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Good work out schedules?

AirAggie92

AirAggie92

New Member
Being totally new to the world of working out, I was just wondering how often you guys work out, for how long, and what exercises you do besides those scored on the PRT (if any?).
 
AirAggie92 said:
Being totally new to the world of working out, I was just wondering how often you guys work out, for how long, and what exercises you do besides those scored on the PRT (if any?).
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When to schedule a workout? Whichever time of day that you will carry your ass to do it. There are many many workout programs out there (in fact, I think the Navy has one for getting ready for the PRT) that you can find on the internet. Google is definitely your friend...

Note: You will hear a lot of people talk about Crossfit, but be warned: many of those exercises aren't beginner level stuff.
 
Swanee said:
Note: You will hear a lot of people talk about Crossfit, but be warned: many of those exercises aren't beginner level stuff.
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Correct. Best way to get into Crossfit is to find an affiliate gym in your area and take either the on-ramp class or some personal training beginner sessions. After that you can join classes and scale workouts down until you get better with the exercises. I'm hooked on Crossfit and can't go back to a regular weight room.

The way NOT to go is to look the shit up on the Crossfit mainsite and say "Yeah, I think I can do that."
 
Swanee said:
When to schedule a workout? Whichever time of day that you will carry your ass to do it. There are many many workout programs out there (in fact, I think the Navy has one for getting ready for the PRT) that you can find on the internet. Google is definitely your friend...

Note: You will hear a lot of people talk about Crossfit, but be warned: many of those exercises aren't beginner level stuff.
Click to expand...

This website, http://www.navy-prt.com/ has regiments for preparing for the Navy PRT. Should help you score at least a Good Medium if I'm correct.
 
It all depends on what your goals are. If you are trying to lose weight, a good mix of weights and cardio is for you. The weights will add muscle to bring up your base metabolism, and the cardio will torch max calories in min time (provided you are actually breaking a sweat, not dozing off on the recumbent bike). If you are trying to bulk up, heavy weights and minimal cardio are a better route to go. If you're trying to get in shape for the PRT (and actually get a good score, not pass by the skin of your teeth), then full-body calisthenics are good, with pushups and situps (obviously) and running (include speed workouts, since you can only train your body to run more quickly by...running quickly). Since you asked, my workout plan changes frequently (keeps it interesting), but in general includes 3-5 days of weights and cardio in the gym (anywhere from 20-60 minutes of lifting and 30-60 minutes of cardio - as one increases the other one decreases accordingly), and 1-2 days of running per week. If I notice my muscles are starting to feel really tight I'll throw in some yoga to stay limber.

I started learning about fitness by reading a bunch, which is always a good way to learn about something new! Google CAN be your friend, but there are plenty of crackpots out there too. Some good magazines to try if you want to focus your efforts in the gym are Muscle & Fitness (I prefer M&F Hers, for obvious reasons), Oxygen (also a good one for chicks), Men's Fitness, and others along those lines. If you foresee yourself being more of an outdoor cardio king / queen, then look at Runner's World. They have a "getting started with running" article nearly every month.

Hope that helps. If you want to know more, ask.
 
Figure out what motivates you and tailor your workouts to keep the motivation level up. During the work week, my wife drives out to Coronado and meets me at the beach in her skimpy shorts and we run 4 miles. I get to work out, see her during the day, and my 11 hour days don't seem so long. Also, I recognize that everything I bought (under armor shirts, saucony sneakers, oakley sunglasses) are just placebos that don't give me a huge performance advantage, but they make me FEEL better about running and since it's a 90% mental battle anyway, I might as well get the gear that works for me.
 
Look up "starting strength". Basically what it says is that as far as lifting goes, focus on the big 4: Squats, Deadlifts, Bench press, Shoulder Press. Add more and get fancier as you go.

Crossfit is great and I love it, but some of the affiliates are outrageously expensive.

My workout tonight: 5k Run
My workout tomorrow: Warmup with Pushup/Pullup pyramid, do some basic lifting (30-45 mins), then go to the track and do this crossfit-esque workout: 800m, 40 pushups, 20 Burpees at max effort (4 rounds). Should be a fun one...

The best advice I can give you is to do things with INTENSITY, don't live in the weight room, and don't forget about those bodyweight exercises like pullups, pushups, burpees, etc...
 
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