I want to be super fit. How much exercise of what kinds do you do?

[SnaggleBeast]

Hi

I'm slowly getting back into fitness after my marriage breakup and putting on a stone or two.

I've been doing free weights at the gym for a couple of months, alternating two workouts made for me by a personal trainer.

I'm not at all cardio fit and have been putting off running, but finally started again a week or so ago. The first time I couldn't even run 500m in one go! But today I ran 2.5k in one go, then alternated running and walking 500m for the rest of the 5k.

I'm going to a Les Mills body combat class tomorrow. I've also been doing the odd yoga and body balance class. And actually I've also being following some stretch tutorials at home as I'd love to be able to do back bends or the splits

I feel like I'm a bit all over the place with it though. Should I be focussing on one thing?

What do you do?

I think a combination is good! I run 3-4 times a week (ranging in distance from 5k in run club training to a half marathon at the weekends). I also do rebounding, occasional combat, and was doing weights until I hurt my wrist a month ago. I’m also neglecting Pilates at the moment, which is silly of my because I find it really helps with running.

So - I do a mix of things, I have my priorities but then I add other stuff in for variety. Variety means less risk of injury through overwork, more functional fitness (i.e. being able to do everyday things like carrying stuff, bend down etc.) and more interest!

A mix of resistance work (weights, bodyweight resistance); cardio; and stretching (yoga/pilates) covers the main bases.

Thank you both. Good to hear.

I'm feeling really positive about exercise at the moment, I hope I can keep it going.

I agree that variety is good. I do yoga, pilates, strength and the odd bit of HIIT. Cardio is where I struggle as I like running but my knee doesn't, so I have just got a spin bike to tackle that. I am probably the all round fittest I have ever been, in terms of functional strength, flexibility and agility. I am also much less injury prone than when I used to just focus on running.

If I'm feeling a bit too scattered, I like doing something like a Fitness Blender programme - it tells me exactly what to do each day and I can tick it off when done. I still fit it around my other stuff though.

Definitely a mix especially if it keeps you focused and interested. It’s normally when you commit to some challenge like run a10k or HM type thing that you end up focusing on something. I vary what I do depending on how I feel and the time of year. I run a lot more in the winter months but I hate running in the summer so I swim or cycle more. Do what you love and your stick with it more.

However if you want to lose weight I would focus 80% on diet and add strength stuff.

The fittest I've ever been was when I was following a proper half marathon training plan, which had me running 3 or 4 times a week (with one run including speed work, and another being an increasingly lng run). Plus a general fitness/workout session and one other activity of my choice (usually a different sport, sometimes yoga or Pilates).

Plus one day complete rest a week, and the whole thing on a general cycle of 3 weeks increasingly hard, one week easy/steady. Because recuperation time matters

I didn't stay at the body combat class in the end. I could barely make out what she was saying and couldn't follow the moves. I don't think it's for me. Never mind! I am interested in maybe doing some kind of 'fighting' or martial arts class, but I think it would need to be with proper instruction.

Yes, I'm taking Sundays off completely and, depending on when I have DD, Saturdays too.

It depends what you mean by 'fit'but I tend to think that with all round health you want cardio, strength, and flexibility.

Cardio - run, swim hard, hike, cycle, etc
Strength - Weights, pilates
Stretch - yoga

Then I like acitivities that combine these. So HIIT is cardio and strength, climbing is strength and stretch etc

For running I'd definitely recommend the couch to 5k app

If you are interested in martial arts, muay thai is an INSANE cardio and strength workout and I loved it. Will definitely go back when I'm not pregnant!

Have a look at metcon (metabolic conditioning) and interval/ high intensity training.

I do one workout a week on strength (back to lifting heavy stuff - getting back to 80kg DLs) and one metcon work out - stuff like doing a pyramid on the treadmill
incline at 2.0
start at a comfortable speed (eg at 10.0) 40 secs on, 20 secs off
then every minute put the speed up by either 0.5 or 1.0
Work up to the highest speed you can manage for 20 secs

Then go back down the pyramid.

Last week I managed 15 secs at 17.0. It was more scary to run on a treadmill that fast, than actually exhausting. Although it was that as well.

I did something called the 21 day Blast Plan last month and have continued with it afterwards. It's about exercise and food intake. I'm doing four online workouts a week and am much fitter and stronger than before. I've also lost 3.5kg of lockdown lard which is a bonus. Next month I'm starting the Blast 2.
It's hard fitting in the time to do workouts but I'm managing to do it especially as I can see the benefits in terms of toned muscle etc!

I skate. In normal/non-covid life, I go to the roller-rink for 2-4 hour sessions 3 or 4 times a week. More if I can manage it. I also try to go out for a long-ish (20km+) inline skate a couple of times a week. I do yoga or ballet stretches for 30-90 minutes a day to improve my flexibility for skating. And I do a strength session for 20-30 minutes twice a week in order to keep my chest and arm strength. My legs, glutes, core, etc are super strong from skating anyway. I spend a bit of time jumping every day, just to help add height and power to my skating jumps. And I do a little gymnastics, just by myself as there is no adult class anywhere near me, as I'm aiming to work cartwheels and handstands into my skating.

I run x 3, weight train x 3 (legs, back & shoulders, chest & arms) and do one session of yoga a week. I find it works well and I haven't had any running injuries since starting weight training as well.

What do you mean by super fit though? Cardio fit? Looks-wise? Able to lift heavy? Able to do fancy yoga poses?

I don't consider myself fit, but do the following
run 3x a week
pilates/yoga twice
strength training with PT twice
climb almost weekly
play tennis as and when I can get someone
and walk everyday around 7km (10k steps)

But I have a stone of weight to lose and good amount of body fat

I would say 6-8 hours a week is the minimum you have to do to improve your fitness. less than that is more maintenance.