Current Events > How long should a workout be?

(+) Yeah! (+)

Goal is to increase flexibility, strength, and cardio endurance. Plan on stretching first. Then doing upper body, lower, and back. Throw in some cardio before or after and maybe abs.


How long would that take if I were to include it all in one workout?
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Never stretch cold muscles.
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Were_Wyrm posted...

Never stretch cold muscles.

Stretch after then. Please answer the time question tho.
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You can do it in anywhere from 45 mins, to 2 hours.

It's not how much time you put into it, it's what you put into the time you're there.

UrethaFranklin posted...

You can do it in anywhere from 45 mins, to 2 hours.

It's not how much time you put into it, it's what you put into the time you're there.

My next question then would be what should my routine be if I were to include everything I listed.

Now I'm thinking cardio first, calisthenics after, then stretching.
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I like to ride my bike for an hour every morning, weather permitting. Then, sometimes if I'm up for it, I'll take another hour long ride in the evening. I also shoot for an hour or two when I play my electric drum kit.
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--kresnik-- posted...

I like to ride my bike for an hour every morning, weather permitting. Then, sometimes if I'm up for it, I'll take another hour long ride in the evening. I also shoot for an hour or two when I play my electric drum kit.

I want a bike soon so I can use that instead of my car to travel. Saves gas and doubles as exercise. But for now, I only have my running shoes.
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3khc posted...

Were_Wyrm posted...

Never stretch cold muscles.

Stretch after then. Please answer the time question tho.

Should do a light warm up, stretch and then get to the workout.
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LightHawKnight posted...

3khc posted...

Were_Wyrm posted...

Never stretch cold muscles.

Stretch after then. Please answer the time question tho.

Should do a light warm up, stretch and then get to the workout.

what's a light warm up? I'm noobing here and need it spelled out for me. But I'll stick to the routine. Trying to improve my health.
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Anything at all is better than nothing, but if you're striving for noticeable gains then you should try for at least 30 minutes of increased heart rate.
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Nomadic View posted...

Anything at all is better than nothing, but if you're striving for noticeable gains then you should try for at least 30 minutes of increased heart rate.

I never seem to get an increased heart rate while lifting unless I'm doing cross fit.
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3khc posted...

LightHawKnight posted...

3khc posted...

Were_Wyrm posted...

Never stretch cold muscles.

Stretch after then. Please answer the time question tho.

Should do a light warm up, stretch and then get to the workout.

what's a light warm up? I'm noobing here and need it spelled out for me. But I'll stick to the routine. Trying to improve my health.

Jumping jacks, slow jog, lunges, just light workout routine for a few minutes to get your muscles warmed up and ready to stretch better.
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LightHawKnight posted...

3khc posted...

LightHawKnight posted...

3khc posted...

Were_Wyrm posted...

Never stretch cold muscles.

Stretch after then. Please answer the time question tho.

Should do a light warm up, stretch and then get to the workout.

what's a light warm up? I'm noobing here and need it spelled out for me. But I'll stick to the routine. Trying to improve my health.

Jumping jacks, slow jog, lunges, just light workout routine for a few minutes to get your muscles warmed up and ready to stretch better.

I intend on running tho and also do lunges in my calisthenics. Feel like it's a lot of backtracking, but I'll look up other markups.

So warm up, stretch, lift, run.
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fenderbender321 posted...

Were_Wyrm posted...

Never stretch cold muscles.

Why did all my PE classes K-12 have their students stretch cold muscles? Or were the 10 jumping jacks we did before stretching enough to warm them up?

You have terrible schools? In my schools in the past, always did a 3 minute jog, 50 jumping jacks, 20 pushups, and 40 sit ups before stretching.
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Goal is to increase flexibility, strength, and cardio endurance. Plan on stretching first. Then doing upper body, lower, and back. Throw in some cardio before or after and maybe abs.


Here's a sample workout

warm up 10 mins treadmill/eliptical/stairmaster slower than a jog faster than walking.
Bench press 3x10
OHP 3x10
pulls ups 3 sets, each until failure
squat 5x5
some sit ups or something.

then do either agile 8, or limber 11 for a stretching routine. Probably take you a lil over an hour to do this all.

UrethaFranklin posted...

Goal is to increase flexibility, strength, and cardio endurance. Plan on stretching first. Then doing upper body, lower, and back. Throw in some cardio before or after and maybe abs.


Here's a sample workout

warm up 10 mins treadmill/eliptical/stairmaster slower than a jog faster than walking.
Bench press 3x10
OHP 3x10
pulls ups 3 sets, each until failure
squat 5x5
some sit ups or something.

then do either agile 8, or limber 11 for a stretching routine. Probably take you a lil over an hour to do this all.

Anyway, I have no gym, so here's how I'll tweak it:

- Jog to my local park. It's not that far, so maybe I'll do laps first. Probably use this to knock out cardio early.
- Push ups till fail
- Pull ups till fail
-Squats 5x5. May adjust to pistols.
- Crunches, planks, whatev

I'll Google those stretching routines. What do you think?
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3khc posted...

