I'm a little new to exercise, recently joined a gym, and did notice that I am becoming slightly fitter.
However, when I started, I was visiting the Gym 3-4 times a week, but now due to other commitments I've had to reduce it to only twice a week.
My twice weekly workout is as follows:
20 minutes (4km) on treadmill at 11km/hr (with a slight gradiant)
20 minutes (3.2km) on elliptical trainer level 7 (on a scale from 1 to 20)!
followed by 10 minutes (around 2.2km) on the rowing machine.
After 5 minutes I do 8 sets / 5 repeats: 35kg weights of biceps curler, leg extrensions, H/S Rower, and shoulder press.
Obviously will try to increase the weights over time.
Later in the evening before bed I do 3 sets of press-ups: 50:25:25
My question is, may be silly to some, by only doing the above twice a week am I getting full benefit out of it? Or should I push myself to do an extra day? Just wondering if my body is going to go 'backwards' between workouts.
Any tips on diet?
2006-08-28 07:04:47 · 12 answers · asked by liquid_ice_71 2 in Health ➔ Diet & Fitness
read more tips on dietary needs and exercises that will help you more on this site
2006-08-28 07:08:53 · answer #1 · answered by Anonymous · 0⤊ 2⤋
As you say, you feel you have become fitter since you started going to the gym.
There was a period, when starting your routine, that atrophied muscles and stiff joints greatly benefitted by the workout. The muscle became increasingly stronger and the joints more flexible. You don't say how long you were going 3-4 times a week, but if it was a significat period of time, then I serioiusly doubt your body is taking any "backward" steps in between your less frequent workouts.
The WORST case scenario is that your body is maitaining its fitness levels between workouts. More likely, unless you otherwise live an extremely sedentary life, you will continue to build strength and endurance during your current workout schedule.
If you still have concerns, then you can gradually either increase the weights, OR the repetitions, depending on whether you want to increase muscle mass, or lose wieght. Either of these steps will assure you of continued progress.
2006-08-28 14:33:26 · answer #2 · answered by Vince M 7 · 0⤊ 0⤋
Well that is really great that you are contiuing to work out despite the commitments, so coodos for you. Any level of workout is better than nothing. But I would highly recommend trying to do it a 3rd or 4th time a week. Can you can work out early in the mornign or late at night?
It seems like you will get a fairly good workout with your schedule, but to keep the level rising you need at least an extra day to push yourself a little more. You might want to try to mix your training up. You do have some cross training going which is good too, but maybe try one speed run and one distance run each week. For a speed run you might want to try going to about 13km/hr if you can in small bursts. Like run for 3 min on, 3 min off, and do that for 30 min or so.
For the diet, I recommend the GI index.
you can get more info at: http://www.glycemicindex.com/
Enjoy and good luck!
2006-08-28 14:29:36 · answer #3 · answered by wing_gundam 3 · 0⤊ 0⤋
Medical advice went from 20 minutes a day three times a week, to 20 minutes a day EVERYDAY. So basically, they'll never be happy.
Bottom line is you are doing a fair bit to improve or at very least maintain your health, so I wouldn't worry or punish yourself for not doing as much as you used to fit in. If you find the time to fit another session in from time to time, then great, but enjoy your life for what it is, not worry about what you think it should be.
2006-08-28 14:15:18 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Your doing great fitting the workouts into your schedule which is crucial. I think 3 or more times a week is better for your body and stress relief. However, you should set the schedule that works for YOU and keep up the good work!
2006-08-28 14:25:18 · answer #5 · answered by curiousgirl 1 · 0⤊ 0⤋
i think what you have been doing sounds fine a couple of times a weeks at the gym is great, you can also do things like power walking to the station or to the shops, walk around the house with leg weights on etc
2006-08-28 14:18:24 · answer #6 · answered by katrina_23uk 2 · 0⤊ 0⤋
Sounds like you are doing fine. To reap the full benefits, try doing it 3 times a week. Running is also a very good way to excercise and its for free!
But what you are doing now is good and better than doing nothing!
2006-09-01 11:19:57 · answer #7 · answered by tanzanite 3 · 0⤊ 0⤋
as far as i know if you want to be the best you should train every second day, or every day, but as long as you do not have time for more its fine 2 times a weak, its all up to you, if you think its enough, you are strong as you wish, its ok, and you can always buy some weights so you can train in your flat when you have few spare minutes.
remember you can do gym without gym;)
as my grandfather and dad did ;)
2006-08-28 14:30:36 · answer #8 · answered by mrangelosd 4 · 0⤊ 0⤋
I'm exhausted just reading the question!
Get an exercise bike (or a real one) and save on gym fees.
Try 20mins on an exercise bike every day.
2006-08-28 14:24:05 · answer #9 · answered by philr999 3 · 0⤊ 0⤋
dear ;its nice to get fit .i suggest you exercice twice a week in 2 session do cardio for 45mns take abreak and programme your self; the first session do upper body.in the second one do lower body dont use too much heavy weight till your body get stronger .let me know if you need help.
FORMER PERSONNEL TRAINER. GOOD LUCK
2006-08-30 05:05:30 · answer #10 · answered by brahim233 2 · 0⤊ 0⤋
in between these visits to the gym walk more and use the stairs more
2006-08-28 16:47:18 · answer #11 · answered by Anonymous · 0⤊ 0⤋