Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.
Moderators: melkor

Is it Okay to work out 7 Days Per Week?

Quote  |  Reply

I am thinking about upping my exercise frm 4 days per week to 7  days per week. I only work out for 30 minutes at a time (maybe 45) doing vigerous cardio. The eat meter says I should eat 1200 calories to get to my goal weight, and I just think that will be difficult to do on a daily basis, so I am thinking about working out every day and eating 1400. Does anyone else do this? Thanks!

9 Replies (last)

I go 7 days a week (6 if im being lazy) but Im doing weight training, If Im having a good week some of the days I go twice, I eat alot of cals and never keep good track but i eat more than enough. Alot of people say I over train, but I have never seen any negative results on me (but thats me). Some times it gets tiring but I fight threw it, what I did find out by trying that helps is if you can, change up the times that you go (ie first time in the am then the next day in the pm) that way you get more than 24 hours of non-stress time for recovery, good luck I hope this helps

Quote  |  Reply

I've been working out every day for a month now and enjoy both it and the results I see.  The thing is, you need to change up your cardio routines every day.  I rotate between the Elliptacal machines, running on the treadmill, and the cycles.  If you're weight training, it is imperitive that you do not work out the same muscle group within 48 hours (with the exception of abs and calves).

I think you should definitely add some weight training into the mix. You will lose fat, but once you reach your goal you will still have flab because you aren't toning with weights.

I workout 5-6 times a week and do cardio every day. What is important, I think, is to not do the same thing two days in a row. I would like to workout 7 days a week, but I find that the 7th workout sucks because my body is so tired and fights working hard. So, I really get more out of just 6 days.

My new schedule is seven days a week but two of the days are not work-outs per se, rather they are two-hour blocks of time to do fun active things - like biking, hiking, canoing, etc.  I figure this way it'll change things up a bit and if it's too much I will simply cut this out.  Anyway, I think the key is to keep things different if you are doing things every day, that way our muscles won't get over exhausted if they get some rest during the week.

ETA - I agree with the other posters, you should add strength training for better results.

Looks like the general agreement is that its ok as long as you mix it up and don't do the same thing twice and toss in some weight training ,

imtkain- i just got your name >.< but I also love seeing the results I get from going as often as I do, when i first started going to the gym (almost 2 months ago) I could bench like 160lbs about 10 reps.. now I and do 250lbs five times... Iv also blown that 10-15lbs of muscle gain a year a myth out of the water... When I 1st started I weighed in at about 150lbs or so, now I am just a few pounds of 170lbs thats alota gain considering im 5'6", well atleast i like to think so =],   another thing not to forget is that if your going to be doing some weight training make sure you boost your protein intake,  a good source are little "cheese wheels" , Babybel makes them. they are about a halfdollar in size and about four or five of them thick..  each piece contains 6grams of protein   good luck

System: You're also a male teenager in the very first part of your newbie gains, it's not uncommon that a teenager who follows the starting strength template and drinks his gallon of whole milk a day adds about 20-40lbs of muscular bodyweight in a year, depending on how scrawny he was to start with.

 Realize however, that under normal circumstances (i.e. not newbie gains) the biochemical limit for steroid-free muscular protein synthesis tops out at about 28.03g/day for a male athlete in his late teens/early twenties, or about 10 kilos a year.

 This is with perfect training, nutrition and recovery, and since we're human and not perfect the rule of thumb is that you can probably count on half that, unless you're yet another one of the genetic supermen that show up here with depressing frequency - Greenkev, Duke, Jasontarin and a couple others all have exceptional genetics that place them in the 0.02% percent of the population that lie outside the calculated biochemical average.

 With a million members on CC I suppose it's only natural that there's going to be a few people with 1-in-100.000 genetics showing up.

 Ahem. Anyway - it's possible for a very, very narrow subset of the population with extremely exceptional genetics to benefit from working out 7 days a week, but most people will overtrain and give themselves an overuse injury or fifteen trying to keep up with that schedule.

 If you are a genetic superior this of course doesn't apply to you, but normal human beings need at least one day out of every seven as rest days - you can get away with a Waterbury-style 10 days straight, 5 days rest schema if you're a teenager or in your early twenties, but not if you're a bit older than that.

 It also depends on workout intensity - a walk can be classified as "active recovery" rather than "workout" for example - but for the average trainee the workout schema that seems to give the best results in terms of progress and sustainability is a 3xweekly strength training and cardio program, with one day of active rest - and if you can get some flexibility training in there too it's good, but you can make that a part of your regular workouts rather than a separate program.

 Unless you take up yoga as your active recovery, that is - you'd want to not do Ashtanga if that's the case.

This is all really interesting. I'm curious as to why it's bad to do the same KIND of aerobic exercise day after day  (even if it's not EVERY day) - is it just because you want to keep challenging your body in different ways, or are there other detrimental effects to failing to mix up your aerobic routine? (I mostly do cross-training, followed by stretching and/or Pilates, and I think I'll be happy doing just that for a while)

I'm 53. 6' tall, 175 lbs. (I've lost 29 lbs since joining cc)

Here is my workout schedule:

3 days a week (Mon, Weds, Sat) - I do some kind of weight training. I'm usually doing a class at the Y. When I can't make the class, I work out on the machines. I just started this and have only been doing it a week so far.

6 days a week - I walk 3 miles in the morning.

3 days a week - I walk 3 miles in the evening, too.

I'm also taking occasional water aerobics classes or light cardio workouts. I mix these in during the days. I don't do more than 3 hours total exercise on any one day. And I always take Sunday off as a complete day of rest.

Am I over training? I try to pace myself and use a lot of variety. I even take occasional naps when I get tired. But I don't want to do too much.

~ Beth





 ~~ currently hoping to genetically morph into so superbeing~~Tongue out  

true i didnt think about the whole being young and what not, but I will continue the schedule I am on untill I see a negitive effect. 

Altho I would like to thank you Melkor, you always leave very good posts with reasoning behind them

9 Replies