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
I'm so impressed I want to cry. I love the routine and wish I could do it. I'd like to know what motivates you. I'm 6'0" , 54 and gained 10 lbs over the holidays. My knees swell and are very painful after jogging a mile so I shy away from it but when I add the jog to my routine I lose weight. I'm 194 and need to get down to 186. I don't bench (shoulder-cuff tear) and do various flys for my chest.
I can't imagine that you not finding some great results from your routine. I'd like to know the typical exercises you do. I start with straight leg calf-raisers (70 reps at 270lbs), curls (nautalis 80lbs to failure 2 or 3 sets), bar dips (2 x 25 ), pull ups or lat pulls (100lbs 2 x 25 infront and inback of neck), nautalis pull-overs (120 x 30), sit-down military (100lbs x 20-25), Back row ( 2 sets 140 x 20), soleus / bent knee calf raisers (100lbs x 30), Nautalis leg curl (2 sets x 80lbs), Hammer Quads ( 2 sets 150lbs), 2 sets various flys (25lb dumbells), stretch-cord (pulls duplicating breaststroke press about 80 times), lunges forward and backward 40 total. I swim about 1000yards three times a week and 800 yards of it are slow then I time a kick and some 25's (I add one timed 100 once every other week). I jog a mile three times a week (same day's as my swim). I'm going to add a stationary bike to my routine to replace some of the jogs (knees hurt too much).
If you can stick with the routine you posted, and you have some written goals, you'll get where you want to be. The only variable I can see getting in your way is diet but you seem to be dedicated enough to handle that. Good luck, Coach T.
Are you competing in any tri's or master meets?
I'm so impressed I want to cry. I love the routine and wish I could do it. I'd like to know what motivates you. I'm 6'0" , 54 and gained 10 lbs over the holidays. My knees swell and are very painful after jogging a mile so I shy away from it but when I add the jog to my routine I lose weight. I'm 194 and need to get down to 186. I don't bench (shoulder-cuff tear) and do various flys for my chest.
I can't imagine that you not finding some great results from your routine. I'd like to know the typical exercises you do. I start with straight leg calf-raisers (70 reps at 270lbs), curls (nautalis 80lbs to failure 2 or 3 sets), bar dips (2 x 25 ), pull ups or lat pulls (100lbs 2 x 25 infront and inback of neck), nautalis pull-overs (120 x 30), sit-down military (100lbs x 20-25), Back row ( 2 sets 140 x 20), soleus / bent knee calf raisers (100lbs x 30), Nautalis leg curl (2 sets x 80lbs), Hammer Quads ( 2 sets 150lbs), 2 sets various flys (25lb dumbells), stretch-cord (pulls duplicating breaststroke press about 80 times), lunges forward and backward 40 total. I swim about 1000yards three times a week and 800 yards of it are slow then I time a kick and some 25's (I add one timed 100 once every other week). I jog a mile three times a week (same day's as my swim). I'm going to add a stationary bike to my routine to replace some of the jogs (knees hurt too much).
If you can stick with the routine you posted, and you have some written goals, you'll get where you want to be. The only variable I can see getting in your way is diet but you seem to be dedicated enough to handle that. Good luck, Coach T.
Are you competing in any tri's or master meets?
