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Cardio/Weight Training....how often?!

Answered on August 19, 2014
Created July 14, 2011 at 11:17 PM

Some people say to do strictly weight training, others say some cardio in the mix. How often? I like to walk but I don't want to do my walks and then turn around and do weight training. I will get bored and quit working out all together then. Can I do some sort of routine? Walking 3 times a week, and weight training 3 times a week? Help!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on July 16, 2011
at 01:12 PM

I think 30 reps of smiles with a wheat cookie between each rep for recovery would be good. Sprinkles if you laugh too!

Cfc7dee889a66db9cd76c4f348109294

(1652)

on July 15, 2011
at 06:48 PM

But how many reps/sets of smiling do I need and should I follow each smile with carbs?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 15, 2011
at 01:34 AM

You need a goal to dictate the path you take, like anything else in life. What is your goal?

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7 Answers

2
4b97e3bb2ee4a9588783f5d56d687da1

on July 15, 2011
at 10:35 AM

This is far too personal a question to get a standard : "Do X" response.

Sadly the best that I can advise is to structure around your personal capabilities.

Im a huge proponent of High Intensity Interval work, with 3 cardinal rules.

  • Sweating
  • Breathing Hard
  • Smiling

if you dont have all 3, youre doing it wrong. change it up.

Then you have to balance it with Adequate rest for YOUR fitness level. for some, thats a day. for others thats 3-4 days.

Anything you enjoy or will do, is 100x better than X you wont do.

Keep eating Paleo, and sleep MORE than 8hrs a night.

I cant stress the benefits of extra sleep in our stress induced world enough.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on July 15, 2011
at 06:48 PM

But how many reps/sets of smiling do I need and should I follow each smile with carbs?

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on July 16, 2011
at 01:12 PM

I think 30 reps of smiles with a wheat cookie between each rep for recovery would be good. Sprinkles if you laugh too!

1
F3fc2e0a9577e7e481a387d917904d1e

(1070)

on July 14, 2011
at 11:28 PM

Definitely overthinking it. 2-3 days per week of weight training and leisurely walks whenever you feel like it will give great results. Don't try to schedule/structure your walks as "exercise", just go out for a walk and enjoy the fresh air. Keep weight training simple, stick to a few basic movements, learn proper technique, and aim to progress by adding weight between sessions.

Avoid excessive mid-level cardio like distance running or the dreaded ellpitical machine. If you want to do Real cardio just do a couple short sprints or a couple sets of burpees and be done with it.

0
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on July 15, 2011
at 07:43 PM

My view is that diet is 90% of fitness. Anything active you want to do should just be that: stuff you WANT to do. If you're ever forcing yourself to do it, then you're doing it wrong. If all you want to do is go out for a walk and enjoy nature, go for it. If you want to do SEALFIT WODs (http://www.sealfit.com/), go for that too. Long, low-to-moderate, chronic cardio (think long runs, long bike rides, etc) are generally bad for you and I wouldn't advocate them. BUT I know lots of people who actually ENJOY it (not doing it out of obligation because they think it's good for them), so I wouldn't tell them not do to it, just recognize that it's not good for you. I over train. I do Heavy Weights, CrossFit, Rock Climbing, Mountain Biking, plus random other activities. Sometimes two-a-days. I know it's not optimal for my fitness, and I'm not fooling myself that it's making me awesome, but I enjoy the activities too much to give anything up right now.

Basically: do what makes you happy.

0
1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on July 15, 2011
at 05:42 PM

I second what most people here are saying. I manage to stay fit doing nothing more than lifting weights 2-3X per week, yoga for flexibility and lots of walking.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on July 15, 2011
at 05:09 PM

Up until recently I had been running about 10-11 miles per week, about 3-4 miles 3-4 times per week, and very little strength training. I have been full Paleo for about 3 months and lost about 6-7 pounds initially, then nothing more.

A month or so ago I stopped running and switched to brief, high-intensity workouts such as kettlebells, floor exercises (push-ups, etc) and burpees, and almost immediately lost 8 more pounds. I went down 1.5 pants sizes in just a few weeks. The effect was really dramatic. This was AFTER running regularly for about 2-3 years. I didn't change diet or anything else, so it seems like the running was keeping the weight ON. I was also frustrated that I was not gaining any strength, but after just a few weeks of kettlebells, I have noticeably better muscle tone in upper and lower body, and feel substantially stronger just while walking around.

I am now a big believer in the HIT or HIIT thing. Not only are the effects great, but it takes up less time, and is more fun. My workouts are only 20-30 minutes every other day.

0
A45af9ea1230310248b6976f5a8bedba

(40)

on July 15, 2011
at 05:39 AM

Thank you for the answers! I really do love to walk and sometimes I like to lift weights. But I hate being structured. I guess my goal is to be more active.

0
77877f762c40637911396daa19b53094

(78467)

on July 15, 2011
at 12:24 AM

it would depend on your goal(s):

if you are not a professional athlete

-----that is your fortune does not depend on whether you are more or less proficient/effective in a certain skill (running faster, lifting heavier, or having more defined musculature)-----

fretting too much over routines just doesn't make that much sense as long as you don't HAVE to workout to offset ill effects of your diet: eating 'right' [='paleo', however you define it for yourself] alone is already a great deal: "Walking 3 times a week" - are you bedridden for the rest of time?

|||

what i'm trying to say is that any physical activity is a 'workout' - - - - - but 'gym-confined' or other 'structural' workouts of today for a single purpose to lose weight is nonsense (if that is the goal you're trying to achieve)

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