Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, I changed my diet to low-carb. My main objective is to lower my BF%, but i wouldnt mind gaining some muscle mass and functional strength. Im trying to get to the 10-15 BF% range in a year (currently around 30-35BF%) and get in reasonable shape (strength, endurance etc)
While in the gym, i usually do some lat pulldowns, deadlifts, squats, benchpresses, shoulder presses, cable rows, hamstring curls. Im trying to stay in a 6-10 rep per set range.
Now, Id like to throw in some conditioning to my workout plan, so that I can for example run for a bus or swim a bit without panting or gasping for air. I thought that adding in some swimming and interval sprinting would be the best way to do that.
Still, Im a bit concerned about spoiling my gym workouts and overtraining.
Yesterday i tried some Tabata style training and managed to do 8 sets of 10sec sprint 30sec walk, and it felt good, and I can feel the effects today - my whole legs "know" they got a nice workout. But today is my gym day, and im wondering, if the usual squat/deadlifiting/lunges is a good idea?
When I went to the pool a few days ago, I found swimming pretty exhausting. 16 25m lapses was the best I could do, taking breaks every 3 lapses (or even after every one, depending on if it was breaststroke or backstroke) and i was panting hevaily. Isnt such swimming undermining my gym efforts to buff up my muscle mass and metabolism? Should I tone it down and make it a bit more splish-splashy playing around, just to have some low intensity movement and exercise? Think a walk in the park instead of a jog or dedicated running.
So, to make my questions clear and separate them from background info:
- Can I put interval sprinting into my workout routine without hindering my weight lifting efforts?
- If so, should I do it on rest days, or the same days as I go to the gym?
- How often can I do the sprinting?
- Can I include swimming into my routine without hindering the rest?
- How intense should the swimming be?
note: I read the Overtraining my legs doing both cardio and leg workouts question, but it didnt really have all the answers I was looking for