Vote in This Week's Poll: How often do you exercise?
Monday November 17, 2008
It seems like the exercise guidelines put out by various organizations (usually ACSM and the AHA) change so often, it's hard to keep up with them. Some guidelines say you should workout three times a week, others say five times a week and still others say we should be exercising every day. The current guidelines suggest the following:
- Moderately intense cardio 30 minutes a day, five days a week, or
- 20 minutes of intense cardio, three days a week, and
- Strength training twice a week
Vote in this week's poll and then leave a comment about your workout schedule. If you have tips for getting in more exercise, be sure to enlighten us. We all need a little help getting motivated sometimes.
Comments
I am retired, have had bypass surgery. I go to the gym at least 4 times a week. I feel that this is my job now, taking care of myself. If I don’t do this, I get real sluggish.
I really like your blog. I get lots of motivation from it. Thanks.
I exercise 6 days per week. During the spring/summer/& early autumn months I am cycling nearly 25 miles per day, but now that the temps have been dropping to near-freezing, I’ve been going to the YMCA to swim laps for about an hour.
Lately, I’ve been exercising one-two days a week when I used to and should be doing more. I am having one of those non-exercising spurts and it is hard to get back on track and on an actual regimen again.
I am 27; I have been going to the gym “regularly” for seven months. I am not trying to lose weight or changes sizes; I’m just trying to live a healthier lifestyle. I started going 3-4 days per week to do some cardio during my lunch break from work. For the past month I have added 3 sculpt/aeorbics classes per week to my cardio.
I’m proud of myself when I fit in any time at the gym because it takes effort to make the plan to go, and devote the neccessary time to stick with the plan, and to make exercise a priority over the dozens of things I would rather be doing. Going to the gym is something I feel like I “have to do”, and exercise is not a part of my lifestyle without making an effort to do it.
Besides being time-consuming, going to the gym is expensive and I don’t enjoy it. I do not feel like I am doing enough, but I feel like all the literature out there indicates enough is never enough. If it seems like you are doing enough, you are supposed to change your routine; add more cardio, add more reps, add more, more, more…
Over time, I think it is more likely that I will eliminate gym time instead of make it a lifestlye or habit. The 3-4 days per week that I go now will deminish to 0. I do not know how people with careers, family, a commute, home chores, and participation in community organizations can make enough time for exercise at moderate-intense levels so many days of the week. 20-30 minutes of exercise actually translates to 45-60 minutes at least, once you consider the rest of the activities associated with the actual exercise time: stretching, travelling to the exercise location, clothing changes, showering, etc.
I’m 55 and retired. I do 30 minutes of strength training 3 days per week, followed by 45-60 minutes of basketball, either intense shooting practice and drills, or a full-court game. I always take one or two days off between workouts.
I had a stroke 2.5 years ago and since then my lifestyle has changed. Exercise is something I do very regularly, weight lifting and running with my two dogs. I have slowly lost weight and have developed a diet of good foods. I am happy with the habits that I have developed. Life is good.
In response to KK, I have been going to the gym before work for about 19 years now. It opens at 5:30 am and there has been a core group of us there since the first day it opened. I go be bed earlier then most people I know and I could never go to a late movie, but those kind of sacrifices are worth it to me. It is indeed part of my life.
I agree with Ann, KK. I go early and usually by Thursday, I may be a little sleep deprived. But by the time I finish my workout, I have energy and the positive attitude that makes my day go better. I have to be at work at 7:30 am and be ready for a room full of middle school students. Without my daily workout, I could not face them some days! I know that I would be too tired to go work out after school. For me, I am willing to get up at 4:30 am every week day. That is who you must do it for–if you don’t take care of yourself, no one will. Keep up the routine, KK, and the habit will come. Then you will wonder how you ever got along before you exercised regularly.
I have my own gym in my basement. You’d think it was my husbands, but it’s mine. My workouts are based on NROL and I never get the feeling that my workout wasn’t “enough”. I feel that I get more out of my “trainer in a book” than out of any gym membership I’ve ever had. I opted for the home gym versus paying the excessive gym fee’s just to wait for equipment.
Thank you for your responses, Ann and Lisa. I appreciate the encouragement!
I used to exercise 3-5 times a wk before I let my gym membership go. Now it is 2-3 times a week since the weather has changed. I plan on getting back into the grind 4-5 days a week because I can feel the difference w/o exercise.