Nomadic View posted...

Anything at all is better than nothing, but if you're striving for noticeable gains then you should try for at least 30 minutes of increased heart rate.

I never seem to get an increased heart rate while lifting unless I'm doing cross fit.

You probably need to lift harder
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EnragedSlith posted...

3khc posted...

Nomadic View posted...

Anything at all is better than nothing, but if you're striving for noticeable gains then you should try for at least 30 minutes of increased heart rate.

I never seem to get an increased heart rate while lifting unless I'm doing cross fit.

You probably need to lift harder

Meaning what? Faster? Heavier?
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3khc posted...

UrethaFranklin posted...

Goal is to increase flexibility, strength, and cardio endurance. Plan on stretching first. Then doing upper body, lower, and back. Throw in some cardio before or after and maybe abs.


Here's a sample workout

warm up 10 mins treadmill/eliptical/stairmaster slower than a jog faster than walking.
Bench press 3x10
OHP 3x10
pulls ups 3 sets, each until failure
squat 5x5
some sit ups or something.

then do either agile 8, or limber 11 for a stretching routine. Probably take you a lil over an hour to do this all.

Anyway, I have no gym, so here's how I'll tweak it:

- Jog to my local park. It's not that far, so maybe I'll do laps first. Probably use this to knock out cardio early.
- Push ups till fail
- Pull ups till fail
-Squats 5x5. May adjust to pistols.
- Crunches, planks, whatev

I'll Google those stretching routines. What do you think?

Sure, but i'd get to a gym. You'll lose motivation without one, and unless every day is perfect you're not gonna jog to the local park.

3khc posted...

EnragedSlith posted...

3khc posted...

Nomadic View posted...

Anything at all is better than nothing, but if you're striving for noticeable gains then you should try for at least 30 minutes of increased heart rate.

I never seem to get an increased heart rate while lifting unless I'm doing cross fit.

You probably need to lift harder

Meaning what? Faster? Heavier?

You should be straining while maintaining proper form
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you wanna lift at the point that it's out of your comfort zone but not taking every fiber of your being to move the weight. I definitely feel my heartrate rising when I'm lifting. When I'm done with my workout I'm typically almost out of breath.
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Found this:

https://www.bodybuilding.com/fun/wotw2.htm

•Push ups, 3 sets, max reps
•Chin-ups, 3 sets, max reps
•Single Leg Squats, 3 sets, 3 max reps
•Bench Dips, 2 sets, max reps
•Ham-Glute Raises, 3 sets, max reps
•Calf Raises, 3 sets, max reps
•Upside-down Shoulder Press, 3 sets, max reps
•Crunches, 5 sets, 25 reps
•Neck, 3 sets, max reps

Going to stick with this until I reach high rep range or get to a gym. Whichever comes first.
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short and intense, the body doesnt like long workout sessions.
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60 to 90 minutes a day is great. I usually do 60 a few times a week and about 30-40 the rest
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Every other day is good for beginner right? But run everyday.
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3khc posted...

Every other day is good for beginner right? But run everyday.

yeah thats fine to start off. you should get about 60 mins per day of some activity, so running is fine if thats what you like to do.
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I hate running, but I'm trying to raise endurance. Kids run circles around me nowadays.
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I'm no expert by any means, matter of fact I'm relatively new myself, but I did read a bunch of stuff on the internet. Some of this may not be 100% accurate (I did just use google after all) but I figured I'd share.

1. Time depends on what you do and how you split your workout. Full body work outs are obviously going to take longer than a split workout (ex: Chest and Biceps day vs. upper body and lower body days). Working out shouldn't be a complete time sink, for most people an hour is plenty of time to get in what you need to.

2. I've read that if you're trying to get stronger/bigger, then cardio is something you may want to put off until a little later. If you're looking to drop some lbs, then you may want to consider diet/cardio first then after you've lost the weight building yourself up with muscle.

Also if you don't mind me asking, why can't you get to a gym? I tried the at home workout for a while and found myself skipping days and not really taking it serious, but once I got to a gym it became a habit and thus part of my day.
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I read that 1 hour at a time is best because then you start dumping cortisol and it makes it counterproductive.
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Workout time is all dependent on the user. I stretch, mobilize ,warm up, cool down, etc. Everyday and my workouts are about 1.5hours to 2 hours. Leg days definitely run about 2 hours
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justaguy3492 posted...

I'm no expert by any means, matter of fact I'm relatively new myself, but I did read a bunch of stuff on the internet. Some of this may not be 100% accurate (I did just use google after all) but I figured I'd share.

1. Time depends on what you do and how you split your workout. Full body work outs are obviously going to take longer than a split workout (ex: Chest and Biceps day vs. upper body and lower body days). Working out shouldn't be a complete time sink, for most people an hour is plenty of time to get in what you need to.

2. I've read that if you're trying to get stronger/bigger, then cardio is something you may want to put off until a little later. If you're looking to drop some lbs, then you may want to consider diet/cardio first then after you've lost the weight building yourself up with muscle.

