I usually have a general idea which of the next few days will be for running (if any), based on weather. Sometimes I go to bed thinking about tentative run time. But now that I’m retired, I’m pretty flexible on that as well as the other various fill-ins (Fitness Blender videos, occassional cycling on the trainer bike). Most Mondays I do zoom zumba fitness … live class that I sign up for weekly.
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YDS - Nice job on your fitness streak!
Re: Plan. Beyond a vague “when I’m done with work” (weekday) and “walking the long way to dinner” (Sunday), I generally don’t have a plan. Distance is definitely a spur of the moment decision
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I follow a couple programs. One is more functionally fitness-based and the other is more strength-based although there is plenty of overlap. And then I add as much running as I can.
Today’s program consisted of sets of clean and jerks for strength. And the HIIT was interesting.
00:00-08:00 AMRAP of pull-ups and air squats. 2 min rest.
10:00-18:00 AMRAP of push-ups and air squats. 2 min rest.
20:00-25:00 Max reps of clean and jerks.
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Quick check in. Got up bright and early and went to the gym. I was completely alone for the first 30 min. Even the employee was hiding in the office. My stairmonster session was really strong, but hard. Did some core and went home to the shed to do the day 20 cardio flow. I almost skipped it for yoga because it doesn’t seem to do much for me, but I caved. I am trying to do the program as is as much as possible. The mules to frogs are fun. It’s like mini handstand practice, so there’s that.
Followed by the (junk food) breakfast of champions, a two hour nap and now I’m ready for some cleaning to start the day (again)
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Question …
I am assuming we are all roughly the same age, from mid-50s to mid-60s (58 myself). Do you ever think it’s harmful at our age to exercise every day? I love it right now, but sometimes think we aren’t built to work this much every day as we age. What do y’all think? I am a recovering Type A person and not known for moderation. Do you ever think you’re doing too much? Of course, I’m not talking about walking or anything low-impact. I’m thinking more about those of us who are doing HIIT and CF-type workouts.
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Personally I think a lot high impact every single day done forever and ever would be too much (though I don’t condemn those that find it the best plan for themselves). Too much wear and tear concerns for me. With my lazy tendencies and moderate goals, there is no risk of me overdoing frequency. I’m back at weight goal and probably won’t even do as many back-to-back running days in nice weather this summer. (Still deciding whether to stick with 5k or train toward 10k; as compromise I run 5k and then do slower pace for 2 or 3k). I would like to add more biking, weights, yoga etc to the mix.
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I am a bit younger. I’ll be 50 next year. I think a lot depends on the person - their genetics and history. I’ve been running and lifting for 30-35 years now. I’ve done my current volume for roughly 20 years. It’s what my body is used to. I would not recommend a 50 year old to start out with my routine - or even work to it in a few years. And if you don’t enjoy it, not at all. Find something else to do. Life is too short.
That being said, I have slowed down in other ways. My body can’t handle the intensity running like it used to. Even a day I label “hard” now doesn’t hold a candle to the days where I could barely drag myself up the steps to work after a workout. It’s all ok. You’ve got to work with what you’ve got, and listen to your body.
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I exercise with some sort of high intensity almost everyday. But the intensity varies based on the goal or stimulus.
For example, some days the intensity portion of my workout may be a grinder over longer periods like 25-30 mins. Other days may be a sprint, a few rounds of short intense bursts of 3-5 minutes.
And then there are “leg/back days” like deadlifts or squats and other days are upper body like rope climbs, pull-ups, bench press, overhead press/jerks, etc. And then there are the Olympic lift says where it’s full body combination movements.
And I can see what’s scheduled at least a couple weeks in advance on one program and the other posts the workout the evening before.
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Got my exercise today by walking to/from a soccer game, running around a field during a game (1st grade coaches serve as the ref) and walking the sidelines. I’m at just short of 14K in steps
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My personal opinion without specific scientific back up is…
Just like it is suggested you cross train for types of exercise (so don’t always do only cardio, don’t only run, don’t only lift weights) I think it makes sense to cross train in terms of intensity. Heavier days, lighter days. I don’t see anything wrong with walking 3 miles everyday. I do think running for an hour everyday might catch up with you with injury. MIGHT - you increase risk.
