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Non- C25K days?

I just wanted to get an idea of what's good to be doing (exercise wise) on days you're NOT doing C25K.   Recently I've done nothing on those days, but I'm trying to amp up my work outs per week and do something active every day.   I know most advice says to do something light that still allows your muscles time to heal.  Is the elliptical too much on those days?   All suggestions are greatly welcomed!
Thanks everyone!

And..finished Week 5, Day 2 today....  PUMPED!


( 11 comments — Leave a comment )
Jan. 19th, 2012 01:13 am (UTC)
So... a lot depends on what your fitness goals are.

Note: I am not a physical therapist or a fitness trainer. Here, have a salt shaker. :)

If your objective is "become more fit" so that random daily stuff (going up a flight of stairs, walking to the store, lifting the occassional heavy box) is easier, then maybe something low-impact like yoga, tai chi, or abdominal/core work. There are a lot of great core work exercises you can google for.

If your objective is "lose weight", then running is not going to help much. Food is the key; exercise helps, certainly, but getting a grip on food is the way to go.

If your objective is "build muscle", then whatever doesn't work your running muscles. So maybe swimming, provided you're just focusing on arms. Or weight work, again just focusing on arms.

Using the elliptical sounds vaguely insane to me. There's a reason C25K builds up slowly, and preventing long-term injury is the reason. It was shocking to me how much more strain it was going from running 3x/week to 4x/week -- much worse than building from a 5K to 10 miles.

You're at Week 5 -- you're basically there. Don't screw it up by building up too fast. :)
Jan. 19th, 2012 01:24 am (UTC)
I lift weights on my off-days.
Jan. 19th, 2012 01:46 am (UTC)
Well I disagree with the comment about running not helping to lose weight--it helps me a ton! I maintain weight if I bike 20-30 minutes every other day, but I lose it if I jog even 15 minutes every other day. Anyway, I like to bike on my off days. It seems to counter my running muscles and makes me seem a little more refreshed for my next run.
Jan. 19th, 2012 02:01 am (UTC)
I also lift weights - full body. Sometimes I run and do that on the same day (always do the weights first) but then I try to take the next day off completely.
Jan. 19th, 2012 03:05 am (UTC)
In an ideal week, I do three runs, three weight/core workouts (just 20-30 minutes with free weights and calisthenics, nothing too intense) and two days of cardio/lower body cross-training. I like biking best for cross-training, but now that there's ice on the ground, I'm just walking. I run with my dogs, so our walking intervals are their time to sniff around and whatnot; my cross-training walks are on my own and more of a quick, steady pace.

Some weeks I split things up so that I'm doing something every day; other weeks I bundle the weight workouts with runs or cross-training so I have a couple of days off completely. It really depends on my schedule and how I'm feeling. If I run and workout on the same day, it works better for me to run first.
Jan. 19th, 2012 03:41 am (UTC)
I'm just starting C25K again but on my off days I do yoga. I find it calming and it helps stretch the muscles nicely. Sometimes I simply do nothing.
Jan. 19th, 2012 06:05 am (UTC)
I like to do something active every day as well, and those 4 days can be hard to fill. Lately I've been doing at the very least thirty minutes of strength training on my non-running days. I go to a rock gym at least once a week, if not twice. I've just started doing yoga at least one day (in a class or on my own at home). There's a quick and easy cardio app for the iphone made by the same people who made "ease into 5k" which I like a lot. Or I'll pop in a dvd of a workout and do that...but it's my least favorite.

I try to squish in arm exercises and free hangs on a pull-up bar every day, even just for five minutes, to increase my upper body strength (of which I feel severely lacking) for climbing.

There are tons of ways to be active without going to a gym, too!

Good luck :D
Jan. 19th, 2012 09:03 am (UTC)
Jan. 19th, 2012 02:49 pm (UTC)
These are all great. Thanks everyone. I need to build some arm and upper body strength but my biggest priority is dropping about another 40 pounds. I really just like being active every day just makes me feel better all around.
Jan. 22nd, 2012 02:59 am (UTC)
building muscle is absolutely essential for weight loss. the days when trainers recommended you just do hours and hours of low intensity cardio are long gone. the bigger your muscle mass, the higher your BMR (basal metabolic rate) - ie the amount of calories that you burn just by "being". 1 lb or 0.5 kilos of muscle burns about 50 calories a day: 1 lb or 500g of fat burns 4 calories a day, so 5 kilos more muscle that means another 500 calories per day that you’ll burn. That is 500 calories x 7 days = 3500 calories per week extra. 3500 calories is the amount of calories stored in 500 grams of fat -So you would burn a pound of fat per week while resting.
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( 11 comments — Leave a comment )

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