What is your Weekly schedule

[PhoebeMcPeePee]

I'm looking to add some form of additional exercise 1 day a week so interested to see what everyone does on a weekly basis. Any advice what might be best for overall fitness, continued weight loss, general toning but need to keep the cycling as I'm doing a 100k bike ride next spring.

Monday: half hour jog
Tuesday AM: 45 mins circuit training + 15 mins abs work. Tuesday PM: short 30/40 min cycle
Friday: 1-1.5 hour hilly cycle
Sat - this is the day I want to add : another run, cycle or some sort of class?

[Suzannewithaplan]

I gotta say I do like looking at all the graphs and charts afterwards:o

Definitely recommend using one of the apps where you can keep a record of your progress, times, distances etc Phoebe, I find it very motivational

[Mitchy1nge]

that's how I came to be on garmin connect, borrowing other people's watches and marveling at the stats and replay when they uploaded it after a while I realised I NEEDED my own equipment (especially when they move halfway across the world with theirs)

is nice to have people to run with and is nice for accountability if you announce 'am aiming for x miles this week'

[Suzannewithaplan]

?
Actual real life seriously exercising friends, Mitchy!
I've never had any of those! ?

[doggydaft]

I do a boot camp class, a circuit class and a Pilates class all lasting an hour. I also have a PT twice a week doing mostly weight training for an hour each session.
Have lost 2 stone with about the same again to lose, I'd like to add in some cycling as my knees won't take running any more but I'm scared of the roads

[Mitchy1nge]

heh am often tempted to tell mine that I'm about 10 stone and a man etc but have linked it to MFP and it knows

and also my running friends in real life who are on there know :(

[Suzannewithaplan]

oh right, well most of my running is treadmill and just over 5mph
(yes Im a right lightweight on the running front )

then again how accurate is the hr monitor at telling you actual calories burned rather than just allowing you to compare the relative intensity of different activities?
I guess it's fairly accurate because the software asks for height weight and gender, I dont think it takes resting heart rate into account and not sure if thats relevant.
m
Might tell my garmin that I'm a man for a while and see if it makes any difference to the calorie burn

[Mitchy1nge]

depending on my pace, hills etc, it varies from 766 to 824 for 10 miles

[Mitchy1nge]

last time I ran 10+ miles was Feb, although should be up there again soon enough, will see what my average calorie burn actually was

[Suzannewithaplan]

indeed, according to my charts and graphs a 10 mile bike ride uses 230 cals, a 10 mile run would be 800 cals.
(not that I've ever run further than 5miles in one go )

[Mitchy1nge]

from a perceived effort sort of view I was at how quickly and easily I could cover 10+ miles on a bike compared to running so I don't know how that translates to actual calorie burning, nothing I've used my garmin and HRM for comes close to running for calorie burning

but anything you can sustain hard effort at will work, over time, and sometimes it is best to do two slightly shorter but harder sessions of something than one mid to long one in which you work steadily and comfortably (for weight loss, not endurance I mean) I just think it needs to be something you genuinely enthuse over and can't wait to do rather than whatever is held to be the best weight loss exercise

[Suzannewithaplan]

for increased weight loss and cardio fitness running has advantages, I've been using a hear rate monitor for both cycling and running, my average heart rate is quite a bit higher with running than with cycling.

So more calories burned and more of a training effect on heart and lungs.

Obviously cycling is more demanding when going at speed, uphill or against the wind but if you go out for a longish ride it's difficult to arrange things so that you are doing those things the whole time.
There is invariably a fair amount of coasting ime

[Mitchy1nge]

I think you should do whatever your favourite thing is Phoebe, you are more likely to stick at it and work harder at it.

[brainwashed]

I run 3-4 times a week, cross fit 2-3 times a week, 1 yoga session of 2.5 hours on a regular basis. I also aim to swim 1-2 times a week but have been a bit lax on that front recently. Over recent months I've been trying to get out rowing at least once a week too...won't happen so much now as hours of daylight are getting shorter and the sea is often too wild at this time of year!

