|
2003/07/09, 08:28 PM
Due to my work/parent/husband schedule, I often only get one day a week to workout. Am I better off doing a full body workout, or doing i.e. chest, shoulders & Bis then back and tris the next week with legs thrown in there somewhere?
I know this is not ideal, I would just like to know how I can best maximize my time in the gym.
Thanks All!
|
|
|
|
2003/07/09, 09:45 PM
Do a full body workout. 2 weeks rest is too much. If you split it up like you proposed, it would be that long till you did a bodypart again. At leaset one week is feasible. Something is better than nothing. Don't forget that you need to keep the diet in check, especially with this infrequent of a workout.
--------------
As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
|
|
2003/07/14, 04:21 PM
Thanks for the advise Boss. I'll give it a shot.
|
|
2003/07/15, 09:12 AM
Could you do a bodyweight routine at home while with the kids?
Once a week is enough to maintain your current physique, probably not enough to get much results. And not enough to become any fitter cardiovascualerwise.
Find ways to exercise with your family, or get up 1/2 hour earlier and jog in place, jumping jacks, etc.
For a bodyweight workout you can do at home in your livingroom try this:
Squats - hold a phone book over your chest area (or any object you can safely hold, even hugging a small child is okay). Sit back like you are going to sit down, go as far as is comfortable and push back up to standing. Play with the spped at which you descend and stand back up. Three sets, fifteen reps.
Push-ups - do one set flat (regular on toes and hands) do one set with your feet on the couch, hands on floor (decline) and do one set with your hands on the edge of the couch. repeat twice.
Dips - facing away from the couch, sit with legs partially bent, heels on floor, reach behind you and place your hands on the edge of the couch, close to your hips. Lift and lower by straightening your arms. If it is too easy, have a child sit on your lap. Three sets, 12 reps.
Hamstring presses - lie on your back with your heels on the seat of a stable chair. With your knees bent at a 90 degree angle, Using either both legs, or one if it is too easy, press your heels into the chair and lift your butt and low back up into a bridge position, pause and lower. Three sets, 12 reps. Don't arch your back.
Leg extension - sit on the couch, have a small child sit on your legs, facing you so they don't fall off, lift and lower by straightening your legs.
Those are just some ways you can workout without equipment at home. If you can't purchase some free weights to use at home below are some suggestions.
Biceps curls - you know the drill, use filled water jugs for wieghts, sand filled if you need heavier weights.
Bent-over rows with same jugs.
Shoulder presses with book in each hand.
Use your imagination!
If you are going to get healthier and fitter you need to place it higher on your priority list than once a week, or you will continuously spin your wheels and get frustrated. Think of what a great example you will set for your kids by showing them your commitment to fitness. Find ways to exercise with them, family walks, outdoor games, it all counts. My daughter loves to do 'walk away the pounds' tapes with me and we have even tried belly dancing, silly, but at least we are moving and she is building habits that will improve her quality of life for years to come.
Good luck!
--------------
Challenge + Consistency = Results
|
|
2003/07/15, 10:48 AM
Those are great ideas! Thanks for the imput. Unfortunately even my time at home is very limited. I haven't even seen my home in three weeks, but I could definitely implement these as a late night, or first thing in the morning hotel room workout.
Thanks Again
|
|
2003/07/15, 12:13 PM
Invest in those band things, that are used for theraputic rehabilitation....those can be even stored in your pocket, brief case, car what ever...that way you will never miss a resistence workout. Body weight like in the above post will help tremendously, jog in place, do jumping jacks, stay on your feet....I don't know your situation but you have to try...2 min every thirty minutes is plenty of time to workout...everyone has 2 minutes atleast every hour of the day. If you find your self resting, reading, watching tv sitting down to a five course dinner...you have plenty of time to workout.
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
|
2003/07/15, 06:46 PM
You folks rule! Thanks for all the great ideas and motivation.
|
