Studying and working out not mixing too well. Suggestions?

[ascendant]

Long story short, I'm in the process of changing my professional focus to physics. As such, I have to study pretty much 24/7. I was hoping that I could just study during my cardio, but I can't seem to concentrate very well while doing my cardio. I mean basic reading is fine, but studying anything too intense (which the majority of my studies are) just doesn't seem to work as I end up having to read it multiple times over and over to get it to soak in while exercising. I'm thinking decreasing my intensity would help, but then it's just going to be that much longer where I'm studying while distracted.

I'm wondering if anyone else around here has dealt with a situation like this and if you found any decent solution? My workouts have been completely put to the wayside and I really don't like it. I had a six-pack for nearly a decade and a half, but now my body-fat is probably up somewhere around 16-18% because I just don't have time to workout. I really don't have 4-5hrs each week to set aside for working out right now, so I need to figure out some way where I can study at the same time. Any suggestions would be greatly appreciated.

[chaps]

Ditch the cardio and switch to a full body barbell program. Compound lifts like squats, deadlifts, and bench will work nearly every muscle in your body. 1 hour 3x per week is all you need.

[ascendant]

Ditch the cardio and switch to a full body barbell program. Compound lifts like squats, deadlifts, and bench will work nearly every muscle in your body. 1 hour 3x per week is all you need.

Well, my concern with only doing weight-resistance is the chance that it could harden arterial walls without cardio. Maybe I'll just cut back the cardio at the end of the workout to an extent and shorten the breaks between sets to make it a bit more cardio-oriented, eh?

[Brett N]

Where have you read that resistance training hardens arteries?? If you are already in decent shape, I'd recommend cutting your cardio down to non workout days only and doing a simplified workout which only takes 45 minutes (using compound lifts) I would think you would be able to find 45 minutes to an hour a day pretty easy to do if you stand back and look hard at your schedule. We all have wasted time somewhere that we could use or at least use more efficiently.

Exercise and Cardiac Rehabilitation

Everyone in normal health should do at least moderate physical activity for a minimum of 30 - 60 minutes on most, if not all, days of the week

Even low amounts of moderate or high intensity exercise (walking or jogging 12 miles a week) can help produce beneficial changes in cholesterol and lipid levels. However, more prolonged exercise is required to significantly change cholesterol levels, notably by increasing HDL ("good cholesterol"). Resistance (weight) training has also been associated with heart protection.

Hardening of the Arteries - In-Depth Report - NY Times Health

[chaps]

Weight resistance training is cardio, especially if you're doing squats and deadlifts. No need to do cardio on the same day.

["Maximus"]

If you mean Physics as in the science, then yes you will need lots of cardio especially to relax your head from the study-induced stress from all that math, etc..

What worked [for me]:

1) Effective Time Management!
Notice the *effective key word ; )

It really boiled down to this for me.. stick to your guns of excelling in school and don't become a mediocre physics major.. you can work on the gut later on but not on a C- grade on your transcript!

[ascendant]

Where have you read that resistance training hardens arteries?? If you are already in decent shape, I'd recommend cutting your cardio down to non workout days only and doing a simplified workout which only takes 45 minutes (using compound lifts) I would think you would be able to find 45 minutes to an hour a day pretty easy to do if you stand back and look hard at your schedule. We all have wasted time somewhere that we could use or at least use more efficiently.



Hardening of the Arteries - In-Depth Report - NY Times Health

As far as the weight resistance hardening arterial walls, I had been in the personal training industry for almost 15yrs. They did numerous studies on the topic about a decade ago. However, like I stated, the hardening is only applicable when there is weight-resistance training with no cardio included. Including cardio counteracts the effect, though I don't know how much cardio is necessary to do so, nor if fast-paced weight-resistance training with compound exercises could supplement the cardio.

