I am lifting at the gym Mon + Wed + Fri and walking outdoors (because studies show walking outdoors is good for mental and emotional health).
Do you guys think I should be taking advantage of the gym (it costs 24.99/month) on more than 3 days a week? The reason I wanted to walk outside is becuase of the studies i mentionedl.
You need rest days to recover and grow muscle, also good protein intake
Look into the starting strength schedule
Good luck with keeping up with your gym schedule. The tortoise always wins against the hare!
I think 3 days a week is good. I also go 3/4 times a week to do cardio. You are definitely getting your moneys worth.
Here is my current physical exercise schedule:
Sun - biceps
Mon - abdominals
Tue - chest
Wed - back/lateral muscles
Thu - shoulders
Fri - legs
Sat - triceps
Less than 20-minutes (15-minutes) lifting weights by doing 2x muscle group exercises at 9x repetitions. I time myself at 3x 3-minute intervals meaning for example starting at 7 o’clock:
7:00 - 1st set of exercise #1
7:03 - 2nd set of exercises #1
7:06 - 3rd set of exercise #1
7:09 - 1st set of exercise #2
7:12 - 2nd set of exercise #2
7:15 - 3rd set of exercise #2
I also do 30-minutes on the treadmill daily. Treadmill + weight lifting exercises = 45-60 minutes of exercise a day.
I have been following the advice of Terry Crews. He said that he goes to the gym every day, regardless of whether he works out or not. Sometimes he just sits and reads a book, or has a smoothie, or says hello to friends. The idea is to make it feel like a safe and inviting place to be, so it feels like a treat to go.
I started this about a year ago, and it works for me. I might go a week or two without doing any exercise at all, but I still sit around. I have made friends, and people know my name. I am greeted by staff when I walk in, because I am recognized. Convincing myself to get up and go to the gym when I’m exhausted is easier when I know I don’t necessarily have to actually work out. It is easy to fall out of exercising habits when you need to break your routine due to illness or injury. It is much easier to get back to exercising when 90% of the routine stays in place, and the only thing left to do is walk five feet to the equipment.
Last January I was using a wheelchair to get around, because of all the damage from my brain tumor (the tumor caused balance and coordination issues, which led to muscle atrophy because I couldn’t move without falling over). After about a month of going to the gym, I was able to use a walker to get around independently. After about 4 months, I was able to walk unassisted on even terrain. After 8 months, I took the walker out of my car because I hadn’t used it in so long and I didn’t need it taking up space. Last week, I went on a 3 mile hike that included climbing 6 foot ridges. The progress was extremely slow, but I am thrilled with what I have accomplished. I feel like I am 20 again.
oh boy you have a home gym
I think a Monday, Wednesday, Friday routine is perfect for just getting started.
Then you can graduate to every other day.
Eventually you can go 6 days a week but don’t do the whole body at once. Do one muscle group each day.
Make sure not to exercise at least one day per week. Everyone needs a rest day.
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