The optimum use of my time?

Glowing

Hi all,

Ok, my lack of resistance training over the last 6 months is starting to show. Groan. I'm not overweight as such (female, 30, 53kg, 5"5) but am getting flabby arms and have no definition - skinny fat comes to mind

I've been doing an hour of pilates every week to try maintain at least some core strength, and have recently started running again (doing plus or minus 5km a couple of times a week).

My dilema is that I don't have a lot of time every week to dedicate to excercise so I really want to get bang for my buck. I'd have 2 evenings mid-week and usually time for 1 or 2 sessions at the weekend (a run, pilates class etc). For anyone who suggests doing some resistance work at home, I tend not to have the motivation for that and prefer a more structured training environment!

I was considering Crossfit for a while but it's kindof prohibitively expensive for just one class a week (though it does look great) - and was also looking at returning to Bootcamp but I think that's only going to get me so far (but great to get out in the fresh air twice a week!). I was also considering a personal trainer but that's also big money.

Any recommendations for me, how I can best use my time without having to take out a mortgage?

Thanks a lot!
P.S In Stillorgan area ...

Compak

Glowing wrote: »

Hi all,

Ok, my lack of resistance training over the last 6 months is starting to show. Groan. I'm not overweight as such (female, 30, 53kg, 5"5) but am getting flabby arms and have no definition - skinny fat comes to mind

I've been doing an hour of pilates every week to try maintain at least some core strength, and have recently started running again (doing plus or minus 5km a couple of times a week).

My dilema is that I don't have a lot of time every week to dedicate to excercise so I really want to get bang for my buck. I'd have 2 evenings mid-week and usually time for 1 or 2 sessions at the weekend (a run, pilates class etc). For anyone who suggests doing some resistance work at home, I tend not to have the motivation for that and prefer a more structured training environment!

I was considering Crossfit for a while but it's kindof prohibitively expensive for just one class a week (though it does look great) - and was also looking at returning to Bootcamp but I think that's only going to get me so far (but great to get out in the fresh air twice a week!). I was also considering a personal trainer but that's also big money.

Any recommendations for me, how I can best use my time without having to take out a mortgage?

Thanks a lot!
P.S In Stillorgan area ...

How about HIT?

HIT (High-intensity interval training) is a phenomenon when it comes to improving physical performance, appearing to tick all the boxes when it comes to the ideal training regimen. Completed in minimal time, it boasts achievement of the same metabolic adaptations normally associated with endurance training as well as preservation of skeletal muscle mass 18362686 20100740 20555380 19112161. While different versions exist the principles remain the same. A short period of all-out exertion typically 20 seconds to 3 minutes, depending if running or cycling, followed by a period of moderate (circa 50%) intensity. The moderate period can be greater or less than the intense period, depending on your current fitness status. You should aim to achieve 5-10 high intensity exertions per session, with the session length not exceeding 20 minutes.

It appears the stress of an acute high intensity exertion creates a stimulus large enough to promote adaptation pathways that can take hours of traditional endurance activity to achieve 16825308. Just a few high intensity exertions will cause significant depletion of glycogen stores. (Its effects can be amplified by using the low carb strategy outlined above, but this is not essential to see benefit.) As little as 2 weeks of implementing this protocol will bring about positive adaptations improving physical exercise capacity, 18362686 as well as other health attributes such as improved insulin sensitivity 19175906.

The numbers are reference numbers for pubmed, for anyone that wants to check the studies

chuck101

How much bodyweight exercise do you do currently eg. press ups, squats, body rows etc. ?

Glowing

chuck101 wrote: »

How much bodyweight exercise do you do currently eg. press ups, squats, body rows etc. ?

None. Running and pilates (and walking) is the extent of it atm

chuck101

Boooo.. (although running, pilates and walking are grand)..
Have you done much resistance training or bodyweight stuff in the past at all? much exposure to dumbells and the like?
maybe have a look around this site.. might be a help.
http://gubernatrix.co.uk/category/female-training/

Transform

girl hit the body weight exercises in a massive way - i have worked with lots and lots of female clients in your situtation and without exception the biggest difference/changes they make to their body come from body weight movements or exercises with little to no equipment.

Do all of what i explain below as a starting point and then get a kettlebell to throw into the mix - there will be more than enough to get you in great shape when combined with a good diet and to be honest an hour of pilates could be spent doing 20mins interval running and 10-20mins body weight / kettlebell exercises.

If you desire to get to where you want to be quicker then this is the way -

https://www.youtube.com/watch?v=4kPACReAiXE

Glowing

Thanks for the suggestions and the links. Yes, I 100% agree with the weight training - I got the best results by far when I was doing regular weights and regular plan updates. I'm just not sure I can face going back to a gym though, in particular coming up to the summer!

Dominic, I had a look at that kettlebell site - what weight would you suggest starting off with? Cheers

Transform

Glowing wrote: »

Thanks for the suggestions and the links. Yes, I 100% agree with the weight training - I got the best results by far when I was doing regular weights and regular plan updates. I'm just not sure I can face going back to a gym though, in particular coming up to the summer!

Dominic, I had a look at that kettlebell site - what weight would you suggest starting off with? Cheers

i would suggest a 10 or 12kg bell and then get to a kettlebell workshop or trainer that can help you go through the kettlebell essentials which can also be used for added resistance in some of the exercises i mention in the video