Most fitness experts and trainers have super-toned bodies that are sculpted (I can only assume) by many hours in the gym. How do they do it? How much time do they really spend working out? I can't speak for them, but I can tell you what I do to stay in shape. My routine isn't crazy or impossible—it's pretty balanced. I'm always preaching about the importance of moderation and that is what I strive for when I work out. For me, it's not about how many calories I burn (in fact, I don't pay any attention to that), and it's not about trying to look better (although it's a nice perk, I've learned that focusing on the fitness instead of my appearance yields better results). It's about strengthening my heart, muscles, and bones. It's about feeling better about myself, maintaining a healthy body weight, and setting aside a small amount of time for myself in a day that's otherwise full of helping others. In fact, I exercise for all of the same reasons as most of you. So are you ready to see what my weekly routine is like? As a full-time SparkPeople editor, my days revolve around deadlines and schedules. That's OK—I need the structure. But when it comes to my workouts, I keep things flexible. Rather than forcing myself to stick to a specific workout time or a certain workout on a certain day, I set a general rule that I will exercise, but I decide what to do that day on a whim most of the time! No matter what, I meet these fitness goals over the course of the week:
So what does that really look like over the course of a week? It ends up looking like 5-7 days of exercise, usually totaling around 60 minutes per day. Sometimes I do just cardio in a day. Sometimes I do cardio and strength training. Other days I do a short, focused workout because I don't want to spend a lot of time exercising. And most often, I exercise in the evening after work (I am NOT a morning person). I'm 100% flexible on what workout I do on any given day of the week, and I always have a backup plan. I tend to pack my gym bag so that I'll be ready for anything, but if the day wears on and I just want to go home, that's exactly what I do. As long as I'm meeting my general goals above by the time the week is over, I really don't care exactly how I get there! OK so I know that what you really want to see is exactly how this breaks down on a daily and weekly basis. So, referring to my handy tracking calendar (that I love so much!), here are the actual workouts I did during a recent week:
Over the course of the week, I keep my weekly goals in mind and make sure I meet them. After each week, I can look back and analyze what I did and make sure I'm keeping things balanced. For example, I didn't lift any weights in the gym in this sample week, so I'd make sure to do more of that the following week. I hope this goes to show that you don't have to be a marathon runner, yoga enthusiast, or gym rat to attain a well-rounded fitness program or be a fit, healthy person. There is no right or wrong way to do it—as long as you're sticking with a routine that works for YOU! Does it help you to see how the "experts" really eat and exercise? What does your weekly fitness routine look like? Tell us below!
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Just my thoughts :) Report
Why?
Because we are all different and we all need to take care of our bodies in different ways and what works for one person will not necesarily work for another..that is why with most programs, WW included you will always see the disclaimer. :"Results not typical for everyone"
I have to motivate myself and get the diet that best benefits me..and my needs..
I don't really follow a strict fitness regimen, I do workout for 60 minutes 5 days per week, and at least 30 the other 2...
I try to incorporate strength as well, but right now I am focusing on the cardio, that is what my doctor as prescribed for me to focus on..
I strive to get in 12000 steps per day every day..
I use the treadmill, the elliptical and workout DVD's ranging from walking to taebo, and stretching as well as strength.. Report
I HATE spinning! even though I know it is good for me I can barely ever make myself take a class!
Our gym has a tiny spinning room and it smells terrible 15 minutes into the class
I try to do intervals on the treadmill, yoga/pilates classes, trainer 3x a week and an occasional dance or kickboxing class once a week
but I program myself to do something once a day
that way I have no guilt if I miss a day here and there
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I WILL BE HAPPY WHEN ROUTINES FALL INTO PLACE AND I CAN ENJOY EXERCISING MORE.
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Monday: Cardio Video AM, Evening walk
Tuesday: Strength training AM, Evening walk
Wed: Cardio video AM
Thurs: Strength training AM, Evening walk
Friday: Strenth training with Yoga or Pilates
Sat: Cardio AM, evening walk
Sunday is a day of rest
I really enjoy the variety of workouts.(yoga, pilates, aerobics, strength training, mind body fitness, kickboxing, dance...) No time to be bored.
Thanks again for sharing your thoughts. Just wish I could give myself permission to be less schedule oriented.
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Sunday - Elliptical 35 or 40 mins at home
Monday - Mat Pilates 40 mins, weight lifting 20 minutes (to hit muscles Pilates didn't hit)
Tuesday - Elliptical 35 mins
Wednesday - Mat Pilates 40 mins, walk/run intervals 20 mins
Thursday - elliptical 30 mins, weight lifting
Friday - rest
Saturday - weight lifting at home Report
Even your "alternative" activities sound to me like those of an addict.
If I am going to follow someone's lead, I like to know who they are and why they are doing what they do. Whatever the opposite extreme of "exercise addict" is -- I'm it!!! ( I guess that the current term for this behaviour is "exercise Bulemic".)
I know that I should do more (and varied) exercises than I do. But how can I tell if someone's program is "common sense" or "extreme"??????
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Monday - Spin class (60 minutes)
Tuesday - Spin class (60 minutes) and step class (60 minutes)
Wednesday - Spin class (60 minutes) and strengh training (60 minutes)
Thursday - Spin class (60 minutes)
Friday - Strengh trainin (60 minutes)
Saturday - Spin class (60 minutes)
Sundays - I rest.
You have to do 4-5 days Report
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i need a routine but generally i try to to 24 crunches, 24 rev crunches, 24 jumping jacks, and some squats and walking everyday....
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I am in an exercise rut know what I want to do but no time. Jazzercise a given easy first thing in morning. Then treadmill just beacuse it is there. I have tons of dvd equipment ect. This week a horrible in the car going nowhere and hating everyminute. Report
I found that part of the article very interesting. It's funny to see what motivates different people. I, however, am constantly thinking "if I run that much farther, I will have better results & the sooner I'll be wearing that bikini." Granted, in the back of my mind I'm also thinking of health reasons. Diabetes is huge in my family history & I truly believe that all of my hard work (in the gym & in my diet) has kept me from having it.
Also, I think it's funny how Coach Nicole can do everything on a whim... I, however, need details. If I walk in the door to the gym and don't know what I'm doing ahead of time, I find myself spending more time walking around feeling clueless than I do working out. I subscribe to HERS Magazine and will often switch up my routine every couple of weeks to one of the featured strength training workouts. Cardio, I can be really lax about... that's easy to decide depending on my mood. If I'm not in the mood to go to the gym at all, I stay home and get on the elliptical. If I go to the college gym (which is very small and only has 2 treadmills and 2 ellipticals) I almost always opt for a 20-30 minute jog on the treadmill. When I go to Planet Fitness (if it's a cardio only day), I spend 20 minutes on each piece of cardio machines (treadmill, elliptical, stationary bike). But, all in all, I try to do AT LEAST 4 days of cardio & 3 days of strength training. Most often I will do cardio and strength training on the same day, so it turns out to be more like 6 days of cardio (which is always a feel good moment). Report