Fitness
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1 hour for the gym - what do you do?


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I am a female and would like to know - if I only have 1 hr a day for the gym (not every day) what do I do in that hour?  How many mins cardio and how many mins weights?

 

 

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hmmmm 1 hour isn't very long so I would recommend switching it up everday....maybe a few days do some hiiigggghhhh intensity cardio (20 minutes) followed by 40 minutes of core and weights.....and then maybe the other half doing moderate-high intensity cardio for 45 minutes and 15 minutes of core...and leg weights..?

to get the most of your workout you might want to do some cross training too

The answer to this question depends a lot on your current weight, height and lifsetyle patterns and whether you have been exercising a lot lately, or are just starting out.

The general rule of thumb is...if you are more or less active, and just need to lose 5 pounds/ or maintain your weight, then you should do more of strength training and core exercises. But if you are over your ideal weight, then you must have a mix of cardio + strength as well have a very clean eating habit.


If you are just starting out, maybe...you should develop some muscles, strengthen your core...and then go for high intensity cardio...........actually it depends a lot where you are standing currently in terms of weight and fitness.Smile

kaila_a beat me to it. i was gone say the same thing. some days interval cardio n weights, other days cardio indurance

check out the fitness section on there, there are some good 30 mins circuit sessions etc in there to switch it up, i fyou are new(ish) get one session with a trainer to get you started. its worth the money specially to learn the 'how to'

This is a very good article on time management for the gym when your goal is fat loss:

http://www.t-nation.com/free_online_article/s ports_body_training_performance/the_hierarchy _of_fat_loss&cr

You can do a lot in an hour -  if you are going to do weights and cardio in the same session do the weight lifting first so you won't be as tired. 

I rarely do more than an hour at the gym and am doing the New Rules of Weight Lifting and for phase 1 it only took about 45 minutes if that

Original Post by dbackerfan:

You can do a lot in an hour -  if you are going to do weights and cardio in the same session do the weight lifting first so you won't be as tired. 

I rarely do more than an hour at the gym and am doing the New Rules of Weight Lifting and for phase 1 it only took about 45 minutes if that

i actually get tired after the weight lifting and was wondering about people who say do cardio after weight for max fat loss and calories burn. What if I just can't do it ? can I still do cardio before the weight or what?

safina- because of the exhaustion after weights is why you should do those first - if you use up all your energy doing cardio first your weight lifting won't be as effective because you'll be worn out from the cardio.  Since you need to use more energy doing the weights do that first- but this is not written in stone and mandatory- just a more effective way to workout.  Its probably even best not to do both weights and cardio on the same day- do a full body weight one day and cardio the next

I think this more of a guideline for men (Doing cardio after weights)......woman generally don't focus as much on weights....and when i do cardio i'm doing 7-8mph...there is no way i would be able to do that after lifting weights....i think it depends what you are trying to get out of your workout. 

kaila - unfortunately women do need to concentrate more on weights than they do.  Cardio is great for cardiovascular health but for a good well rounded physique women will do more for their bodies with weights.  there is a study mentioned in the New Rules of lifting book that shows women who are "stronger" live longer and have healthier and more productive later in life and less likely to have osteoporosis and other age related issues.  Although cardio will keep them in good cardio health weights will keep them moving and not as fragile.

i'm not saying weights aren't important...i'm just saying that it's harder to do high intensity cardio after a weight session....if i'm training for a marathon there is no way i'm running 13 miles after lifting for 30 minutes

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