When is a good time (for me) to exercise?
Might sound like a strange question... But with my current daily routine of school runs, work etc there is only a couple a slots that I could potentially exercise, but they are either right before a meal... or right after.I once did a run soon after a meal, and that didn't end well data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Possible exercise windows...
05:45-06:30AM - so this is before I have breakfast
20:30 onwards - by the time we've got home from work, picked kids up from after school clubs, bathed and done bedtime stories etc.We'd normally eat around 20:00.
Unfortunately, there is no gym close enough to where I live to use their facilities.So currently my options for exercise are (during the winter months) rowing in the garage using a Concept2 Rower, and in the lighter months Running (my preferred running route is not lit by street lighting).
I'm only looking to squeeze in 30 mins of cardio per day.
So what is better... before breakfast or after dinner?Ideally, how long should I avoid exercise after eating an evening meal? For me, I can barely string a sentence together before I've eaten, let alone train. Making it fit into those time slots wouldn't work for me, I'd try to cycle or run at lunchtimes if at all possible? Before my eldest started school in September I was able to fit in some exercise at lunch, this was due to me being able to get to work early enough to enable me to take a slightly extended lunch break to fit in gym/run/shower etc.
But now I'm doing the school run I'm not getting into work until later, and can't really fit it in without looking like I'm taking the pee at work data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7.I'm already having to cut my lunch break down to make up for getting into work later.
I've just seen your own thread... I can see why you wouldn't be able to train without food in your system data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7.
I haven't done any weight training since having my 2 children data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7, a poor excuse I know, but life just gets in the way.
Wife is looking/considering giving up work this year... which would free me up from the school run and also means I can get back to cycling to work (10 miles each way).... But I can't wait until then to do something... as I've let myself go too much for my liking I'd go with a nice long row at night then, save the high intensity stuff for the weekend. data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 I got myself an Xbox one with kinect sensor. I used to use this to do my cardio when I had the kids around. They could play with their toys etc and I would stick on Xbox Fitness and do an insanity workout, it's 45 minutes of hardcore cardio!
It's really easy to do and works around the kids, you don't need to lock yourself in the garage either
Extra benefit, is you can also play video games and use it as a media centre data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 I fit training in when I take kids to their clubs. So when they are doing their thing I will go for a run and time it so back in plenty of time to pick them up when finished. I also used to swim before breakfast and training lean can give some benefits. So the early morning option could be a good one Did a 5000m row this morning @ 06:00 to get me back into the swing of things.
I feel a lot more awake/alert now for it, although getting out of bed after hearing the rain took some will power.
I should have taken my phone or a radio as staring at a garage door for 20mins wasn't very appealing data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7. This.
For me and I hate early mornings, but this would be the best of a bad set of options as I like a relaxed evening on the sofa with the misses. As you say it will set you up for the day and make you more alert for work.
I can take or leave breakfast, so exercising before it wouldn't bother me.
I haven't used my Concept 2 for a while now, preferring the weights at the moment which I try and get in just after the lunch rush at my gym, but need to get back onto some rowing as I really enjoyed it and the progression. What time are you hitting 5K in?
I was following the Pete Plan beginner and peaked at 5k in 19:41 and kept that pace up to (i.e. under 2mins/500m) 8.5k. Trying to keep that pace up to 9k was where it started to really hurt and following an operation that required surgery through my abs I've never got back into it properly. Tried a few times, but hate having to drop back to 22 minsfor 5k. Couldn't agree more actually, as I did plan to do something last night, but by the time I had dinner and settled down in front of the telly with the Missus, I couldn't be arsed to move.
It was about 21 mins something... I think the average /500m pace was 2:10.Was on setting 8/10 though.
I was actually thinking whilst rowing if I could get to under 2:00/500m for the duration. Have a go at following the Pete Plan Beginner Training, it mixes up the exercises to keep it interesting and builds stamina and strength.
The damper settings on a rower are similar to bike gears, don't confuse damper setting with intensity level or resistance as they are not the same thing. Rowing on 8 for 5k is not "harder" than rowing it on 3 or 4.
At a damper setting of 1–4, the rower is meant to feel like a sleek racing shell, at the higher numbers the indoor feels like a slow row boat. Regardless of the setting, you will need to increase your effort to increase your intensity.
Making a sleek boat go fast requires you to apply your force more quickly. Making the slow boat go fast also requires more force, but the speed at which you apply the force will be slower over the course of the rowing stroke.
The best setting to use depends on the stroke rate you want to row at. Ideally you want to pull your next row at full power, timed to just catch the wheel as it's slowing. I have mine set around 4, but dust can build up over time inside the fans which you either need to clean out or adjust the setting to accommodate. data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7