Am 44 years old. Want to improve my endurance and stamina. Was doing regular weight training and cardio till a year back. Last one year did mostly yoga. Now i wish to start weight training and cardio again to improve stamina and endurance. Also dont wish to loose benefits of yoga. Hence looking for a workout plan combining these three during every week. I can spend an hour every day.
There are lots of ways to combine these. You could alternate days. If you went weights, cardio, yoga, weights, cardio, yoga then you could take day 7 off or just keep going weights, cardio, yoga without a day off.
One thing that I like to do is yoga, or some other form of deep, relaxing, stretch, after a workout. So, if you schedule your weight lifting so there’s not a lot of rest between sets, you could have 15-20 minutes left over at the end to do some yoga. This way, you can take advantage of your already-warm muscles.
With that kind of time set aside for exercise, your possibilities of combining everything are practically endless. I like the suggestions Nancy gave you. Personally, I like combining cardio with strength training – whether done separately or intermittently. That should free your training schedule up even more. Just be sure to take at least one day off. Good luck with your training Manoj!
Like Paul, I’m also a big fan of combining your cardio and weights in a session (make sure you are lifting heavy enough). You can get the benefit of both a few days a week and then also have time for your yoga.
There are so many options for you, and ultimately you’ll find
what works for you.
As suggested by all of the responses, there are a lot of options with regard to how you combine your workouts. Both Nancy’s and Paul’s suggestion can be effective. Christine’s reference to “heavy enough” resistance for strength training is important. The exercises you select should ideally take the target muscle(s) to temporary failure by about 12 rep max. Also I suggest that you perform the strength and flexibility exercises following your cardio workout, as Nancy suggests, when muscles and connective tissues are warmed. I definitely agree that you schedule at least one day/week for rest, recovery and repacking of glycogen into the skeletal muscles.
Whether you perform your strength and hypertrophy exercises on the same day, or on alternate days, be sure to do a warm-up set prior to RM sets to increase the temperature in the milieu of the target muscle(s).
Thanks a lot for these suggestions…
I liked the idea of doing yoga as a relaxing exercise…based on your inputs my daily plan is as follows:
Warm up (5 min), Strength (20 min – One muscle per day – e.g biceps or triceps or chest etc), Cardio (15 min), Yoga as a relaxing exercise (20 min)
I will be taking rest on Sundays…
Please suggest which yoga exercises to be done every day…