Expert: Ken Alan - 12/30/2011

Question
Hello and thank you for taking your time to answer my question !

I have started working out about two months ago after being sedentary for a while. I love doing exercises with dumbbells (1.5 kg for now) and just discovered I love interval training (I think that's how it's called) in the form of walking with short running sprints (mostly on concrete pavement, don't really have a place where I can run on grass etc). I also do 40 minute aerobic workouts and short yoga sessions for flexibility. Weight: 167 lbs Heigh: 5'2''

I would like to know how I should mix them up so my muscles get time to recover. I usually try to work out upper body one day and lower body the other, but the rest is quite chaotic, especially because the aerobic/cardio programs often work the whole body, and I also don't know how often is it ok to walk with sprints and such, because if it were up to me I would do the walking 5 days per week. And last but not least, lately I have a 40 minute walking session (about 5 kms) and later on (about 4 hours later) I either do aerobics or weight training.

Looking forward to reading your answer,
Thanks again,
Liz

Answer
For your strength training, you want to have at least one day in between workouts for muscle groups. Upper body one day and lower body the next day is good. Cardio 5 days a week is fine, as long as you have the energy and desire to do it.  What you need to pay attention to is if you begin to have any pain or discomfort caused by the sprints.  Sprinting is much harder on the body than walking, and done 5 days a week, could possibly be too much for your legs.  You may wish to consider incorporating sprints every other day at the most, to give your body some recovery from the impact of sprinting. Just do more walking or faster walking on the alternate days if you want.
Glad you're motivated to workout.  Keep it up! Hope this helps.