How Often To Workout
|Dec 16, 2008 4:24pm||
I was curious as to how many days a week a person should workout? I workout just about every day and feel guilty if I miss one day. Although, I’ve been told that it is best to rest between workouts to get the best results. I guess I’m just afraid that if I miss one day, I will stray away from my routine. How often do you work out?
|Dec 16, 2008 5:06pm||
I workout every day and I do feel guilty if I don’t. Sometimes I just can’t because I have to leave home very early and I don’t come back before late, but I try to avoid these days, so I can workout every day at least once, but I usually workout twice a day (morning and evening, and if I need, I’ll wake up earlier to get time to workout).
It’s true, you’re supposed to get some rest, because this is when your body recover and when you actually grow your muscles and get better. You should rest at least a day a week, or at least get a day where you don’t exercise with the same intensity. Part of the training is to be able to put less intensity when needed and get rest when your body requires.
I’m afraid if I miss one day, that my performance will lower, but it’s actually the opposite… I just can’t stop working out.
And the Gyminee challenges don’t help to stop, because by missing a day, I may lose my first place (or may not be able to catch up the first place).
Then there is overtraining which is really something you wan’t to avoid. It’s when your body gets in a state where you put too much stress on it. It translates by performances getting worse, losing appetite even depression and only rest will cure this.
So try to listen to your body and adapt the intensity of your workout so you put just the right amount of stress on your body. If it’s not enough you won’t get better over time, but if it’s too much, you’ll end up injuring your self or in overtraining state.
|Dec 16, 2008 7:56pm||
As a general rule, it is best to rest at least one day a week for the reasons IronDave mentioned. I personally choose Mondays as rest days because Sundays are my long run days. The majority of the research I have read shows that you will not start losing muscle until you have gone three days with no stress on the muscle (basically a 3 day coma) so if you skip a day here and there, your performance will not suffer.
|Dec 16, 2008 8:40pm||
I think it depends on your intensity. If your workouts are harder then you need more rest. Listen to your body. If you feel that you are tired then just do nothing or go really light.
|Dec 16, 2008 9:01pm||
What do you all think about lifting twice a day? I may have a very long weekend off for Christmas and New Years because of the economy and I was thinking of maybe lifting twice. My goal even right now is to gain muscle over the winter months.
How would I modify my routine to do that? My initial thought would be to just double my workout, do the same thing in the morning and the evening. How does that sound? Any thoughts?
|Dec 17, 2008 12:59am||
About lifting weights there are different theories out there. Most frequently it is said not to work the same muscle group every day (so I’d guess even less twice a day). It gives time to recover and be more effective the next day or even the next week (some say you need to work each muscle groups once a week).
The other theory is to work small sets of small reps (4 sets of 4 to 6 reps), very heavy but do it every day or almost every day. If you do 15 reps per exercise every day (one day of rest), you’ll get 75 reps all through the week. If you do 4 sets of 20 reps once a week you get 80 reps per week, so that’s not much more. This theory is based on the fact that the muscle need to adapt all the time to the exercise….
Well, I don’t know which one is better, once again, I guess it all depends on how your body made to start with. The good advice again listen to your body and learn to be really attentive to what it has to say. The key I guess is to go a little over too much, but stop once your just above too much.
|Dec 17, 2008 10:38pm||
I work out every other day and have managed to keep this routine pretty well. I find that if I work out more than that, I get tired of it and feel weaker. To each their own, though. For me, I just feel more rested and like I accomplish more by skipping a day.
|Dec 17, 2008 10:49pm||
I’m a bit like Mateo. I can only do weights 3 days a week or I just get burned out too quick. Cardio I usually can do 6 days a week as long as I mix it up.
|Dec 18, 2008 6:29pm||
imo, lift around 3-4 days a week, cardio 2-3 days a week, take a day a week to rest. once your routine is regular and you see results, you’ll realize breaks in your routine can’t undo a consistent program. don’t be paranoid.
|Dec 18, 2008 8:25pm||
I rest 2 days. The rest of the days I go medium to hard.
|Dec 18, 2008 9:27pm||
I am doing two days on, one day off, two days one, then two days off. This comes out to Mon/Tue lift…Wed Rest…Thur/Fri Lift…Weekend Rest.
It seems to be working pretty well, the rest is good during the week and then the weekend is a good time to really recover for the next week.
Dec 20, 2008 8:58pm
I’m just starting the whole process, and I’ve kept with my promise, to myself, to work out 5 days a week. I take off Tues and Fri for rest days. I actually feel a bit weird NOT exercising those days.
I’m at 291-288 right now, and did 1 week of cardio (stationary bike) first, then worked into switching every other work out day with 1/3 Cardio 2/3 lifting. So the weight loss I haven’t seen has been going into the muscle I’ve been building. In 3 weeks I’ve gone from 12 miles in 45 min on level 3 with the bike, to 16 miles on level 3 with the bike. Next full Cardio day is going to be on level 4.
Taking a couple days off a week won’t hurt you at all, and it helps you to focus. Also, if you have a particularly busy day, and don’t have time to work out, you can just switch off the day. Just don’t go less than what you promise yourself you will. It’s easy to find excuses not to work out, but you shouldn’t. You’ll feel better those off days, if you don’t skip the ON days.