Hi everyone,
I'm trying to get a good cardio/weight lifting routine going here and I need your help with some questions...
What I know, please correct me if I'm wrong...
- Swimming pretty much works out every muscle group
- Yet, freestyle works the arms/shoulders, while *** stroke is more towards working out the chest.
- Swimming tones muscles and doesn't work them as intensely compared to lifting heavy weights.
I've been lifting (exercising upper body) for a while now as well as running on the days I don't lift, but recently I've decided to drop one of my running days in exchange for swimming. Yet, swimming would mean I'd be working my arms out possibly two days in a row if I decided to swim and then lift the next day, compared to my current routine in which I work out my upper body and then legs (running) the next day. So therefore, I was wondering, do muscles technically need need 48 hours of rest after swimming to recover properly or is the muscle gain minor just like its OK to run nearly everyday? Also, If say I were to decide to swim on Monday and Wednesday, could I lift heavily in between those days on Tuesday without worries or would my muscles need more time to rest? Bottom line, I don't really want to decrease the amount of days I weight lift in order to throw in a day of swimming, but if I have to then I will. So if I work out my arms intensely by lifting weights, then can I swim intensely the next day and still gain muscle mass under the standards that one needs 48 hours of rest to completely recover that muscle group?
Also, what about running and swimming? Theres obviously, people out there that swim or run nearly everyday, so I'm guessing the 48 hour rule of rest/recovery doesn't really apply to those sports because the muscle gain isn't as intense as lifting weights?
Here is my routine that I have made so far, does anyone think I am not getting proper muscle rest?:
Sunday: run
Monday: lift
Tuesday: swim
Wednesday: lift
Thursday: run
Friday: lift
Saturday: rest
- Thanks!
Parents
Former Member
New Routine
Sunday: upper body (intense 1.5-2hr: 3 sets/8 reps) - If this is to failure, you're lifting heavy, if you're not lifting heavy you probably aren't getting a lot of results (strength). If you are going to failure you need a couple days rest between workouts. How many exercises are you doing? Bi's/Tri's Abs/Back Chest/Upper Back Shoulders/Lats Quad/Ham Calves/Soleus/Lunges/Leg press EVF exercises
(These are the exercises I do when I lift and do them various ways)
Monday: run 8miles (Holy Smoke I'm impressed - I run like a turd (a little more than a mile)
Tuesday*: Run 5-6 miles -OR- legs and maybe a little 15-20min easy cardio afterwards, to loosen up the build up in my legs (moderate to easy: 1hr)**
Wednesday: swim (moderate: 45min-1hr)
Thursday: upper body (intense 1.5-2hr: 3 sets/8 reps)
Friday: run 10miles
Saturday: rest
*Might end up occasionally substituting this day to rest or for a really easy swim, depending on how I feel that day.
**Not a big fan of using weights to workout my legs, since I'm only 18 and still plan on growing a little taller and from what I know squatting and excessive leg workouts could possible stunt my chance of growing that extra inch or so. Than again, its about time I start working out my legs, realizing how crucial they are to enhance other workouts.
I'm impressed with your workout. You have a lot ways you can change your schedule if you'd like. I have one alternative schedule I like.
Sunday is awesome in my opinion if you're lifting heavy ( you want size and strength). I think I'd rather see you go to a more moderate / endurance regime of 15 to 30 reps to failure (two or three sets if you have time) With that being said I think you might try this schedul someday.
Monday Swim and Run (of vice versa)
Tuesday Weights (Getting you ready for Thursday)
Wed Swim and Run
Thursday Weights (A tough day worthy of a long rest)
Friday Swim and Run
Saturday Weights (Light - go through the motions)
Sunday Rest
Leg exercises are important and as long as you're not doing them incorrectly or using too much weight, they can help you on turns, on the block, and improve your kicking speed and endurance.
It's just a suggestion but you seem to be well ahead of the game. Keep up the great work. Coach T.
New Routine
Sunday: upper body (intense 1.5-2hr: 3 sets/8 reps) - If this is to failure, you're lifting heavy, if you're not lifting heavy you probably aren't getting a lot of results (strength). If you are going to failure you need a couple days rest between workouts. How many exercises are you doing? Bi's/Tri's Abs/Back Chest/Upper Back Shoulders/Lats Quad/Ham Calves/Soleus/Lunges/Leg press EVF exercises
(These are the exercises I do when I lift and do them various ways)
Monday: run 8miles (Holy Smoke I'm impressed - I run like a turd (a little more than a mile)
Tuesday*: Run 5-6 miles -OR- legs and maybe a little 15-20min easy cardio afterwards, to loosen up the build up in my legs (moderate to easy: 1hr)**
Wednesday: swim (moderate: 45min-1hr)
Thursday: upper body (intense 1.5-2hr: 3 sets/8 reps)
Friday: run 10miles
Saturday: rest
*Might end up occasionally substituting this day to rest or for a really easy swim, depending on how I feel that day.
**Not a big fan of using weights to workout my legs, since I'm only 18 and still plan on growing a little taller and from what I know squatting and excessive leg workouts could possible stunt my chance of growing that extra inch or so. Than again, its about time I start working out my legs, realizing how crucial they are to enhance other workouts.
I'm impressed with your workout. You have a lot ways you can change your schedule if you'd like. I have one alternative schedule I like.
Sunday is awesome in my opinion if you're lifting heavy ( you want size and strength). I think I'd rather see you go to a more moderate / endurance regime of 15 to 30 reps to failure (two or three sets if you have time) With that being said I think you might try this schedul someday.
Monday Swim and Run (of vice versa)
Tuesday Weights (Getting you ready for Thursday)
Wed Swim and Run
Thursday Weights (A tough day worthy of a long rest)
Friday Swim and Run
Saturday Weights (Light - go through the motions)
Sunday Rest
Leg exercises are important and as long as you're not doing them incorrectly or using too much weight, they can help you on turns, on the block, and improve your kicking speed and endurance.
It's just a suggestion but you seem to be well ahead of the game. Keep up the great work. Coach T.
