are there days where you only train certain parts of your body / only do certain exercises because you simply don’t have the time for a full workout?

my ideal workout means stair climbing, running-walking and stretching. It can well last 2 hours.

Some days I don’t have enough time to do all that. Would it be better to do less of each kind of exercising or just to fixate on one kind?

  • Kalcifer@sh.itjust.works
    1·
    2 days ago

    Would it be better to do less of each kind of exercising or just to fixate on one kind?

    Hm, I think it’s important to assess what your exercise goals are, and to analyze your full workout routine to prevent this being an XY problem. Addressing the latter, given the following:

    my ideal workout means stair climbing, running-walking and stretching. It can well last 2 hours.

    If you are saying that that is your full workout routine, I would say that, imo, I don’t see any problem with splitting those up: Stair climbing and running are both cardio [3], assuming that you do them both to a high enough intensity [2]; they just focus different muscle groups [1] — depending on your goals, this could help you decide on which on to keep as a focus. As for stretching, a recommended minimum is 2-3 times per week [4]. Depending on your total stretching routine, you could potentially cut out some stretches if they have considerable overlap with other stretches.

    References
    1. Title: “StairMaster Vs Running: What’s the Best Cardio Exercise For Your Fitness Goals?”. Author: “Stephen Sheehan”. Garage Gym Reviews. Published: 2024-06-20. Accessed: 2024-12-03T00:59Z. https://www.garagegymreviews.com/stairmaster-vs-running.
      • §“Important Differences Between the StairMaster and Running”. §“Muscle Engagement”.

        While both [running and the StairMaster] target the lower body, the StairMaster provides more focused strength training for the glutes and quads. On the other hand, running offers a more balanced full-body workout, engaging your core muscles and upper body.

    2. Title: “Target Heart Rates Chart”. American Heart Association. Accessed: 2024-12-03T01:04Z. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates.
      • §“Know Your Numbers: Maximum and Target Heart Rate by Age”. ¶2.

        […] Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate. During vigorous physical activity, it’s about 70-85% of maximum.

    3. Title: “What Counts as Cardio and Why is it So Important for Your Heart Health?”. BestMed. Accessed: 2024-12-03T01:06Z. https://www.bestmedclinics.com/health-blog/what-counts-as-cardio-why-its-important-for-your-heart-health/.
      • §“What is Cardio?”. ¶2:

        Simply put, aerobic exercise, or cardio, is anything that elevates your heart rate. More specifically, it is any rhythmic activity that increases your heart rate into your target heart rate zone […].

    4. Title: “Stretching: Focus on flexibility”. Author: “Mayo Clinic Staff”. Mayo Clinic. Published: 2023-11-18. Accessed: 2024-12-03T01:13Z. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
      • §“Stretching essentials”. ¶2.

        […] Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.