As far as finding 45-60mins per day, I can assure you I don't. I don't waste time - I study mathematics, physics, and computer programming, all of which are required for my major. My top priority at this point is getting into a top grad school. Considering I'm learning almost 300yrs of the fastest developing field to date, no matter how much you study, there is always more to learn. There is a reason physicists are generally recognized as brainiacs. You certainly don't need to be a genius to do it, but you most certainly need to commit a substantial amount of time to it.

So on that note, the most time I would have at this point would be about 3hrs per week to put into this. That really is the max I can do. I know it isn't much, but I figure something is better than nothing. Even then, 3hrs of working out takes longer than 3hrs, because I have to take into consideration the time it takes to get to the gym, to change, then the post-workout shower, then the drive home. So, even 3hrs of exercise easily turns into 5hrs per week.

[ascendant]

Weight resistance training is cardio, especially if you're doing squats and deadlifts. No need to do cardio on the same day.

Weight resistance is anaerobic. Cardio is aerobic. If you've found research that shows it is possible to be in both at the same time, I would love a link to that information?

[ascendant]

If you mean Physics as in the science, then yes you will need lots of cardio especially to relax your head from the study-induced stress from all that math, etc..

What worked [for me]:

1) Effective Time Management!
Notice the *effective key word ; )

It really boiled down to this for me.. stick to your guns of excelling in school and don't become a mediocre physics major.. you can work on the gut later on but not on a C- grade on your transcript!

Thanks for the info. Yes, my studies are my top priority at this point. I'm actually studying the material from MIT's opencourseware to be well ahead of the competition, so nothing but As would make me happy at this point, lol. As far as time management, I do pretty well at it for the most part. However, I have a 9month old daughter that I need time for, then of course all the studies I'm sure you're familiar with. I really want to get back into a workout routine, but then I think of all the time it would cut into studies and it frustrates me. That is why I tried studying while I at least did my cardio, but I just can't focus well enough when doing my cardio.

["Maximus"]

Thanks for the info. Yes, my studies are my top priority at this point. I'm actually studying the material from MIT's opencourseware to be well ahead of the competition, so nothing but As would make me happy at this point, lol. As far as time management, I do pretty well at it for the most part. However, I have a 9month old daughter that I need time for, then of course all the studies I'm sure you're familiar with. I really want to get back into a workout routine, but then I think of all the time it would cut into studies and it frustrates me. That is why I tried studying while I at least did my cardio, but I just can't focus well enough when doing my cardio.

Congrats on the baby! I cannot imagine how you juggle all of this at once but I commend you for being actively involved in the life of your 9 month toddler; well done. When I was in school I wasn't even married and it was hard. I don't know how advanced you are in your studies, but if I have to pick and choose I would only stick to cardio at least 3 times a week, because the math really takes 90% of all the time.. the programming, guess what? Math! Algorithms? Math! Theory computation? Math! So, Math will be your gym for the next 2 years and if you want to be the top dog of your class, devote as much time at it as you can. Get in the Campus wellness center, and by effective timing between your chores and classes, try to do 30mins to 60mins of cardio 3 times a week! That'll do wonders my geek friend! If you need help with some of that whacky integration, let me know.. I'm not on often but I do check every now and then! Keep it up

[Giggle]

Hi Ascendant -
I was in a similar situation and got an advanced degree recently, while working full time.
What worked for me was to do the background kinds of reading while on cardio machines, and then the higher mental functioning kinds of reading only in the mornings when I'm at my peak mentally. In fact, in 4 years I rarely did cardio without reading something! That was the only way I could ever keep up.
Sorry to tell you that my weight training was about half of what I wanted to do.

Also - I read my textbooks "ahead" between semesters; at least a preliminary read-through. It helped cement the big ideas before the semester started.
I felt like the hampster on the wheel - and you will too - but you will survive and be stronger in the end!

