I thought i would write about my exercise and my workouts, however I wont write everything i do, i.e all exercises, reps, sets or weights. Mainly because its MY workouts. They work for me, and my body, my goals. And i dont want anyone doing just the same thing, ebcause you wont look like me, even if you were to eat the same thing or exercise in the same way. Everyones bodies reacts differently. But i will write shortly about how my workouts are. 🙂 So if you’re interested, keep reading.
So… A short background:
Ive been active all my life in some form or another – walking, yoga, running, basketball, P.E in school. Then when i became sick, exercise became a compulsion and obsession – i.e running and walking everyday (or other day), running up and down the stairs at home, hours on the exercise bike at home, continuously standing or pacing. Then i was on 0 activity for almost 2 years – however i still exercised quite alot, and getting rid of that compulsive behaviour was hard.But i did do it. I DID recover from my exercise addiction.
Then i was allowed to begin walking my dog 3 times a week. Then i was alloewd to go running 3 times a week & go for a walk 1 time a week (i.e exercise 4 days a week)
Then i was alloewd to go to the gym – 3 days a week. Only did cardio.
And over time, i increased how often i went to the gym – BECAUSE I LOVE IT! And also my focus of just doing cardio, changed to also doing strength. And now my main focus is strength training.
For me, cutting out cardio was scary at the beginning, i did have thoughts that i would gain fat, or i couldnt eat as much. But that is NOT the case. Strength training is not for everyone, and i dont judge people who just do cardio, i mean i do love cardio and do go for powerwalks and will begin running more often! But i dont think you should just do cardio to try to control your weight or so that you wont become fat….
Anyway, onto my workouts now a days:
Well i workout several days a week… Of course i listen to my body, rest when i need it. But i always have a minimum of 1 rest day a week. Where i try to keep exercise to the bare minimum. However on rest days it does happen that i go for short walks with my dog – as that is pretty much my job at home, as Daisy is my dog! But otherwise, i try not do so much as i really want to let my body rest.
I divide up my workouts into muscle groups. -> Biceps & triceps. Legs. Shoulders. Back. Abs & cardio. And somedays i eiither do a full body workout (usually bodypump), or have a cardio day… depending on how i feel. But i avoid working the same muscle groups 2 days in a row.
Reps: Repetitions of the exercise i.e 8/10/12
Sets: How many of the repetitions you do… i.e 8 repetitions, 4 sets. (i.e 32 repetitions in total)
I focus on using heavy weights, and try to increase as often as i can. And do many sets i.e around 4-6 depending on the exercise, with low reps. This is to increase my muscle mass. However it all depends on my energy levels and mood. Sometimes i like just using low weights, and focusing on technique, or doing more reps.
I dont do cardio so often, but once again… it all depends. At the moment i am doing HIIT (high intensity interval training) 3 times +/´- a week. And/or powerwalks, depending on how my schedule is and how i am feeling. But thats about it for now. In summer i do plan on going out walking and running more often.
Ill just add in how i eat as well: I dont count calories or macros. I just eat when im hungry and what im craving. Somedays i eat less, somedays i eat more.But i do eat quite alot, as i know i need it. Also when you strength train, you need to give your body lots of food and enough rest so that the muscles can grow stronger!!
I dont have any restrictions on what type of food i eat. So i mean if im craving chocolate ill eat it, because i know that it wont harm me. But also, it wont ruin my progress. I dont eat junk food so often, just when i crave it, so i have nothing to worry about! Its about finding the balance.
For me, this works. And its a workout plan which i have created for myself. I do quite alot of different exercises, and try to vary the exercises as much as possible.
Usually my workouts are 1 hour (strength) and either i do a warm up of 10 minutes, or do HIIT for 20 minutes.
Somedays my workouts are longer, and can last 2 hours – if i do stretching and handstand/head stand practise afterwards. And somedays they are just an hour, so it depends on time, energy, mood etc But really, 2 hours is very excessive – however only about 80 minutes of the time is actual work, the rest is just stretching and ‘fun time’ as i like to call it, when i do things like practise chins/Pull ups/splits/handstand!!
^^ SO there you go. For those of you who are interested!!! If you have any questions, its just to ask!!