Someone help me please....

E

erivera0165

0
I have trouble of knowing when to run and when not to run....My goal is to get tone...I'm not looking to bulk up, but dont wanna lose strenght and muscle either...and i dont know if im over training my legs....here is my current routine

sunday - off
monday - full body workout (squats, bench, chin ups, triceps, shoulder press)
tuesday - off
wednesday - full body workout (lunges, incline bench, bicep curls, etc.)
thursday - off
friday - full body workout (leg press, decline bench, other random exerises for upper body)
saturday - play hockey

and I know most of you will say run on your off days...but arent my legs trying to recover from lifting the day before and then the day after I'm going to lift again? or is running not a workout enough that it will interupt my recovery process...

I really appreciate any responses or if you'd like to post your workout on here
just know that i can only workout 3 days a week so thats why i do full body workouts.
 
You can generally do cardio every day, but even better than running every day would be to mix it up: run one day, then bike, then swim, then do the elliptical...you get the picture. This reduces the risk of an overuse injury. Even a brisk walk is great, especially at a steep incline on a treadmill--pretty good workout!
 
Running is more of an endurance building exercise and weightlifting is a strength/size building exercise. Volume and intensity often are more important than frequency in terms of recovery. You may need to reducce the volume or intensity of your weight workouts and vary the length of your runs to allow you to recover fully. For example instead of doing 5x5 heavy squats maybe do only 3 sets of heavy squats if you are going to run the day before or after. And maybe only do heavy quad dominanat movement once a week and do lighter (2x12) the other days of the week. Same with running; maybe run 20 minutes once a week and 40 minutes the other time a week or do HIIT one time a week instead of a long slow run, etc. You will just have to experiment with your body at your level of fitness to determine what you can recover from and what allows you to continue to make improverments. You may also need to sleep more or eat more, or change your macronutrient levels to suport the activity level and recovery needed. There are lots of variables to find what works best for you. I tend to do something like this: WCRWCWR (w=weights/c= cardio/r=rest) over the course of a week. Just depends on what else is going on in my life and how I feel.
 
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