How do I arrange running and moderate weight lifting in a week?

Question

I've been off and on excercizing for the last 10 months... but I'm 19 years old and want to step it up to get in superb shape for the army, and one day the CIA...

seeing as how I'm not a runner, I'm going to start off doing a beginners schedule of only three times a week, and its a "walk-to-run" program ... but when I get some footmiles under my belt... how should I arrange these excercizes on a weekly schedule.. should I give myself any time to rest or what... please help lol

Answer 1

First, I want to say "Great and good luck", because I think you will get a lot out of any exercise program that you stick with and being 19, you may see fantastic results.
You can run up to 6 days/week as long as you vary intensity and distance. Since you're just starting out, 1-3 miles/day, may be enough. I recommend running and only walking when you need to. You certainly don't need to run 6 days/week, and starting out I wouldn't go right to that schedule, but your body is likely to respond really well to intensity due to your age. You can always take days off, if you're not feeling great or substitute a cross training activity like cycling instead, but my main point here is that you can run regularly in conjunction with weight training. You'll need more rest during the days when you do both and you need at least 1 day off/week.
As far as weight lifting, it depends on several factors, but if you do try to stick with regular running as outlined above, I suggest a 3 days on, 1 day off schedule with working out body parts on separate days rather than trying to do a whole body workout every other day which can really eat up a lot of time. So something along the lines of Day 1:chest /triceps
Day 2:back /biceps, Day 3: legs/shoulders, Day 4: no weights, but you can run. The basic "push-pull" moves get great results and you can do those exercises with dumbbells and a bench(except for the legs). I found that weights 1st, run after worked better for me, but that's not automatically the case for all(or may not be practical).
I realize that my suggested program sounds fairly hard core, but it also sounds like you want some serious results and, unless you have some medical condition you didn't mention, I know you can do this. Lots of rest, water, and healthy food(especially in smaller meal form) are major factors. Congratulations on having these great goals.

Answer 2

Once you're comfortable running, you should run at least 30 minutes - 1 hr a day regardless of weight training, which is usually done every other day. This shouldn't be too hard once it becomes your routine. You might feel like skipping at first, but just think about why you're doing this. This builds up cardio and cuts fat really fast so you're lean and mean. What I find useful are 1.) ipod, very very good for exercising. Makes you less self conscious in gyms and running more enjoyable. 2.) partner (preferably someone more motivated than you 3.) running at night. You could run longer distances and the run feels much better.
Also, I would not do "walk to run"... I would suggest just run at a slower pace but keep running for the whole duration of whatever distance or time.
This is not the only way to exercise, so choose whatever you think fits you the best. Good luck.

Answer 3

I'm not going to be extensive, take their suggestions but don't forget the most important thing: resting.

Without resting, theres no tissue regeneration, so your muscles won't be prepared for their next punishment if you don't rest at least 8 to 10 hours every day.

Don't forget the basics on stretching in and out. Do get advice from a personal trainer if possible, they do that for a living and they'll give you good tips to avoid lesions.

The second most important thing: your diet.

You can burn calories running, but are you getting in the right fuel?, that's a question for you to be answered.

Good luck and hurrah ;)

Answer 4

Run Monday Wednesday and Friday.
Weights on Tuesday Thursday and Saturday.
Rest on Sunday.

Answer 5

You can visit one of the body building shops and ask pleasant advises there. I'm sure there, you can find more relevant answers to your question.