Also if you don't mind me asking, why can't you get to a gym? I tried the at home workout for a while and found myself skipping days and not really taking it serious, but once I got to a gym it became a habit and thus part of my day.

Want to lose some weight, but end goal is swole af. I suppose I will focus on diet and cardio more. Kinda the reason I'm okay with calisthenics at the moment. I know I'm not going to get crazy gains with this, but at least my muscles will work.

I can't afford the gym right now. I'm paycheck to paycheck and it's stressing me out. I've been advised to exercise more to lift my depression. Hence, this topic.
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NightMarishPie posted...

Workout time is all dependent on the user. I stretch, mobilize ,warm up, cool down, etc. Everyday and my workouts are about 1.5hours to 2 hours. Leg days definitely run about 2 hours

Getting mixed messages about when to stretch. Some say before working out, others say after. But I'm really just worried about an actual stretching routine. How do I effectively stretch all my muscles?
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orcus_snake posted...

I read that 1 hour at a time is best because then you start dumping cortisol and it makes it counterproductive.

I'm aiming for at least 45 min of increased heart rate.
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3khc posted...

I hate running, but I'm trying to raise endurance. Kids run circles around me nowadays.

you want endurance? start sprinting. unless your goal is to be a marathon runner then forget about endurance exercises
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Awesome posted...

3khc posted...

I hate running, but I'm trying to raise endurance. Kids run circles around me nowadays.

you want endurance? start sprinting. unless your goal is to be a marathon runner then forget about endurance exercises

My goal is to finish a full game of basketball without dying.
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if you want to look cut then focus on diet more than anything. I know guys that barely workout but keep a strict diet and they look ripped as fuck and everyone always asksthem "whats your workout secrets" and he goes "i dont, i just watch what i eat".
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E32005 posted...

if you want to look cut then focus on diet more than anything. I know guys that barely workout but keep a strict diet and they look ripped as fuck and everyone always asksthem "whats your workout secrets" and he goes "i dont, i just watch what i eat".

Tips on diet?
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3khc posted...

E32005 posted...

if you want to look cut then focus on diet more than anything. I know guys that barely workout but keep a strict diet and they look ripped as fuck and everyone always asksthem "whats your workout secrets" and he goes "i dont, i just watch what i eat".

Tips on diet?

if you're carb heavy like most americans cutting that out helps, or at least modify it.
also cut out beer, soda, juice, any sugary drinks.

I'm big on 12 hour cycle. so if you get up at 8 andeat breakfast dont eat anything past 8 pm.

go to that bodybuilding forum, they have tons of good advice on starting diet regiments.
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All I drink is water so I'm good there.

As for carbs, I eat a good chunk of rice, so I can cut that out.
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3khc posted...

NightMarishPie posted...

Workout time is all dependent on the user. I stretch, mobilize ,warm up, cool down, etc. Everyday and my workouts are about 1.5hours to 2 hours. Leg days definitely run about 2 hours

Getting mixed messages about when to stretch. Some say before working out, others say after. But I'm really just worried about an actual stretching routine. How do I effectively stretch all my muscles?

I think there is some sort of diminished power output if you static stretch before working out, but I static stretch and dynamic stretch before and after working out. I'd rather have my body be correct and firing on the right cylinders rather than pushing a few more lbs. As far as stretches go, just look up routines online. I'd recommend looking up strength camp or overtimeathletes on YouTube cause they have great stretching routines
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NightMarishPie posted...

3khc posted...

NightMarishPie posted...

Workout time is all dependent on the user. I stretch, mobilize ,warm up, cool down, etc. Everyday and my workouts are about 1.5hours to 2 hours. Leg days definitely run about 2 hours

Getting mixed messages about when to stretch. Some say before working out, others say after. But I'm really just worried about an actual stretching routine. How do I effectively stretch all my muscles?

I think there is some sort of diminished power output if you static stretch before working out, but I static stretch and dynamic stretch before and after working out. I'd rather have my body be correct and firing on the right cylinders rather than pushing a few more lbs. As far as stretches go, just look up routines online. I'd recommend looking up strength camp or overtimeathletes on YouTube cause they have great stretching routines

Thanks for the advice.

Just finished my calisthenics. Trying to decide if it's too hot to run right now.
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3khc posted...

Awesome posted...

3khc posted...

I hate running, but I'm trying to raise endurance. Kids run circles around me nowadays.

you want endurance? start sprinting. unless your goal is to be a marathon runner then forget about endurance exercises

My goal is to finish a full game of basketball without dying.

then train your body for that specific activity, meaning keep on playing basketball and eat well and youll be on your way, try sprinting once in a while also.
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Awesome posted...

3khc posted...

Awesome posted...

3khc posted...

I hate running, but I'm trying to raise endurance. Kids run circles around me nowadays.

you want endurance? start sprinting. unless your goal is to be a marathon runner then forget about endurance exercises

My goal is to finish a full game of basketball without dying.

then train your body for that specific activity, meaning keep on playing basketball and eat well and youll be on your way, try sprinting once in a while also.

Ok
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I am having trouble doing back exercises without a bar. Any ideas?
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