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Long Duration or Short duration workout..Which is best?

Discussion in 'Self Improvement' started by Zillion, Feb 28, 2019.

  1. Zillion

    Zillion Fapstronaut

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    Well, I don`t prefer spending hours of time and energy every day at the gym. hence I could improve myself in studies and career (Yes I`m studious).

    Though I would like to maintain my BMI, also I don`t want to look flabby.

    so, I`ve taken workout very seriously this time!. So, tell me can I do short durational interval workouts

    like running faster for 10 mins then take some rest, doing 30 reps of pushups and squats for 3 sets with 5 mins interval between each.

    is that good for a beginner?.. also I`m 70KG 5ft, 6inches male.. so am I overweight?
     
  2. bobross

    bobross Fapstronaut

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    If you're out of breath, or you're in pain the day after, your work out is too much. Past that, more is better ;)
     
    Euclidean Geometry and bondong96 like this.
  3. bondong96

    bondong96 Fapstronaut

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    I life heavy and do low reps with a lot of sets so it takes quite a bit out of me. Doing anymore than 4 exercises and I feel too fatigued to life at full potential. Pushups and squats with a run shouldn't wear you out neurally as much so I think your workout should be fine as long as you aren't feeling sick and getting hurt.
     
  4. Been working out for 5+ years. And I have learned that nothing is set in stone. What works today won't work tomorrow and utilizing all kind of training styles over various training blocks is the only way to keep making consistent progress and avoid burnouts.

    So what can you take away from the aforesaid thing?

    Do what you feel is giving your results and stick to it for a few training cycles (6-12 weeks) and then change things up a little bit. (Like if you have been doing short high intensity workouts for last 8 weeks, then you start doing low intensity and longer duration workouts for 4 weeks and then go back to your previous methods or try something different, that still focuses on your basic main goal.)
     
  5. Consistent change seems to be the key to constant growth, according to this gentleman. Nice advice
     
  6. Make sure you do something that you enjoy my man.
     
  7. Milestones69

    Milestones69 Fapstronaut

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    I recently restarted working out. I chose interval training, forty-five seconds of reps, and thirty seconds of rest time 9 times 4. I am currently up to nine exercises at four rounds (9 stations) each or thirty-six total. I normally consume one quart and a half of water during my workout. I utilize a “Gym Boss” clip-on small device that beeps and vibrates every 45 & 30 seconds, and it incorporates a countdown timer for my reps. I also have entered the 3rd week of intermittent fasting. My feeding window is between 2-6 pm. The theory is, working out in a fasting state my body will use the visceral fat (love handles) stores for fuel. My first meal is a protein shake. One hour later, a balanced full meal(non-processed). I drink tea & water throughout the day. I don’t own a car; I cycle everywhere with success. Context, I moved to the South about 5 years ago and gained a lot of weight. I have since ceased red meat, and I am currently phasing out chicken and fish. I am a senior citizen, and my workouts are intense, recorded on my VivoSmart watch. The theory is with interval training, your heart never returns to a rested state. So, it's cardio strength training. I have barely enough time to gulp water as I transition through the nine stations. I alternate every other day between upper body (biceps, tri, pecs, delts, traps, etc.) and lower (hams, quads, glutes, abs, etc.) I also have a cheap home Walmart gym. Lighter weights higher reps, 45 seconds is challenging especially when I enter the 3rd round, Each round consists of 9 stations time 4 or 36 reps(as many reps in 45 seconds). I have lost 8 pounds in 2 ½ weeks.
     
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  8. Rev2.0

    Rev2.0 Fapstronaut

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    Well I'm older than a lot of guys on here (mid 50s) so I have to make some allowance for my age. What that means for me is 3-4 workouts a week, of which one is a sprint interval session when weather allows. My weight sessions average 45-50 minutes, never longer than an hour. I take my sets to near failure i.e. 1 good rep left in the tank, and I keep a pretty good pace, resting 90-120 seconds between sets in an exercise and 2-3 minutes between exercises. In each of my 3 workouts I'm lifting relatively heavy and including one demanding full body exercise (bench, squats, or deadlifts) and other accessory lifts. My splits are upper body, lower body, and core. I've found if I try to go longer in a workout and/or do more than 3-4 workouts a week, my body pushes back pretty hard. Off days are for stretching, ab work and occasionally a couple sets of bicep and tricep exercises at moderate weights.

    This may sound like a pretty moderate regimen but again, I'm getting up there in age and this is what's working for me after about 3 years of experimentation. If you're lucky enough to still be in your 20s or 30s you should be able go much harder. For what it's worth I'm 6 feet / 185 lbs (1.83m / 84kg) and 14-15% bodyfat wearing 32 waist pants.
     
