|That's me, right under that 10-15" that says Poughkeepsie|
Today I'm linking up with the bloggers for health series. The theme for this week is "personal workout plan"s. I'm not sure how I feel about workout plans in general. I'm all for training plans for a specific event, but as an over all workout plan, I'm not sure how they work for me.
For me, the change has to be more than a temporary diet, or a workout plan that I'll fall off the wagon with. I need specific goals to work toward. Right now I'm right in the middle of my training plan for my upcoming half marathon. Even with this 6 month plan, it is really hard to stick to it. I've heard tons of runners refer to being "slaves to the plan." They are rigorous, intense, and really demanding. I run Mondays, Wednesdays, Thursdays and Saturdays with cross training on Tuesdays and Fridays. The only real off day I have is on Sundays. I try to keep Tuesdays and Fridays light, sometimes just stretching or a slow yoga class. Although there are weeks when I'm really feeling it and I push hard on the bike or the elliptical. In addition to that I try to do some sort of strength training 5 times a week. Sometimes it is as easy as simple calisthenics, lunges/squats/sit-ups/etc, but other times I'm at the gym pumping serious iron. (ok maybe not - for my arms I don't use weights more than 12.5 lbs) Really what I'm getting at is that it is freaking hard! It is exhausting!!! I feel great though, I feel like I'm making progress. But really there is no way I could keep this up for more than the 6 months. I would get insanely burned out. I would learn to hate running and working out in general.
I think more than a "workout plan" you should have workout goals. The goal of 6 hours per week, or every other day, or even 4 times a week is more realistic than doing my current plan for any long period of time. After my half I am going to try to do 6 hours a week. That is way down from what I'm currently doing and that scares me a little bit, just based on calorie burn, but I'm looking forward to only 6 hours. The other thing I think is key to keeping up with working out as a lifestyle is to seriously vary the workouts you're doing. I like to use the arc trainer when I'm not running. I set it to hill intervals and climb until my tush is so sore I feel like I can't walk. Sometimes I like to hop on a spin bike and relax and just ride for an hour. It may not be the biggest calorie burn, but it definitely works different muscles and is a lot easier on my knees than running is.
They suggested that I share a workout plan that I think would work for you, but if you've gotten this far you know I don't really love the concept of a workout plan. So I'll share with you what I think good workout goals should be:
- Workout 6 hours a week
- Do at least 2 different types of cardio each week
- Incorporate strength training 4 times a week alternating between arms/legs/core exercises
- Challenge yourself, if you feel like you can keep going, keep going
- Don't forget to take rest days, your muscles need time to rebuild
- STRETCH! I like to do a few simple yoga poses after every strength session
I hope you like my tips for "workout plans" that are easy to stick to. If you're interested I'll also share my half training plan. It is a google doc, just click here to see it!