For years when I was single I had a gym membership and went faithfully 5 days per week. After I married had children and gained more responsibilities at home, I bought a set of free weights and a stairstepper, and I continue to work out 5 to 7 days per week at home. It takes much less time when you don’t have to drive anywhere, and it doesn’t inconvenience my family or me as much. Plus it’s less expensive. Since I had already learned technique and cardio tips at the gym, it was easy to continue at home. Working out is a huge part of my life, and I will never stop unless I am physically incapacitated. Although I loved going to the gym, I’m just as satisfied and just as fit working out at home. You just have to be self-motivated.
7 days a week. Split upper/lower strength training Mon/Tue and Thu/Fri, and cardio/flexibility Wed/Sat/Sun. I know that all credible guidelines would say this is excessive but it feels right to me.
i am recovering from a sprained ankle that turned into a heel spur and damaged plantar fashciatis? spelling? and i wear a splint at nite on my foot to ease the pain. basically, i overlooked the injury and i now have to get back to basics and start with therapy to train the damaged tendons in my foot. its a drag, but honestly i am pushing myself to get back into my daily walks in the sunshine, even when its cold and if nothing else i do the bowflex workouts 2-3 days a week when foot is acting up. i like exercise, but right now i am struggling to avoid weight gain, and i obsess and feel negative because i am “blind” to seeing any positive in what i am doing. Currently, i just worked out each day in the last 14 days. amazing really, but after the dr said that i will have this for a long time, i said ok, then lets “get er dun” and started back on the track i was on. I just hope I dont hurt myself by being overzelous? ;-P
I do strength training 3x/wk using a home gym (Nordicflex) and walk every day 2-3 miles. I agree that if I do not exercise I don’t feel well. Since my wife is handicapped (ataxia + dementia), I feel I have to keep up my strength training to get her up when she falls.
KK- Sounds like you need to change something up. Im not too sure what your goals are. Find something you enjoy and really work hard at it. Im not saying read a book on the stairmaster. Have you thought of hiring a personal trainer? Sometimes w.o. for me is like a second job. A job that is so habit that Ive mainted my weight for yrs. and yrs. Dont be a follower - be your own leader. It’s in you. Good luck-Dance like nobody’s watching!
I walk with my neighbour 6 mornings a week at 5.30 am, try to get a run or walk in at work at lunchtime and then try to get to the gym 3 to 4 afternoons a week depending on my family schedule. If I have a spare hour in between pick ups with my children I try to fit in a quick workout at the gym. Exercise is a big part of my life and fit it in around what ever my family is doing. It becomes a habit after a while and I miss it if I don’t go.
I am 64 and semi-retired. I exercise at least 5 days/wk at home. I warm-up with 10 mins of rope jumping and split my sessions with upper-body and lower body exercise routines using free weights. I exercise in the afternoons but I can never be consistent on my daily routine and may end up skipping a day between sessions. It’s not a problem and I’ll just pick-up where I left off. I started out about a year ago after seeing an article titled “Strength training after 50″ and purchased the book with same title. I have gone way beyond the orginial intent of the book’s purpose and am in better physical condition than I was 15 years ago.
WALK 6 DAYS A WEEK IN THE MORNING ON MY TREADMILL. THEN IN THE EVENING EVERYDAY OF THE WEEK WE WALK OUR DOG. FROM TIME TO TIME I
DO STRENGHT TRAINING. I HAVE LOST 180 POUNDS AND AM KEEPING IT OFF.
This is in response to BJD74’s comments, above. I know you are a super mom from your previous posted comment in “You Are What You Think”. Chasing after a 3-yr old and 3 dogs around the house, and doing household and yard work. You have time and energy for exercise? Most people would be perfectly happy just getting through one of your days.
I know it’s difficult backing off activities because of an injury. Cutting yourself some slack to allow for proper healing is important.
Significant strides are being made in the areas of stem cell and other cell replacement strategies. One day, hopefully within our lifetime, we will see organ and other body part repairs using non-invasive techniques, to minimize pain and suffering and long recovery time.
In the meantime, best wishes for a full recovery as speedy as possible, and thanks for sharing your experiences.
Cardio 5-7 days a week strength 3 days per week