In-line skating/swimming

Hello everyone, I decided to get back in shape, and thought that this might be a good routine for myself.

I am going to try to do between 25-50 sit-ups/push-ups before going to work in the morning. Then, when I get home from work (construction....so vigorous work) I will in-line skate for about an hour and when I'm done I'll top it all off with an hour's worth of swimming. This daily regime coupled with a healthier diet seems as though it might be a great regime.

(I'm looking at around 1,300 calories burned from my daily workout alone)

Any thoughts?

A 1300 calorie deficit is way too large in my opinion. You should never go above 1000. By creating that much of a deficit while training so hard, you will over train your body. Your body needs nutrients to repair itself after working that hard.

I only burn an excess of 300-400 calories each day. And it works.

That sounds like a great routine to me! I have been excersizing for a long long time and it was in line skating that helped me break a plateau, actually. It burns a ton of calories because it works your muscles at the same time. BMX is right that your body needs nutrients, be sure to eat back your calories. I'm not sure what your stats are but I'd say with all that you'd be burning well over 3500 in a day, which means you need to eat AT LEAST 2500 calories, which is a lot so make sure you pack it with good food and don't just use it as an excuse to eat more cake :-P

Sounds like fun but as already recommended, you will need to eat enough to stay healthy. If you are trying to lose weight, keep the deficit under 1000. If you are just trying to tighten up/build endurance, etc., eat a lot of good food right up to the number you burn.

One thing to consider--will you be able to maintain this level of activity? Think ahead about how to make a transition to a more relaxed lifestyle that allows you to remain fit even if you cannot devote 2-3 hours/day to your workouts. When you are young and single and childless, a LOT is possible that "real life" will make impossible later. Just don't set yourself up for failure later!

Just how out of shape ARE you? Because that sounds like a great way to crash and burn to me! In-line skating and swimming are both great ways to exercise but you shouldn't do them both on the same day  especially not for an hour each - alternate them and give yourself at least one day to rest those muscles in between. An hour of lap-swimming burns at least 600 calories and that's plenty for one day!

Original Post by bmx9279:

A 1300 calorie deficit is way too large in my opinion. You should never go above 1000. By creating that much of a deficit while training so hard, you will over train your body. Your body needs nutrients to repair itself after working that hard.

 

I only burn an excess of 300-400 calories each day. And it works.

Burning 1300 calories doesn't mean a person has to have a deficit of 1300 calories.  I have a couple days each week right now where I burn between 2000 and 2500 calories in addition to my 2500 I burn at sedentary levels.  But, I am eating back a majority of those.

For example, last week I had a 5100 calorie burn day, and ate 4400...for a deficit of 700.

That said, the only thing I'd add in regards to the OP's post is that mixing it up some might be more effective.  Doing an hour of inline skating will be a blast - but probably not every day.  I'd suggest doing some running, biking if you have one, etc, in addition.

Also, if you're working construction every day you probably have a basic level of fitness, but the skating (and swimming, to a lesser extent) will be an entirely different stress on your body and you should be sure to pay attention to any new aches and pains and take rest days when necessary to limit exposure to potential injury.

Original Post by jdw3018:

Original Post by bmx9279:

A 1300 calorie deficit is way too large in my opinion. You should never go above 1000. By creating that much of a deficit while training so hard, you will over train your body. Your body needs nutrients to repair itself after working that hard.

 

I only burn an excess of 300-400 calories each day. And it works.

Burning 1300 calories doesn't mean a person has to have a deficit of 1300 calories.  I have a couple days each week right now where I burn between 2000 and 2500 calories in addition to my 2500 I burn at sedentary levels.  But, I am eating back a majority of those.

For example, last week I had a 5100 calorie burn day, and ate 4400...for a deficit of 700.

That said, the only thing I'd add in regards to the OP's post is that mixing it up some might be more effective.  Doing an hour of inline skating will be a blast - but probably not every day.  I'd suggest doing some running, biking if you have one, etc, in addition.

Also, if you're working construction every day you probably have a basic level of fitness, but the skating (and swimming, to a lesser extent) will be an entirely different stress on your body and you should be sure to pay attention to any new aches and pains and take rest days when necessary to limit exposure to potential injury.

I interperted it as that being the deficit. I would still like to know what the actual deficit is though, because it seems it would be large with that much exercise.

Regardless, my point still stands. That much exercise will lead to overtraining.

Hi Menas,

Just wanted to say that looks like a great training routine, but be very careful doing that in the beginning. In a job like construction, you're going to have a hard time giving your muscles a day or two off to rebuild. Just don't tear them down too much, or you will be sore at work and could potentially damage your body. Again, sounds like a great routine, just be very very careful about it! :)