bunch of people. I definitely think you should at least check it out, especially if it's something you're really interested in doing.

[Leslie w]

I agree w/ both of you. Last week when I was skiing I thought the same thing. I've been working out for almost 20 years, (I'm 36) and I now realize unless I enjoy it and feel totally comfortable doing it, I'm not going to do it. For years I practiced aerobics and I dreaded every class. I just don't like jumping up and down indoors and working up a sweat. Now I refuse to do it. I'd rather power walk outside. Once you find something you love - for me it's yoga, walking, skiing - it's so much easier to stick with because you want to.

[AGC]

Makedah: Thanks for the great website suggestion! I just checked it out and printed the whole couch program. I'll start this weekend! I, too, am 5'8". I currently weigh 175 and am in the pits of frustration about it. This is the biggest I've ever been outside of pregnancy. I have a treadmill but I get bored and need more variation. Did you find that the couch program helped you lose wt.? I am real short of time so was thinking about trying to "run" in the mornings, before 6 am. I live in NC where the weather is usually good. Should I eat before a 6 am run and what? Also want to sign up for a swim aerobics class - would love kickboxing but would die of embarressment and don't belong to the Y yet.Thanks for your info!--Amy

[AGC]

Wow! You guys are really motivating me! Yoga is the other thing I've wanted to try for years because the relaxation part of it sounds right up my alley. But my question is this: how in the world does it help you lose wt., or does it? Madonna says all she does now to keep fit is yoga (no way!). I admit, I know very little about it. My first step would be to break down and join the Y which is next to my neighborhood. It has all these classes PLUS an indoor pool. Time and crowding (major!)are a factor but I at least need to try instead of make excuses! Thanks ladies, I love this board!

[Leslie w]

If I was only allowed to do one exercise it would be yoga. I have several yoga tapes that I do at home as I don't have any time right now to join a gym. My favorite is Ashtanga yoga, (the kind Madonna does). It's an intense exercise and if you breathe properly you really feel the heat in your body. I actually work up a sweat. I have a lot more flexibility now and I noticed my clothes fit looser and the shape of my body has changed. I definitely have more muscle tone. And don't forget, when muscle replaces fat, you burn more calories!

It is a discipline, and like every discipline it takes lots of practice to get into certain positions and to use proper breathing techniques. But I think the results are worth it.

[cindyluwho]

Wow...you all are really hard core! In a good week I exercise 3-4 times, but sometimes only once or twice, particularly if I am coming down with the flu or something like I am now. My exercise consists of running 5 miles, or less if I am not feeling well, and doing bar dips or "pull ups" (with help from the nautilus machine since I'm can't do real ones) for my arms. This usually takes less than 50 minutes in total. I do walk to and from school every day though, which is about a mile away, and generally I walk alot since I don't have a car.
There is no way I could have time to exercise every day, it's hard enough to fit in 3 times a week! I don't have time to spend more than an hour exercising on weekdays, and I really don't have time to exercise on Sundays at all. I'm thinking that on Saturdays when the weather gets warm, I will treat myself to running by the river or going for hikes in the woods. This might be something you could try--having a slightly longer workout once a week. Another practical concern is that if I exercised alot more, I'd have to eat a whole lot more, which might put a bit of a strain on my budget. As it is, like most graduate students I make a bee-line towards free food wherever I can find it.
I think I've lost about 10 pounds over the past few months as a result of the running, and have gotten much less flabby, which is really nice. What really made a difference for me was pushing on further when I just felt like stopping, and having a time and distance goal that I'm trying to reach. I wouldn't feel bad if you can't spend more than 40 minutes 5 mornings a week.

[karenv]

I just joined a gym in December. My workout routine is 6 days a week. Everyday I walk on the treadmill at 4.0 mph on a 2 incline for about 20-30 mins. Sat, mon, thurs I tone arms, chest and legs. Tues and fridays I walk 10 minutes on tred and 20-30 minutes on the bike then work abs and back.

I also train and show horses so that is another workout for me altogether. From Dec. - March I consider the gym my spring training for the show season.

