Thoughts on split workouts or longer sessions

I'm back at the gym and back to weight training after having spent 4 months training for and running a marathon -- during which time my body went from being toned and defined with 18.5% body fat to being undefined, soft and I don’t even want to THINK about my body fat.

Since I'm trying to shock my system into dropping some of the fat it has apparently stored, I've been mixing up my workouts. I'm weightlifting or taking serious weight/cardio classes at least 4 times a week and running once or twice a week. I'm also trying to add sprints into my runs, but they're really tough. (Someone PLEASE tell me that sprints get easier with time...)

The first 2 weeks post marathon I saw no change in my weight or my body. I'm counting calories religiously and typically have a daily deficit of between 400 and 800 calories.

Over the last 2 weeks I have been splitting my workouts twice a week (running 5-6 miles in the morning and weights, interval training or body sculpt class at night. And twice a week I've been taking back-to-back interval circuit and body sculpt classes at my gym. I have finally started to see the first sign hope in getting my body back.

In both cases (split workouts and back-to-back classes) the total workout time at fairly intense activity is around 100-120 minutes. I'm curious as to whether anyone has experience with or thoughts on which is more effective for burning fat and building muscle. Or whether mixing the two is the best strategy.

For the most part, doing it all at once or doing it separately won't make much difference, esp since you are doing different activities.

What you will have to address is the issue of potential overtraining, or how to keep up a certain volume of desired exercise while at the same time building in "rest" periods. At the level you describe, it is almost inevitable that overtraining will occur if you don't plan for it (and it may even occur anyhow).

So I am not recommending you don't follow your planned schedule, just account for the potential of overtraining in your planning. If you don't, at some point you may reach a level of diminishing returns--you keep pounding away but stop improving or seeing results. Pay attention to the signs and symptoms, build in some rest days, and even consider periodization--i.e. cycling through different periods of routines, like building in a couple of "easy" weeks (lower intensity, different activities, lower volume, etc every 6 wks or so.

Thank you!

Interesting point about overtraining as a risk. Can you explain the signs/symptoms of overtraining. I have never really considered this as a possibility.

My "normal" routine is to work out 6 days a week for 1-1.5 hour sessions (weights, cardio/weights and running). The split and back-to-back workouts are something that I am trying to stick to as a way to shock my system.

Since I am fairly certain that I did not overeat during marathon training, and yet I gained weight/fat, I suspect it is partially due to my body's reaction to endurance training at moderate speeds (I average 9+ minute miles on run over 13 miles).

If my suspicion is correct, I need to convince my body to burn the fat not store it. Although I have never dealt with this before and am really just trying to see what works. Something has to!

If anyone has any suggestions, I would love to hear them.

 

Like you, I work out 6 days a week (if not 7) for 1-1.5 hours (split into two sessions).  Most definitely splitting the workouts has been beneficial for me: I have found that I have more energy for each, as well as a greater desire to tackle either session, since the first "jump-starts" my day, and the second allows me to let out any frustrations I've had at work.

Also, I find that I am more effective.  Since I have a specific time frame to work with and (usually) a particular goal to accomplish, it is easier to approach it with a "let's get this done" mentality - and I also know it will be over soon!  When I used to work out in one session all at once, I found myself bored, tired and I accomplished less than in the shorter, split sessions. 

It works well for me. 

PS: I suspect from your sprinting comment that you are already doing this, but if you aren't, I cannot recommend HIIT enough.  And if you've never tried it, I'd also recommend a stair running HIIT variation, to mix things up. 

PS: I suspect from your sprinting comment that you are already doing this, but if you aren't, I cannot recommend HIIT enough.  And if you've never tried it, I'd also recommend a stair running HIIT variation, to mix things up. 

I am starting to research HIIT. I've heard about it but have not really done it. Would be very curious to hear how many days a week you do it and what type of program you follow. I have been adding a series sprints into a 6 mile run, and am also adding 30 second to 1 minute "sprints" on the elliptical. It's not easy!

For me, with the exception of the rest day, every day is a split work out day. Some days I'll even do 3 sessions. There are some basic rules that I follow on my split work out.

• No strength and endurance on the same area on the same day.
• Very high intensity in an area means total rest the next day.
• Very long endurance means total rest the next day.
• Total training hours don't exceed my goal/limit for the week.

Examples:

Chest/Shoulder/Biceps weight training combo with light running.
Legs weight training combo with swimming using mostly arm pull.
Core/abs training combo with light running
Max plyometrics only
Rest day
Sprint swims and light running.

 

Original Post by scaroppo:

I am starting to research HIIT. I've heard about it but have not really done it. Would be very curious to hear how many days a week you do it and what type of program you follow. I have been adding a series sprints into a 6 mile run, and am also adding 30 second to 1 minute "sprints" on the elliptical. It's not easy!

First, I completely agree with cajunrider's advice. 

As for my HIIT routine, I do HIIT 2 to 3 times a week, M-W-F usually.  I started doing jump rope HIIT but quickly realized I wasn't doing it right because I wasn't going all out (the jump rope kept getting in the way!)  Same happened with sprinting - it was TOO hard for me to follow proper form.  Now, I vary, depending on what I feel up to and the weather. 

Some days I do a mountain-climber/shadow box mix (all out mountain climbers, shadow-boxing for the "active rest"), other days I do the NordicTrack ski machine (all out/slower in the recovery - you could do this with an elliptical or recumbent bike, I just happen to have an old NordicTrack cross-country skier).  Then on Fridays if the weather is good I do stair running (I have a university campus close by, so I go to the stadium). 

I generally do about 20 minutes, with a 5 minute warm-up, if I can make it (some days I can only do 15 minutes).  I follow a 20 second all out/40 second recovery pattern...Except for when I do stair running, I go all out up as far as I can, then come back down slowly for my recovery ...and repeat!

You should be exhausted and spent by the end of the workout, if you are doing it right :D  And NO!  It's DEFINITELY not easy!  (but it's a great workout!)