    Last edited: Dec 23, 2021
    Euclidean Geometry likes this.
  9. I think you should really evaluate your goals. If it is to stay healthy and be active, then it seems you have a great routine to fall on; hell most of you here got a pretty good one going. But i'm quiet younger than most of those in this thread, and been lifting weights for nearly four to five years, and have tried almost everything. Changing diet, fasting, cardio like a mad man. I've done almost all of it.
    I'll start off with cardio. If you don't like wasting so much time at the gym, then you should consider finding an activity that you do enjoy that uses cardiovascular indulgence in say activity. this not only burns fat, but also keeps your mind occupied on an activity. It can be anything from riding a bike, to skateboarding; which I have done both, and each activity brings with it newer muscles which you probably didn't even know you had till they hurt :D, but that is a good thing. For example, I use to mountain bike a lot, climb the trails, then riding down was a huge adrenaline rush, as well as a healthy dump of dopamine which was fun because I was not running on a machine going no where for twenty to thirty minutes feeling exhausted.
    Don't get me wrong some people like that, but I got so bored after three week of it, and decided to play soccer, ride a bike, skateboard (which is incredibly difficult, and works your core like no other.)

    As for lifting I use to go in there when I was younger and spend a ton time just curling, or lifting dumbbells over my head for the shoulders, and yeah I'd see some improvement, but again it gets pretty mundane after a while. So I got a personal trainer, who lifts, and goes to body building competitions/ strength competitions. He showed me how to properly dead lift, squats (compound workouts), form, reps, lighter weights; which in my personal opinion if you're doing correct form you don't need crazy weights to feel the stretch in your muscle, as well as the potential growth of that muscle that next day. to summarize, cutting all the useless extra crap, like curling till you can't even lift your arm, and focusing on compound workouts including your core (which if you feel it or not; when squatting, dead lifts, etc.) are involved are way more beneficial to getting a great workout than the latter.
     
    Last edited by a moderator: Dec 23, 2021
  10. Milestones69

    Milestones69 Fapstronaut

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  11. Milestones69

    Milestones69 Fapstronaut

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    I agree, under an hour is best. Mine last about 45min. I incorporate core in my workout. For example, I sit on the stability ball for my barbell military press; and supine for the dumbbell press. I am finally mastering the ab wheel technique or posture. I alternate up/low for 4 days on, and one day off. I am new at this, after 12 days I will change the exercises or variations. My cheap($60) Garmin VivoSmart records mod & intensity minutes based on heart rate. As far as I can tell, so far, I am getting my dopamine hit in a healthy way. Also, I am reading about "Dopamine Fast." This is where you limit electronic stimulation (triggers), screens, keyboards, and devices including TV. And reconnect with books( remember those?), nature hikes, volunteering, etc. I am near 70 and so far no major physical impediments. In fact, I have discovered exercise (strength & cycling) arrests my arthritis. If I miss three consecutive days, I feel lumbar pain along with mild depression. Granted, it could be a placebo, but nevertheless, I will take it! Lastly, my son is a single dad & cyclist. In one year, we both plan to do a substantial bike tour(1K miles) with everything we will need to be attached to the touring bike. Rev, your post is inspirational! Who knows, away from "P' summer employment in Denali or Yellowstone or teaching English in China, the sky' the limit!
     
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  12. Wow, that is incredible. 70 years old, I can't even fathom what it's like to live with so much experience. it must be humbling to feel proud in yourself for the goals you set out and achieved and still are.
    I'm only 20 years old now, but when I'm 70 I hope I can replicate your work ethic. Glad to hear you're well, and that you are planning on that 1 mile ride. It's gonna be good. the sky is the limit for sure, especially once you start taking those steps toward it.
     