[Brett N]

Gotta say, only you know the amount of time you have. If I had to study that hard, I know I wouldn't be able to find the time to workout like I do. I think I would try to do some simple bodyweight exercises and HIIT cardio if that is all I could fiund time to do. I would definitely try to cut down on my calories and eat cleaner so I didn't get too heavy.

Just remember - this is only a temporary situation that you can work your way out of.

You could also do more of a crossfit workout to get your lifting more on the aerobic side. Not a big fan of crossfit but I know you can get a great workout in minimal amount of time.



Lastly - can you post a link to the strength training hardening arteries when you have a minute? Seriously, I have never heard this before and I'd like to read up on it so I don't look so ignorant in the future.

[ascendant]

Congrats on the baby! I cannot imagine how you juggle all of this at once but I commend you for being actively involved in the life of your 9 month toddler; well done. When I was in school I wasn't even married and it was hard. I don't know how advanced you are in your studies, but if I have to pick and choose I would only stick to cardio at least 3 times a week, because the math really takes 90% of all the time.. the programming, guess what? Math! Algorithms? Math! Theory computation? Math! So, Math will be your gym for the next 2 years and if you want to be the top dog of your class, devote as much time at it as you can. Get in the Campus wellness center, and by effective timing between your chores and classes, try to do 30mins to 60mins of cardio 3 times a week! That'll do wonders my geek friend! If you need help with some of that whacky integration, let me know.. I'm not on often but I do check every now and then! Keep it up

Thanks, I again appreciate the feedback. I also do plan to start trying to hit my campus's wellness center once school starts back up next week.

[ascendant]

Hi Ascendant -
I was in a similar situation and got an advanced degree recently, while working full time.
What worked for me was to do the background kinds of reading while on cardio machines, and then the higher mental functioning kinds of reading only in the mornings when I'm at my peak mentally. In fact, in 4 years I rarely did cardio without reading something! That was the only way I could ever keep up.
Sorry to tell you that my weight training was about half of what I wanted to do.

Also - I read my textbooks "ahead" between semesters; at least a preliminary read-through. It helped cement the big ideas before the semester started.
I felt like the hampster on the wheel - and you will too - but you will survive and be stronger in the end!

Thanks for the information. Regretfully, all of my readings at this point are the higher mental functioning types. I got all my prerequisites out of the way first, so now it is all physics, mathematics, and computer programming, none of which I could say is easy reading. However, I do see how I could apply what you suggested by just skimming through it first while on the cardio, then coming back to it to dig deeper later. I might give that a shot and see how it works.

[ascendant]

Gotta say, only you know the amount of time you have. If I had to study that hard, I know I wouldn't be able to find the time to workout like I do. I think I would try to do some simple bodyweight exercises and HIIT cardio if that is all I could fiund time to do. I would definitely try to cut down on my calories and eat cleaner so I didn't get too heavy.

Just remember - this is only a temporary situation that you can work your way out of.

You could also do more of a crossfit workout to get your lifting more on the aerobic side. Not a big fan of crossfit but I know you can get a great workout in minimal amount of time.



Lastly - can you post a link to the strength training hardening arteries when you have a minute? Seriously, I have never heard this before and I'd like to read up on it so I don't look so ignorant in the future.

Thanks. I also hear you on the crossfit type of stuff. I was always used to hitting the weights hard, isolating particular muscle groups on specific days, and keeping my cardio as a separate agenda item. I'm thinking I just need to sack it up and completely throw that idea away if I want something I'll be able to stick with.

As far as the information regarding weight training and arterial walls... I got rid of a lot of my health and fitness materials when I left the field. I do know that one of the larger studies was done in 2004. I tried to pull up some research on the topic and found a couple articles. Only skimmed them, so not sure how controlled they were:

Muscular Strength Training Is Associated With Low Arterial Compliance and High Pulse Pressure
Unfavorable Effects of Resistance Training on Central Arterial Compliance

[gmantheman]

Have you thought about doing cardio based workout at home? Tabata based cardio or jumping rope are a couple of options.