How much are you doing?

[LaraLei]

Just wondering how much exercise everyone is doing. Reason for wondering is I have a feeling I might do too much. I go to the gym in the mornings about 4-5 times a week where I do a mix of cardio and weights, swim 5-7 days a week (2500 metres each time) and also walk and cycle at the weekends. Reason I am asking is that I feel like I am not improving much anymore and wondering if I need more rest. I sit at my desk at work all day and really enjoy working out, but wondering if it’s not efficient what I am doing. Have some belly fat I want to lose. I sleep well and my diet is reasonable good too.

It’s a Be Well By Kelly episode on how to level up your training with Dr Stacy Sims

30 min a day 5 days a week. Cardio and strength workouts.

I used to run a lot but due to injury haven't since May - now I do strength/weights 3 x a week (2 with PT and one alone), cycle 1/2 x a week (this may reduce in winter), swim once a week and try to do a yoga/pilates/Body Balance class once a week. I'm 52 and want to shift the stone I've gained in the last year and my menopausal muffin top.

You say you're not progressing - how do you want this progress to look? For example, more muscle/strength or cardio fitness? As for belly fat....that will most likely be your diet, as I'm sure you're ready aware, you can't spot reduce

I run x4 and x3 strength training and usually a couple of spin classes per week. I also think increasing the strength training is key. When I complete my next race i’ll drop one run and do 4 strength sessions.

At the risk of repeating others, what does progress look like? I go 3-4 times a week, I do heavy weights, progress looks like being able to move heavier things around. I do reps to failure and move up a weight once I don't hit failure it a set. Rinse and repeat. So it's very bounded, very specific and I make clear obvious progress. But that's very specific form of progress (and deliberately so as that's what lights my fire)

I do prioritise having rest days as they're really important for muscle growth. With no boundaries I would happily train every day for hours on end, but I know that's not what's best for my goals. But I am active every day in the sense I walk around plenty and don't just sit at a desk all day.

I exercise a similar amount. I would look at what you are doing when in the gym, if you want to progress - depending what progress means to you (you can't spot-reduce fat).

I strength train (mainly bodyweight eg push ups, pull ups) and might only do four main exercises in a 45 minute-60 minute session. Progress looks like doing more reps overall, longer sets, better range or harder variations. I don't try to progress particularly with my running (it is more for maintaining general fitness/headspace) - but if I did I would again follow a structured programme (plenty online).

When I started in the gym I did a fairly random mix of cardio and weights machines - it was good for me in the sense that I was exercising and getting my HR up, so I got generally fitter and a bit faster/stronger, and I enjoyed myself. But if you want to see continuing change, you do need to challenge yourself and change your routine, in a structured way. Unless you love your current gym sessions, may be worth trying some classes or something new?

Rest days are important - listen to your body.

I’m 52 and I do x4 a week consisting of free weights and cardio. Full body weights and cardio after to finish off and add a long run at the weekend. Focus is on weight training and cardio for heart health/endurance.