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  13. Milestones69

    Milestones69 Fapstronaut

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    I thank you for the underserving praise, but actually, it's pragmatism. I am a child of the California 60’s Viet Nam, politically astute generation. We were the first (I think?) in mass to reject and question the values and priorities of the previous generation. I questioned the omnipotent deity. I was a middle-class black kid from Los Angeles who hung out on Sunset Boulevard. Went to concerts, Jimi Hendrix (Denver pop festival July 1969) CCR, Frank Zappa, 3-Dog Night, etc., and wound up living in a hippie commune near Taos N.M. called Resurrection City. I was exposed to Kerouac, Allan Watts, John Coltrane, Carlos Castaneda, Gibran, Miles Davis, Marxism, and class struggle. My point in sharing context is those events shaped my life. I lived in the U.K. before repatriating 8 years ago, I was part of the vegan and cycling community in Yorkshire (petrol $10.00 gal sold in liters). I ate meat first the first time in 15 years when I moved to Arkansas. I believe my cycling lifestyle (SPD pedals carbon fiber and aluminum frame, serious!) protected me from normal aging calamities. All that to say this, I have a choice, sedentary screen watching( I don’t own a TV, only a library) eat processed food and suffer the health consequences; or, adopt a lifestyle that consumes whole foods, spirituality (Yoga, acupuncture, meditation, academics, etc.) and extend my quality of life. You have to rethink what is possible beyond society & culture’s age limitations. This may sound strange, but sometimes I say to myself damn, I’m old while going on a 20-mile ride. Another thing, exercise manages my mental health. And nobody beats father time, but you can delay it! Forgive me, I’m a bit verbose
     
  14. You're just the person I would love to chat with in person. I may be young, and still how lots to learn but like you I don't watch television, nor spend most of my time playing video games. I guess I am considered the odd one out because I value books and knowledge more than electronic entertainment like so many of my fellow youngsters. I think people who have lived through struggle are more interesting than people who think they have figured it out. As in the only way to fully understand the unknown is by living through it. It would be interesting to live through your life. I personally spent a lot of time talking to older people, such as my grandfather who escaped the Russians before WW2, when Stalin was sending millions to the Gulag, and it was actually the Nazi's who sent them from Ukraine on trains towards western Europe, where his family (mostly Aunt, and Uncle; because he never saw his parents again after one night where Russian soldiers took the men, and some of the woman from his village.) eventually moved to Canada. I tell you this story of my grandfather, because his life experience and the way he views current event's, past, or future vastly different then someone like me who has lived a relatively comfortable life such as myself. To often do people my age forget that, and we get stuck in this loop of thinking that we are alone in our lives, but its the opposite that is so apparent.

    Damn, one of my dreams would to be attend a Jimi Hendrix performance, I'm incredibly jealous. Did you ever attend a B.B. King concert? My neighbour is an African American who is also 70 years old, and has lived a interesting life. Some time when I go over there he put on some Santana records on and we chill listening to some awesome music. And If I am lucky enough that day, he'll tell me the time he went and watched Muhammad Ali fight live; then show me the picture of him and Ali. Or the time he went to a BB king concert; because they were good friend back in the day. And again, with proof. Which blew my mind, all these amazing experience are just so fascinating, and I hope that one day my life lives up to the epic moments that others have lived.
    One thing is for sure that I agreed with what you said is that what is possible beyond society and cultures age limitations are attainable. I never saw myself going to University before and thought I'd just work in construction my whole life because I felt like I just wasn't smart enough for it... Yeah, I don't have the highest grades from grade school or whatever. But if I keep working I can take on anything that I put my mind towards.
     
  15. Milestones69

    Milestones69 Fapstronaut

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    I dropped out of high school in 1967; context, # 1 songs, “Light my Fire (Doors)” “Whiter Shade of Pale (Procol Harem)” No internet cell phones, etc. I entered college for the first time in my 60’s having missed the compulsory years' basics (English Lit, Algebra, etc.) So, I hit the ground running to catch up, virtually living in libraries. I now have one year left to complete my Master's. Although, our anomaly is universal, in America there is always a racial element parked in our living rooms, whether we acknowledge that fact or not. How do I know this? We can delve into the deepest annuls and discuss sex, but not its connection to race, am I right? I say this based on the tenets of the founding fathers who determined voting eligibility. This privilege is revealing, only white male landowners, not poor whites, women, or nonwhites. What does this have to with porn, you ask. The indoctrination on what’s attractive or better yet, what is not, is filtered through euro-lenses. For example, People magazine’s “The sexiest Man/Woman Alive Awards, and flesh-colored band-aids, are what color? My analogy is not the sum-total shaping this narrative, nonetheless, but a heavy contributor to self-love and hate. Visual images uploaded into our cognitive computers dictate certain behaviors, both consciously, and subconsciously. Why are you attracted or stimulated to this, but not that (rhetorical)? With a high degree of certainty, I hypothesize its images and their manufactured superimposed values. For me, I must visit my core basic untainted beliefs about self and ascertain what are my submerged keepsake treasures in need of excavating, and what current ones in use, requires replacing. No one said it will be easy, one’s ability to be brutally honest with self, intent, and agendas is the pickax and shovel! I don’t have any answers, but I guarantee if you do nothing your status will remain the same.
     
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  16. Thanks for the wise advice. I've been figuring that out lately...
     

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