Racer X Virtual Trainer

I am planning on committing to the 19 week program within the next few weeks. However, I may have access to 2-3 additional one-hour time slots outside of the 1-hour commitments to the outlined program. In knowing that any additional time should be focused on areas that need improvement, I am looking for guidance on how should I go about these potential two-a-days.

Currently, I do my heart rate training a couple of hours after my strength training (I feel that I over-train at times and am wanting to break this habit with the 19 week program) 2-3 times a week with strength training being split to upper and lower body focuses. I now fit in my cardio/hr training on the days of upper body workouts at the gym and keep lower body aimed workouts as the only exercise for that particular day.

Should I keep strength and cardio separate and fill in the two-a-day gaps with stretching and other low-impact routines?

Yes, I would focus on stretching and low intensity workouts. Most people completely miss the recovery part of training. If you have more time, just add a few upper and lower body exercises (based on what you think you need work on) to the workouts. This will lengthen the workouts and then spend more time on stretching at the end. For the cardio workouts add 15 to 30 minutes to the total length of the workouts. Remember, that program was set up for the guy with 1 hour per day max and 4 to 5 days per week to train.

You may also want to look into adding Yoga. Search online for P90X and take look at the Kenpo (his version of Yogo) and try that out. I'm pretty sure the workouts are on Youtube.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com