I’ve had several people ask me recently about my workout schedule. Some questions — or comments — were made in an accusatory tone, hinting that I exercise too much. Some questions were just out of general curiosity. In order to answer those genuine questions (and quash the “exercise bulimia” rumors going around about me), I’d like to show you my typical week in workouts. (Typical means that some weeks it’s less than this. Sometimes it might be more if I go for a short, easy, walk on my lunch hour — cuz, honestly, sometimes a girl’s gotta get away from the computer and enjoy some nature. And sometimes my day of rest changes based on my schedule that week.)
- 6 a.m. Cardio (30 to 45 minutes outside running or at the gym)
- 7:30 p.m. Training session with Trainer 2.0 (could be a variety of things — always a surprise and always a great workout; 45 minutes)
- 6 a.m. Strength (Day 1 of the three-day plan Trainer 2.0 created for me (shoulders and chest); 35 minutes)
- 5:30 p.m. Cardio (45-minute spin class)
- 6 a.m. Cardio (30 to 45 minutes outside running or something at the gym)
- 6 a.m. Strength (Day 2 of Trainer 2.0’s plan (legs); 35 minutes)
- 5:30 p.m. Cardio (60-minute spin class)
- 6 a.m. Strength (Day 3 of Trainer 2.0’s plan (arms and back); 30 minutes)
- 6 p.m. Cardio (usually a lighter day of cardio — a slower paced walk, a leisurely bike ride, etc.; 30 minutes)
- A.m. Run outside or treadmill/elliptical/stairclimber mix at the gym (Exact timing depends on when I wake up; 45 minutes)
- My day of rest
Some days I do choose to go to the gym (or exercise in some way) twice rather than going straight into my cardio routine after my strength because, honestly, it’s hard for me to stay cooped up in the gym for that long.
I am not a doctor or a personal trainer or a nutritionist, which is why I am working with people who do have the appropriate qualifications to help me on this journey. I don’t want to lose the weight in an unhealthy way because my goal is to become more healthy by losing this weight and I don’t want to have to lose it all just to have it all come back. I also don’t want to hurt myself.
I’m working closely with a trainer on all of my exercising, so I’m doing this in a very healthy way. My doctor’s aware of my plan and my schedule and approves. I want to assure everyone that I’m not going overboard. Sometimes I have two days of rest a week — and I don’t feel too awfully guilty about it. Do I exercise a lot? Yeah, some times it seems like it. But then compared to other people, I don’t. It’s all about finding the balance that works for me and is healthy. Again, I’m not a professional and I highly recommend that anyone looking to start a routine consult with people who have the appropriate qualifications. This plan is my plan that’s been personalized for me. Another tool I use to gauge my exercise is my heart-rate monitor. I know that I’m working out in my target heart-rate zone and not putting too much stress on my heart and my body (or not pushing myself enough). This has really helped me get the most out of my workouts.
For anyone curious, here are what a few reputable sources recommend for physical activity (Note: they don’t necessarily agree with each other.):
- American College of Sports Medicine
- Centers for Disease Control
- U.S. Department of Health & Human Services
- And here’s an article from About.com on the topic with some other links.
Again, I’ve found a program that is, so far, working for me. When it doesn’t work any more, I’ll switch things up a bit. I also wanted to point out that this is all paired with a pretty healthful diet (with a few indulgences here and there) and an overall awareness of my body and its needs.