[Northumberlandlass]

Mon: CX worx & zumba
Tues: Body Combat (if I make it)
Thurs: Zumba & Body Pump
Sat: Body Pump, zumba & tummy toning (15 mins)

I don't always make combat with is a shame as i love it, but I have loads of other stuff going on.

I adore lifting weights & dancing !!

[PhoebeMcPeePee]

Pressed to soon .... gym/classes are so bloody expense round here so can't really afford more than the 1 class I'm already doing but used to love kettlebells (about 10 years ago ) & weight training in the gym.

[PhoebeMcPeePee]

Bike event is 100km not miles & isn't for for 8 months & as I'm quite new to exercise, at this stage I'm just trying to build general fitness & boost final weightloss (2.5st lost 1st to go). The idea is then to embark on a proper bike training plan in the new year when I won't be carrying the extra weight & be generally fitter changes plus work changes will give me another spare morning for a proper bike ride.

I definitely need to up the amount of cycling so will look at trying to squeeze in another ride somewhere but for the Saturday I like the idea of interval training to try & get my running up to a level that I can actually go out for longer as I do need to improve my stamina. Can't afford to do any more classes unfortunately.

[Suzannewithaplan]

?
If you have to cycle 100 miles in one go wouldn't you be looking at one 40 mile plus ride per week?

[Suzannewithaplan]

it does seem a bit 'cycling lite' for someone training for a bike event :o

[Mitchy1nge]

I understand the benefits of cross training, it just didn't look like much actual cycling in your current schedule compared to, say, the 4 or 5 days a week people run when training where you'll have weekly mileage targets and so on, with other activities such as yoga and weights as a sort of optional extra

[Mitchy1nge]

OP surely if you are training for a cycling event the bulk of your training should be cycling, and other things to support that/build endurance/increase cv fitness (hills, intervals?) if you have time and can fit them in?

(I don't know how cyclists train but must be similar to running, in which case one long one a week and some other speed or interval type sessions and some easy aerobic miles?)

[Baileyscoffeeandcampfires]

Monday - 1hr body pump class plus 30 min cardio (x trainer or stationary bike)
Tuesday - nova class - Pilates / yoga cross plus 30 min jog. I'm introducing my 12yo ds to running so we are working through couch to 5k at the moment
Wednesday - 1 hour body pump plus 30 min cardio (whichever machine I didn't do on Monday)
Thursday - longer run between 7 & 10km
Friday - 45 min spin class plus 1 hr Pilates

Weekend - one rest day and one 30 min jog (couch to 5k at the moment or interval training for speed)

Looking at that lot I should be amazingly toned and take thin but Im still going to slimming world. All the exercise makes me hungry.

[Sleepwhenidie]

Today - hot yoga first thing, later kickboxing while DS1 does his kickboxing class.
Tues - kickboxing
Weds - free weights and a bit of HIIT at the gym or hot yoga, depending on how I feel
Thurs - kickboxing
Fri - weights/HIIT at gym, whichever I didn't do on Weds.
Sat/Sun - usually fit in either hot yoga or gym, sometimes both depending on what is happening and how I feel.

I feel very happy with the mix I'm doing at the moment, it all compliments each other really well.

[Suzannewithaplan]

Id add some strength training, imo twice a week is the minimum to make it worth doing.

[1moreRep]

I would change your Monday Jog for sprint training for fartlek training- still running but you will improve and get something out of it.
Saturday I would do some weight training or kettle bells

[clary]

I would do another run, maybe try to go further, or include some interval training? Or maybe a class doing circuit training if you like that?

I run one day, swim the next, on the basis that the swim is more to relax, the run is the proper exercise. Prefer not to run on consecutive days. I do between 5k-9k so about 25 mins to 50 mins.