Am I getting enough rest & recovery...?

[Joey1888]

Ok, so basically I wanted to ask for some advice about my workout schedule.

I've been using a two days on one day off routine for 6 or 7 weeks now.

Day 1: Running (mix of jogging & speed exercises) 40-45 mins. / Hike with dogs for 50-60 mins mostly up hill.

Day 2: Chin-ups 40-45 mins. / Hike with dogs 50-60 mins.

Day 3: Hike with dogs 50-60 mins

Then I just repeat the cycle again. All of this is at quite a high intensity for relatively short durations.

My question is, am I giving my body enough rest to recover adequetely? I don't really ever take a day off to completely rest.

Should I be taking a day off completely - or is it enough to just go slightly easier every 3rd day, as I've been doing?

Any help or advice would be much appreciated.

p.s - Sorry if this is in the wrong section - I'm a newbie to this great site!

[Kadisha]

I wouldn't worry too much about recovery. You're really not doing much in all honesty. Besides the 40 minutes of chin-ups, which I don't really understand your purpose behind.

Before anything though how old are you and what are your goals?

[Joey1888]

I wouldn't worry too much about recovery. You're really not doing much in all honesty. Besides the 40 minutes of chin-ups, which I don't really understand your purpose behind.

Before anything though how old are you and what are your goals?

Hey Kadisha,

Thanks for reply. I'm 27 - just trying to improve my general fitness.

I can't afford a gym membership right now, so that's the reason behind the chin ups.

I'm no expert, but I figured I need cardio & strength exercises to get a balanced fitness level.

I'm just wondering if using two hard days / one easy day approach is wise... Or is there a better way I could structure my workouts?

Thanks
Joey

[rxownz]

No need to worry about recovery if consume enough daily protein, eat tones of vegetables, drink 5l of water and get 8h of sleep

[chazzy1864]

The only real thing you're doing is medium intensity cardio. 2 hours on one day and 1 hour on two other days.

I don't think you'll have any issues recovering from your "workout routine" based on what you say you're doing.

[Concat]

Chinups for 45 minutes? Why not mix it up a little? Even if you prefer body weight exercises, I don't really understand why you'd focus so much on chin-ups.

In terms of muscle recovery, you're probably fine doing what you're doing.

[DustyC]

Chinups for 45 minutes? Why not mix it up a little? Even if you prefer body weight exercises, I don't really understand why you'd focus so much on chin-ups.

In terms of muscle recovery, you're probably fine doing what you're doing.

If you got that much time for chin ups, split that up , chin ups, pull ups, push ups, dips, sit ups, planks, bodyweight squats, lunges, are all bodyweight exercies you can do.

[Retoaded]

why are you asking us if you are resting enough?


do you feel rested?


how do you hike mostly up hill? don't you always come back to where you started?

[Tm1212]

Hey Kadisha,

Thanks for reply. I'm 27 - just trying to improve my general fitness.

I can't afford a gym membership right now, so that's the reason behind the chin ups.

I'm no expert, but I figured I need cardio & strength exercises to get a balanced fitness level.

I'm just wondering if using two hard days / one easy day approach is wise... Or is there a better way I could structure my workouts?

Thanks
Joey

You dont need a gym membership to get in shape, and your also right you should balance cardio adn strength training. You really need to add some additional strength trainging. Pushups, wall squats, blurpees, search prision workouts on google for more. You can use your body weight in all sorts of ways to strength train.

As for your original question... you have plenty of recover. If your asking this because your sore all the time, this goes away with time. Eventually you will have to work to get sore as your body becomes use to working out. Also the most important factor in body comp is what you put in, so go to the nutrition section and get a good grasp of what you need to eat (or not eat).

[chazzy1864]

how do you hike mostly up hill? don't you always come back to where you started?

Clearly you've never had grandparents. They used to walk uphill both ways, everywhere they went!

[Retoaded]

Clearly you've never had grandparents. They used to walk uphill both ways, everywhere they went!

maybe you hike up the hill and roll down? \_(°_o)_/

[Concat]

His wife picks him up at the top of the hill?

[ironwill2008]

Clearly you've never had grandparents. They used to walk uphill both ways, everywhere they went!

Hey! I resemble that remark!

[Joey1888]

Chinups for 45 minutes? Why not mix it up a little? Even if you prefer body weight exercises, I don't really understand why you'd focus so much on chin-ups.

In terms of muscle recovery, you're probably fine doing what you're doing.

It was really just an issue of efficiency. I don't have a great deal of time to workout, so I thought chin-ups would work my entire upper body.

I might take the advice here and try to mix it up more with other body weight exercises...

why are you asking us if you are resting enough?


do you feel rested?


how do you hike mostly up hill? don't you always come back to where you started?

Sometimes I feel like I'm making progress and getting fitter. Other times I feel tired...

You dont need a gym membership to get in shape, and your also right you should balance cardio adn strength training. You really need to add some additional strength trainging. Pushups, wall squats, blurpees, search prision workouts on google for more. You can use your body weight in all sorts of ways to strength train.

As for your original question... you have plenty of recover. If your asking this because your sore all the time, this goes away with time. Eventually you will have to work to get sore as your body becomes use to working out. Also the most important factor in body comp is what you put in, so go to the nutrition section and get a good grasp of what you need to eat (or not eat).

Thanks for the advice, I'll look into this.

It's not that I'm sore much, it's more that some days I breeze through my workout - other days it's a bit of a struggle... even struggling to get up when the alarm goes off in the morning.

And as some have said, my workouts probably aren't hugely demanding... that's why it's strange that I'm struggling some days!

As I'm limited in terms of workout time, my goal really is to increase the intensity of my workouts... (as I can't increase the duration)

Clearly you've never had grandparents. They used to walk uphill both ways, everywhere they went!

lol... Very true!

Hey! I resemble that remark!

Hahaha...


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Thanks for all the advice guys - I am going to re-evaluate some of the things I'm doing!

[thisonefoo]

Another aspect of recovery no one spoke of was food.. I understand the not affording gym membership & thats ok, but your diet giving you a good recovery is important also