Your weekly fitness regime
Discussion
I was wondering what people on this forum do for their weekly fitness regime through the winter months. Here's mine...
- Monday - 90 mins of 11-a-side football (although not every week)
- Tuesday - 1 hr of 5-a-side football
- Wednesday - 5-a-side league football (nearly every week)
- Thursday - rest day at the moment, but will be starting spinning sessions/turbo training in the New Year. It is a 1 hour session and VERY taxing!
- Friday - either a 40 minute hilly run or 1/1.5 hours on the road bike.
- Saturday - Gym session, mostly upper body, no aerobics
- Sunday - long and hilly road bike training ride, followed by gym session in the evening - legs.
That is my winter fitness regime. It may appear to be football heavy in the first few days but I don't always play three times a week!
In the summer, cycling will take preference.
Cheers
- Monday - 90 mins of 11-a-side football (although not every week)
- Tuesday - 1 hr of 5-a-side football
- Wednesday - 5-a-side league football (nearly every week)
- Thursday - rest day at the moment, but will be starting spinning sessions/turbo training in the New Year. It is a 1 hour session and VERY taxing!
- Friday - either a 40 minute hilly run or 1/1.5 hours on the road bike.
- Saturday - Gym session, mostly upper body, no aerobics
- Sunday - long and hilly road bike training ride, followed by gym session in the evening - legs.
That is my winter fitness regime. It may appear to be football heavy in the first few days but I don't always play three times a week!
In the summer, cycling will take preference.
Cheers
A full winter training week for me would be:
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
| Day | am | pm | miles |
| Mon | 45 mins steady | 60 mins steady | 17 |
| Tues | 45 mins steady | Short reps session | 15 |
| Weds | 30 mins easy | 60 mins steady | 14 |
| Thurs | 45 mins steady | Long reps session | 20 |
| Fri | 30 mins easy | 60 mins steady | 14 |
| Sat | Hill session | 45 mins steady | 15 |
| Sun | Long run | Rest | 20 |
| Total | 115 |
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
ewenm said:
A full winter training week for me would be:
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
| Day | am | pm | miles |
| Mon | 45 mins steady | 60 mins steady | 17 |
| Tues | 45 mins steady | Short reps session | 15 |
| Weds | 30 mins easy | 60 mins steady | 14 |
| Thurs | 45 mins steady | Long reps session | 20 |
| Fri | 30 mins easy | 60 mins steady | 14 |
| Sat | Hill session | 45 mins steady | 15 |
| Sun | Long run | Rest | 20 |
| Total | 115 |
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
are you a pro sporter? Where do you find the time for all that exercise!I struggle every day to find 45min.
ZesPak said:
ewenm said:
A full winter training week for me would be:
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
| Day | am | pm | miles |
| Mon | 45 mins steady | 60 mins steady | 17 |
| Tues | 45 mins steady | Short reps session | 15 |
| Weds | 30 mins easy | 60 mins steady | 14 |
| Thurs | 45 mins steady | Long reps session | 20 |
| Fri | 30 mins easy | 60 mins steady | 14 |
| Sat | Hill session | 45 mins steady | 15 |
| Sun | Long run | Rest | 20 |
| Total | 115 |
If it was a big week, some of the easy/steady runs would be longer. If it was an easier week, they'd be shorter or taken as rest. I'm nowhere near being able to do this at the moment and probably won't be this winter at all, so the interim target is to do one of those a day.
are you a pro sporter? Where do you find the time for all that exercise!I struggle every day to find 45min.
One of the guys who competes for GB in the marathon is a fulltime teacher and has a young child. He gets up for his morning run at 5:45am and then trains again after work.
Edited by ewenm on Tuesday 26th October 09:53
ewenm said:
One of the guys who competes for GB in the marathon is a fulltime teacher and has a young child. He gets up for his morning run at 5:45am and then trains again after work.
I get up in the morning at the same hour, train for half an hour (
not nearly enough imho), but work 'till 19h, eat, work some more, spend some time with the Mrs ZPZesPak said:
ewenm said:
One of the guys who competes for GB in the marathon is a fulltime teacher and has a young child. He gets up for his morning run at 5:45am and then trains again after work.
I get up in the morning at the same hour, train for half an hour ( not nearly enough imho), but work 'till 19h, eat, work some more, spend some time with the Mrs ZPI'm 25 and I started my own business about half a year ago, so I'm still hoping I can cut back on hours a bit, but I know it's not going to be anytime soon 
.
I can see where you're coming from though, I wanted to go do some Krav Maga, but the hours would really ruin my Saturday work (14h - 16h), but I've been doing it for a couple of months, only skipped a session when I got married
.
I've been thinking about going to the gym in the evening again too, maybe I should try it.
.I can see where you're coming from though, I wanted to go do some Krav Maga, but the hours would really ruin my Saturday work (14h - 16h), but I've been doing it for a couple of months, only skipped a session when I got married
.I've been thinking about going to the gym in the evening again too, maybe I should try it
.Ken Sington said:
PintOfKittens said:
20min cycle on the trainer every morning, 600-800 calories, apart from Sunday which is my day of rest
Unless you are Chris Hoy, in which case ICMFP, are you sure about that calorie burn? Seems mighty high for just 20 minutes!800 sounds like a pipe dream in 20 mins.
I do one armed weight lifting on Friday and Saturday evening, sometimes cycle there too.
I'm also walking to work and back each day, only half a mile each way but up and down a few flights of stairs as well. Also try and manage an hours hard cycle at some point of the weekend and through the summer it's double that with a few hour long rides in the evening as well. In the winter, weekday evenings occaisionally get half an hour of callisthenics.
I'm also walking to work and back each day, only half a mile each way but up and down a few flights of stairs as well. Also try and manage an hours hard cycle at some point of the weekend and through the summer it's double that with a few hour long rides in the evening as well. In the winter, weekday evenings occaisionally get half an hour of callisthenics.
spikeyhead said:
I do one armed weight lifting on Friday and Saturday evening, sometimes cycle there too.
Good to see some people riding or running to the gym. Never really understood the logic of people doing aerobic exercise at the gym when you can do it for free outdoors. I don't think I've ever used aerobic equipment at the gym in 20 years of going. Each to their own I suppose.mcelliott said:
spikeyhead said:
I do one armed weight lifting on Friday and Saturday evening, sometimes cycle there too.
Good to see some people riding or running to the gym. Never really understood the logic of people doing aerobic exercise at the gym when you can do it for free outdoors. I don't think I've ever used aerobic equipment at the gym in 20 years of going. Each to their own I suppose.
I think you've missed something about how I manage my one armed weightlifting on Friday and Saturday evenings
spikeyhead said:
mcelliott said:
spikeyhead said:
I do one armed weight lifting on Friday and Saturday evening, sometimes cycle there too.
Good to see some people riding or running to the gym. Never really understood the logic of people doing aerobic exercise at the gym when you can do it for free outdoors. I don't think I've ever used aerobic equipment at the gym in 20 years of going. Each to their own I suppose.I think you've missed something about how I manage my one armed weightlifting on Friday and Saturday evenings
!mcelliott said:
spikeyhead said:
mcelliott said:
spikeyhead said:
I do one armed weight lifting on Friday and Saturday evening, sometimes cycle there too.
Good to see some people riding or running to the gym. Never really understood the logic of people doing aerobic exercise at the gym when you can do it for free outdoors. I don't think I've ever used aerobic equipment at the gym in 20 years of going. Each to their own I suppose.I think you've missed something about how I manage my one armed weightlifting on Friday and Saturday evenings
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