Some days you just feel better and some days you feel tired and week. For these scenarios let’s assume you had the same 1 day of rest the day before.
For weightlifting:
A) You are able to get through all of your sets with relative ease, struggling to just get your last rep of your last set for every exercise.
B) same number of exercises, sets, reps and weight, but the entire workout is a struggle. You feel like quitting every exercise, but you power through it.
For running:
A) An hour long run (let’s say 6 miles)where you are pushing yourself, but it feels easy. In the last mile your heart rate is 150.
B) An hour long run (still 6 miles) where the entire run feels like a struggle and in the last mile your heart rate is at 180.
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until I wore out my knee cartilage. I did transition to triathlon training 10 years ago... and I wish I'd done so decades ago. I would advocate for getting in at least 40 minutes of aerobic work every day you can. Once you get in shape you should get over feeling unenthused within 10 minutes of doing anything... except making love, which should take no time at all if you are male.
I do 4 months of triathlons each year. April - August. Addicting! Been at it for 6 years.
On the Weightlifting side, Option A is far more sustainable than Option B. If you're in your 30's and drug-free, Option B could be performed about once every 7 to 10 days. Otherwise, you're constantly going to be in repair phase and never fully recovered, meaning you will not grow and strength won't improve. And you are bound to get injured. Option B is fine for high-schoolers and college students preparing for a sport. That's about it.
Running-wise, this depends entirely on your goals and training schedule. If you have any cardiovascular or serious weight training scheduled within the 3 days following this run, Option B is terrible. There is significant recovery from a training session like that before you can perform again, so if you have training of any kind that you want to do within 72 hours, you can forget it.
First of all, I turned 50 last year. As far as goals go:
1. I do cardio to keep in shape for soccer and cut fat. Of course, the heart benefits are a factor as well.
2. My lifting goals are not to get “huge” but to get strong and ripped. Last year for my 50th I gave myself the gift of hitting a life long goal of benching 2x my body weight. Although I was probably getting close to being bigger than I want. I need to maintain flexibility for soccer and martial arts. I like getting a six pack, but it’s too difficult to maintain more than a couple of months. I just can’t keep my body fat that low for long. Not if I want to drink.
My routine (which probably sucks) is to lift hard and do lots of cardio from January - May and then ease off into maintenance mode for the rest of the year.
4 times per week is going to take away from strength gaining. And the intensity of it needs to be dialed WAY down from the examples you gave in both run scenarios. And, if your goal is to bench twice your bodyweight and you only give yourself 5 months of lifting, you will need to allow yourself to put on some bodyfat as a side effect of eating enough to put on the muscle required to lift that much.
Simple is best here. Either Faleev's 5x5 program for those 5 lifting months, or Kingsbury's 5,4,3,10 plan. Remember that your deadlift and squat need to improve to move your bench a lot.
Bmail me and I am happy to share some more details.
"Google" able? Had never heard of them before...
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On Kingsbury's, I would forego most of the assistance work in your case. I would do the core exercise and maybe 1 assistance exercise of your choosing.
A couple of days of light elliptical per week with either.
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On good days you do joker sets, on less good days you don't.
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2nd best is weightlifting, especially deadlifts.
work out. Better cardiovascular work out as well.
Logically, I figured if your body is working harder (struggling), you would be getting the better workout. Of course, i hate those days.
I like swimming but I only have pool access in the summer.
Are you exclusively doing crossfit or swimming? 3 times a week? Then sure - get after it hard. But if you are training more frequently than that in any other regard, this isn't sustainable, because extended training sessions that have your heart rate in the peak zone for long periods of time require recovery to avoid over-training syndromes.
I take one day off per week. So one day/week I do cardio and lifting. I find I can sustain that for about 5 months. I do miss a day here and there.
What are over training syndromes?
When you say you do all muscle groups the three days....so you do whole body workout?
modernization from last June until this coming Oct. Don't know why it needs to take such a long time to finish it.
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Road running results in using the same muscles in the exact same way with the exact same part of your joint taking the stress over and over...
With trail running every step is slightly different meaning the stresses on your body are slightly different. Not only does this burn more calories but greatly reduces overuse injuries.
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Some people are just more likely to have joint issues with certain activities.
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Some skinny body types or people who do not overly pronate can handle huge amounts of miles. It also depends on how you approach training. If you start with running too many miles per week or run too fast you will increase your chance of injury tenfold. The better course is to run consistently for around six months at a slow pace and for no more than an hour, and then take your training up a notch.
I used to run 50k races with 10k feet of climbing. The worst injury I got was broken ribs from a fall.
Get to where you can run 6 miles in less than an hour comfortably...then start running 3 miles faster and faster. Running faster is easier on your joints.
At least, that is what I did. It was fun to cruze around the neighborhood passing people up.
But, then I started eating hamburgers and fries, and drinking beer again...so I have some work ahead of me on this now.
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