Exercise in a "lump" vs. spread out?

[Ticky]

I'm trying to figure out how exercising sort of all-at-once compares to a more spread out regime. If I go backpacking, as I am want to do, and hike for, say, 8 hours (with a pack, up and down hills) for 2 weekend days, and then don't exercise for during the week, how does this compare with exercising, say, an hour a day every day? Or, more importantly, what's the best way to mix it up? I enjoy backpacking more, but if I really need to exercise everyday to get the health benefits thereof, then so be it. I don't really have time to do both. So what does Dr. Atot think?

 

[alkemyst]

both are good, but you will get more benefit from more than one workout a week.

About 3 times a week is ideal IMHO. Keeps up your metabolism and lets you progress more.

Depends on the goals though. I train to get strong and put some size on.

 

[BlackTigers]

If you don't feel like exercising, you probably need a new hobby. 😛

Try to spread it out.

 

[Whisper]

Isn't the recommendation something like 20 minutes/day of increased heart rate for optimal heart health?

I'd imagine that exercise is much like anything else--spaced, consistent activity usually nets better long-term gains than spurts. Personally, I'd aim for an hour or so a day.

 

[brikis98]

What are your goals? That is, what are you trying to achieve with your exercise? Lose fat? Build muscle? Improve fitness for some sport/activity?

 

[skace]

Monday, Tuesday, Wednesday, Thursday: Run @ 6AM, Lift @ 6PM
Friday: Recover from hangover, Lift @ 6PM
Saturday: Hike 4-5 hours
Sunday: Run @ 10AM, Lift @ 6PM

That's what I'm doing. Last weekend was the first time I got to add hiking to this regime, there was something like 2-3 feet of snow on the trail in places and it was pretty badass. Even knowing that, I don't think the hike alone would have any benefit.

I think hiking/backpacking adds a good overall "endurance day" in addition to a regular workout.

 

[SociallyChallenged]

Isn't the recommendation something like 20 minutes/day of increased heart rate for optimal heart health?

I'd imagine that exercise is much like anything else--spaced, consistent activity usually nets better long-term gains than spurts. Personally, I'd aim for an hour or so a day.

I think the American Heart Association is 30min of moderate intensity exercise 5 days a week or 20 min of vigorous intensity exercise 3 days a week. There are other entities who suggest 30min of exercise nearly every day. Keep in mind that they deem walking at 3mph as moderate intensity exercise.

Exercising in one lump probably isn't going to give you the health benefits of training throughout the week. If you train throughout the week, you activate pathways that stimulate physiological changes. If you only train once or twice a week, your body doesn't have that constant reinforcement to adapt. You should exercise 3-5 days a week. You've already got two down. I imagine some lifting would help with the difficult grades that come with hiking.