Frequency of exercise

[mondray]

I have been regularly exercising for a bit over a year now by doing different types of classes (cardio and strength).

Due to child care restraints I have had to several longer sessions instead of spreading them out throughout the week.

As an example on a Monday I would do an hour of strength in the evening followed by an hour of cardio. Then on a Thursday I would do an hour of cardio in the morning and then an hour of strength followed by hour of cardio in the evening.

So all in all 5 hours of exercise spread over just two days a week.

My question is this as productive as spreading them out throughout the week?

I’m mostly curios and not really able to keep it up if I was to change the days/times around as the classes I like fall on those days.

It's not optimum, but if it's the only way you can fit it it then it's much better than nothing! What is your goal with regards exercise? That will have an impact on the best way to plan your sessions

@tilestoclean I’m trying to lose so weight in the short term, but it’s not a massive amount. So not too focused on that. My main goal is to tone up and build some muscle. I’m just not sure if I’m going to be able to accomplish it this way. But maybe in the long term?!

I do feel my fitness level is very good at the moment and I do generally feel strong, but kind of want to see a bit more physically too. but I guess I need to be more patient. I appreciate a year would not be enough to see substantial results unless I was doing weights 4-5 times a week.

You don't need to do weights 4-5 times a week for a year to see results. When I first started out I used to go 3 times a week, and could see results myself in a few months. Now a year on my muscles are pretty big and beyond what people often mean by 'toned' (which is what set out to do, it doesn't happen by accident). Your body can change quite quickly. But that's with working really hard at weights. Training to/close to failure and progressive overload every single session. And I did minimal cardio as strength (and muscle!) was my goal.

If you split what you do between different muscle groups then training closer together matters less. So I have 2 sessions back to back so one is upper body, one is lower. It's more fatiguing though so I have to really make sure I fuel on those days. As long as a muscle has 48 hours to rest it's good.

If you already feel fit and want to be strong I wouldn't waste much time on cardio, as that will fatigue you more and impact on the lifting.

This book (recommended on here often) is good for understanding the principles of lifting of that's what you're after www.goodreads.com/en/book/show/1381211

I'd look at generally lifestyle and fit activity in if you don't already do it. Depends how old your kids are as to how you do it.

Active travel. Park the car further away/ cycle commute/ get off the bus a few stops earlier. It soon adds up.

If you work. Use your dinner break to do something like couch to 5k.

If the kids are a bit older. Do junior park run with them. Do active stuff with them. Eg I go to roller disco with my 6 year old in the winter! We also do lots of walks and bike rides together. Sometimes I run, he cycles.

I think the biggest change/ improvement you can make to fitness is having a more active lifestyle. Making exercise part of what you do, weaving it into everything you do. Obviously going to classes is good too if that works for you. Plus you get the benefits of doing something just for you and not being mum/ responsible. Then there's the social side and camaraderie from group classes... so there's a lot more than fitness gains with classes.

@RayKray
Thank you for the thorough answer.
I’m used to working out, but my workouts have generally been cardio based throughout the years. So I lack the knowledge of muscle building and really appreciate the help.

I guess my main point is that I want to keep motivated to continue exercising and the dance/cardio classes I do give me that and keep me going. So I wouldn’t want to cut it out as I enjoy doing it.

The strength classes I do are also dance based but using 2kg dumbbells and focus a lot on arms, shoulders and back (I can definitely see toning coming through here). I do suspect that I need to do something a bit more varied and with heavier weights to get a bit more overall muscle tone.

thank you for the book recommendation. I will definitely have a look at that.

@morningstar15
Thanks for your reply. With regards to day to day fitness, I generally do tend to utilise as much as I can out of every day activities. I’m a stay at home mum and on my feet most of the day and fitness wise I consider myself to be in a pretty good shape.

My kids are quite young still 4 and 1.5?years old. So a lot of my days are spent working around them and also my husbands job. We do activel stuff together.

I guess it’s more the strength side I need help with as I can’t build it into my routine naturally and without joining a gym (on top of what I already do).

I’m considering taking some pt classes and try to get some weights and do home workouts.

I also likes to get a quick and fast results in the weight loss goal, but it will take some time. So I learn continuously doing our workouts things in the daily life will surely providing an excellent results in a few months. So please calm and cool to follow your goal. All the very best.