I think the trap many fall into is that they MUST do something and can’t mentally let themselves take a rest day from “hard core” exercise. That’s another problem!
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Seems to me that doing weights evey day=suboptimal but cardio every day is fine.
Today’s numbers for me: 4.5 miles to dinner+1 home + random walking doing chores=14K step day
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Well, you can always do weights for your cardio. 
Places like F45, Orange Theory, CrossFit, etc. have an entire businesses built around the concept. Even Peloton has combined their bike program with weights.
Straight (run) cardio tends to be boring to me. And it builds very little muscle strength. What’s funny, is that the power lifters in the gym think cardio is unnecessary or a waste of time.
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It was raining this morning, so I rode the bike at the gym before hitting the shed. I’m now into the final week (Week 4) of Phase 1 of 80 Day. This week is 2x15 of a group of 3-4 exercises before moving on to the next group. Today was Day 21 Total Body Core. I admit by week 4 I’m getting a bit tired of the exercises. But, the 2x15 little groups made the workout go by so fast. After the second set, I never have to think about that exercise again! (until the next time I try the program, LOL). I worked hard, the time flew by, and I got it done. And yes, it is Monday. Blech.
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Do you think you’ll give up C-gym as things start opening back up fully? Do you keep up your exercise regime every day on vacation? I have been doing pretty well exercising lately, but not sure what will happen on vacation. We should be able to walk on the beach and ride our bikes, but I won’t be hitting the resort gym or anything like that.
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H & I have talked about that. I’m not sure. There are some things about the C-gym that I prefer. Mainly, I don’t have to share weights! Most of my videos are done circuit style, and I often need at least 3 sets of different weights. I try to make do with 2 by my bench and walk over and use other stuff when needed, or just use what I have. At home, I’ve got everything right there just for me. And there’s nothing at the gym that I don’t have at home. I’ve also been able to expand my video selection and do stuff that I wouldn’t dream of doing in front of other people. I don’t mind looking like an idiot or weirdo, but even I have my limits!
That being said, I can definitely see doing at least some, if not all, of my lifting workouts there next winter. Lifting in a 32* shed (when you’re sweat soaked from running) isn’t the most pleasant. And the same might be true for July-August when I’m sweating buckets. At least PF has A/C.
And today was Day 22 Booty. You’d think lying down and just using little loops would be oh so easy. NOT!!! Oh God, it HURTS! Also ran to the gym, 35 min stairmonster that wasn’t the greatest, and ran back home. The runs were pretty good though.
Edit: and I don’t worry about exercising on vacation. Vacations are for fun. Not for exercise. I do usually bring a running outfit in case I find myself up 3 hours before anyone else. I might go running here and there. But it’s not a must do or in the general plan.
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One of nice things about longer days is that we can walk after dinner. Last night we got in 5 miles which was great.
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The extra daylight is so uplifting!
I’ll admit to being on a downslide activity-wise (not helped by the 5 inches of snow last night - glad it is mostly mostly melted now). But today I did force myself to walk “around the block”, a 20min circuitous way to get the the neighborhood mailboxes that are in front of our neighbor’s house. It was in 30s (better than the 12 degrees this morn!), and the sunshine was glorious.
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I rode my bike around the neighborhood for over an hour today. I thought I’d do the rower after that, but it was so nice out I decided to clean the deck furniture instead. The next couple of days won’t be nearly as nice, so I’m glad I got some time outside.
Soon the cicadas will be here, and I don’t know that I’ll do a lot of outdoor exercise during that time.
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Today’s workout was working up to a 5-rep max back squat. The HIIT was 5 rounds of 50’ front rack lunges, 25 wall balls and 5 power cleans. My time was just under 21 minutes. I finished with a 3x10 of glute ham raises and 1 mile run for time. Though my legs weren’t cooperating very well with all the prior leg work.
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