I also ski from Dec. - March that also keeps me in shape.

After April, my gym days will slow down to about 3 days with my other days more concentrated on riding.

KarenV

PS Working out with a buddy also keeps me inspired to do it!

[Leslie w]

Karen, I always found it amazing how fit my rider friends were. For most of them that was their only exercise. Of course not only did they ride but they cleaned stalls, lugged bails of hay and buckets of water, groomed, etc. I'm hoping to get my daughter started on lessons early as she's nuts about horses, like I was until I realized how expensive they are!

[BethML]

Leslie w,

I am incredibly inflexible and want to work on this, so I was wondering if you could recommend specific Ashtanga yoga tapes. Which are your favorites?

Thanks,
Beth

[Lynn B]

Leslie (or anyone!),
I have never done it, but I have heard and read so much about yoga... and your post above was interesting in describing the physical part. But isn't a large part of yoga the "mental" part, too? Or am I mistaken about that? Could you please explain! Thank you!

[food girl]

I never bother making a schedule anymore. I can never stick to it. I really just workout whenever I can. This is what the last week looked like:

Sunday: All day Church affair and then dinner at a friends

Monday: Meant to go to kick-boxing, but got stuck at Jerry's Artarama cutting matboard. Then I was WAAAY to hungry to go to the gym.

Tuesday:Total Body (a.k.a. Body Pump) class and 30 minutes on the bike trainer

Wednesday: Bike Trainer 1 hour

Thursday: Bike Trainer 1 hour and Abs

Friday: Actually nice enough to bike outside so I did ~20 miles. I also ended up doing a body attack (like kick-boxing) class at 11 pm - thinking I needed to make-up for Monday.

Saturday: I wanted to go on a long bike ride with my team, but alas, someone with nothing better to do planned a baby shower for 2 pm! I did get to go to a 45 minute step class and a 1 hour total body class.

Sunday: I was rewarded for go to the baby shower yesterday with a gorgeous day for a 57 mile bike ride.

Today: For some reason I am so sore I can't reach behind my back. Pulling up my pantyhose is a major ordeal. I think I will take today off.

[Leslie w]

Yes, yoga is a mental exercise. You're not really doing yoga unless you clear your mind, focus on the breathing and your body. If you're thinking about last night's dinner or tonight's date while you're exercising, than you're not doing yoga, just stretching.

If you're just starting out buy a simple 30 min tape like The Crunch Joy of Yoga. Living Arts also makes a good beginner tape. These tapes will teach you fundamental yoga poses that you will practice in more advance tapes. My favorite is an Ashtanga Video by David Swenson. It's 2 hours long, very intense and very informative, but it's not available for purchase anymore. Too bad because I highly recommend it. I haven't seen any other Ashtanga Videos other than that one. Maybe someone else knows of one.

[mandarin2j]

Amy:

I don't really subscribe to the idea that there's one "miracle exercise" that will do everything your body needs…mostly because I've had nothing but poor results from doing that (I get soooooo bored and just quit!) so now I'm hedging my bets by diversifying my routine. http://www.cookinglight.com/bbs/smile.gif From what I've heard, yoga can do all that, but only if you have a very regular practice. Yoga does help you lose weight because it builds lean muscle tissue, which heightens your basal metabolic rate. I have had only a 1x/week practice for the past 2 months, and I've noticed that my clothes fit differently. Of course, I'm doing hard-core snowshoeing on the weekends, and walking at least 30 minutes a pop at least 2 times a week. From what I was doing before (absolutely nada), that is a major improvement, and I would be shocked if I didn't see some kind of results. Also, poor posture (which I've always had in spades) makes you look fatter than you are, and yoga helps out there, too.

The thing about yoga is that I've always hated dragging my behind to fitness classes and made any number of excuses to avoid it, but I feel SO good after a yoga class that I don't have to drag myself to class-I actually can't wait to go each week! I'm upping my attendance to two classes/week, and I just bought a book called "The Pilates Body" to help with my at-home practice. I'm thinking that Pilates mat work is a lot along the lines of Power Yoga or Ashtanga Yoga…perhaps Leslie could speak to this?

