How intense do you consider this plan? page

[CiKi90]

I have no idea if my weekly training is considered very intense, normal, or wimpy in comparison to others. I am not exactly trying to compare myself to others, but whenever I try to go to those calorie calculator websites to figure out my daily needs, they ask if I am sedentary, have a bit of exercise, moderate, etc. I would honestly love to get my BMR tested personally by a doctor, but have no idea where to get that done properly.

Anyway, my workouts usually go something like this:

Monday: HIIT cardio, usually for 5 miles or 30-45 minutes
Tuesday: Yoga for 30 mins-1 hour, plus walking (maybe)
Wednesday: Weight training "pull" day plus a 6 minute sprinting mile: 2 sets with 10, then 8 reps of each: leg curls (60lbs HW), lat pulls (60lbs HW), hip adduction (140lbs HW), shoulder shrugs (30lbs HW), bicep curls (30lbs standing, 15lbs seated HW), plus 50-60 crunches
Thursday: rest, or light 25-30 minutes yoga
Friday: HIIT cardio, same as Monday
Saturday or Sunday: Weight training "push" day plus 6 minute mile sprint: 2 sets, 10, then 8 reps of each: shoulder press (40lbs HW), triceps (50lbs HW), pectoral flys (40lbs HW), back press (120lbs HW), glute machine (60 lbs per leg HW), leg extension ( 70lbs HW), calves (70lbs HW), hip abduction (120lbs HW)
Whichever weekend day I don't work out on is a complete rest day.

Is this too much, too little? Completely wrong? I am 22 years old, female, 5'3, 106lbs. Thanks in advance for taking your time to read this and give me your advice and opinion.

[TTBlue21]

I question the HIIT Cardio. What is the intensity for the five miles? Are you trying to follow Mark’s sprinting ideology? Do you consider those sprints?

If you are trying to somewhat follow Mark’s sprinting method, most on here would tell you roughly 8-10 sprints for 20-40 seconds each. Also, any time over 40 seconds would not really count as a sprint as that length of time implies you aren't working hard enough.

Regardless, HITT cardio for 5 miles seems to be a lot. I'm a huge believer in HIIT and the results. A decent article:

Bodybuilding.com - HIIT Can Get You Huge, Especially If You Are A Meathead In Need Of Cardio

[CiKi90]

I just try to run as fast as I can, for as long as I can, the jog/walk in between, until I catch my breath. I don't always go for 5 miles, but I go for either 5 miles OR 30-45 minutes, whichever comes first. Thanks for the link, too.
...but you didn't really answer my question, if you would consider this a moderate or intense level of activity?

[TTBlue21]

I lift 5X a week (2 full body workouts - 1 higher weight, 1 lower weight), 2 HIIT sessions (1 very short sprints, 1 longer sprints) and 1 low intense stretching/cardio session. I understand it does not add to 7, can do multiple in the same day. I do not think it is too much but some on here may differ.

I think you have to know your body. I have stopped in the middle of lifting and/or HIIT sessions because my body was not happy. However, I believe to see desired gains necessary rest is of utmost importance (I just haven't figured out the frequency, length, etc).

Nobody knows how hard you are pushing but you. There is a huge difference between a hard workout and a debilitating workout. Your body will tell you.

[CiKi90]

You're right, and my trainer (who is also my boyfriend lol) thinks that I am working very hard each lifting session, but I am never too sore or anything the next day, which leads me to believe that I can work harder. The. Again, another part of me doesn't wanna go tooooo hard and be practically immobile the next day from sore muscles!

Does anyone know about how to get your BMR medically tested? Instead of using one of those generic calculators online.

[TheFastCat]

Doesn't look too much at all. What are your goals?

If they are to become stronger I would trade in your five mile runs for 10-12 all out 50-100m sprints as well as
recommend some compound barbell movements ie squats, deadlifts, thrusters, snatch, c&js in place of your interval body building machine routine.

If you don't feel like you are overtraining you are not overtraining.

[IcarianVX]

I think the HIIT will suffer due to the fact that it is so long (won't be as high intensity after the first few anyway) but other than that it looks fine.

[ecole66]

To me intensity is more about the effort you put into a workout and not the volume. If you are only working at 75% this would not be that intense. If you are working closer to 100%(to failure or close to to it) then that is pretty intense.

[Neckhammer]

To me intensity is more about the effort you put into a workout and not the volume. If you are only working at 75% this would not be that intense. If you are working closer to 100%(to failure or close to to it) then that is pretty intense.

This.... intensity in objective terms is how close you come to working to either max heart rate or temporary muscular failure. That is about effort. Volume is a shabby way to attempt to measure intensity.

[CiKi90]

Ah, ok. That makes sense... Thanks for helping me better understand! today I did some bodyweight exercises and a much shorter HIIT routine, as fast/ intense as I could for 1 minute, then rest, X 10. Kicked my butt in such a short period of time. Wow!