-Amanda

[pammy]

Hello to the Astanga-interested folks:

You can find videos and tapes at Ashtangayoga.com and poweryoga.com. Beryl Bender Birch is a wonderful teacher who has written two great books on the subject (you can find these at the power yoga site) and has several audio tapes for guided practice which I love. I own a video by another person whose name I can't recollect right now, and it goes through the whole Primary Series. The best advice that I can give is to find a real, live Astanga yoga teacher and take some classes. There are so many elements to learning the practice, having a teacher to gude you is almost essential in the beginning. You can find links to teachers in your area at the sites I mentioned.

I don't know anything about Pilates, so I can't comment on how it compares to yoga practice. I am not sure that it incorporates breathwork and mindfulness in the way yoga does.

Om!

[Leslie w]

You're right Pammy about finding a class. Right now due to time and financial constraints I just can't go to one, but I'll have to eventually if I want to get serious w/ it. I feel I have grasped quite a bit of it but I really should have an instructor check my form and breathing as Ashtanga is a lot different from basic yoga.

[KValley]

Typical week is 4-5 days in the gym: 40 minutes of weights, alternating days of legs, abs, shoulders and chest, back, triceps/biceps, followed by 40-60 minutes of cardio, mixing up the treadmill, EFX, Stairmaster, stationary bike. Twice a week I do a shorter (40 minute) intense interval, other days I work on endurance or whatever my mind/body feel up to.

At least one day a week I try to get in some outdoor activity- as the weather gets warmer, this will increase. Hiking is my preferred activity, cross-country skiing, biking, walking.

I take yoga twice a week and I try to get in a practice once a week at home with the tapes I have. I recently moved and desperately miss my Ashtanga class- my classes here are much more sedate and I love the challenge and power of Ashtanga.

My challenge is my job- I telecommute from home, which is great, but I also travel a lot -average one week to 10 days a month on the road. Travel is deadly to diet and exercise. I put on about weight in the Fall before I got a handle on what was happening to me and developed some coping strategies. I've lost about half of what I've gained and hope to return to pre-job weight by early summer!!

I'd love to hear from fellow roadies. Also from anyone who has trained/participated in a mini-triathalon.

[aggie94]

KValley:

I did my first triathlon, an Olympic distance, almost two years ago. It was very rewarding for me. I had planned to do others last summer, but my wedding and family reunion just took me away too often (and here in Oregon, the season is very short). Anyway, starting with a sprint distance is a good idea. As far as training tips, I can't offer you much because I focused most of my training efforts on the run. Since triathlons favor runners, and running is by far my weakest event, I had to focus my efforts there. I didn't do much "training" for the swim and cycling, although I would definitely suggest practicing open water swimming (if your swim leg is in a lake) beforehand -- it is much different than pool swimming, and I was surprised at how much I struggled with that leg simply because I had to stop so often to see where I was going.

[KValley]

Hi aggie94!

Congratulations on the wedding, the triathalon and surviving a family reunion- all impressive accomplishments!

Running is my greatest challenge- I've never run for distance-so I'd have to focus my efforts there.

I just read a great article in the March (I think) issue of Health. You being from Oregon made me think of it- it dealt with a woman from Eugene who trained for and completed the Portland marathon as a walker. That I could get into- maybe a run/walk...

I was just in your neck of the woods-Corvallis- I love that town!

[Adele1]

Workout schedules depends on many factors. On the internet noone knows about the health, fitness or goals of the people replying.
From my life experience, training and education, work out schedules have to be person specific- health, weight, aerobic fitness and personal goals.
Workout programs must combine aerobic and weight training components. My experience and knowledge emphasises weight training first and aeorbic traing second. This hss worked for me because I l o v e resistance. Some people love aerobic training and include resistance training second.
You ask for advise. My question is which do you prefer, aeorbic workout or resistance? If you choose resistance I can be of help and specific