abaya

Hey all,

I'm getting back into an exercise schedule, and I've found that I do really well with running (treadmill) for 15 mins and then switching to the ergometer (rowing machine) for another 10 mins, usually 3 times a week.

I know this is only 25 minutes total, but it feels good to me, and I don't know how useful it is to go above and beyond this, other than to build endurance. Most people say to do 30 mins of exercise 3-5 times a week (at least), but does this mean I am "under the minimum?" Should I push it up to 30 mins, and try to go every day?

I like going MWF for a short time, and I will start adding weights after my cardio. But if it's not going to help me in the long run, I'd like some advice... thanks!

__________________
And think not you can direct the course of Love;
for Love, if it finds you worthy, directs your course.
--Khalil Gibran

Val_1

From what I know, cardio should be done for at least 15 minutes per session. For weight training, allow at least a day between workouts, more if you're working yourself harder. If you're just getting back into it, go ahead and take it on the easier side until you feel you're ready for more. Gradually add more as you see fit. Do some research (there's a ton of info out there on the net) and make sure you work all the major muscle groups. Change your routine every six weeks or so.

I do 30 minutes of cardio 3 times a week and weight training twice a week (T, Th, Sat) and I've noticed great improvements. During my last physical the nurse said wow a couple of times and everyone I know has complemented me.

__________________

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day.

-Frank Sinatra

thingstodo

I lift 3 times a week and do a least 30 minutes cardio after lifting...an hour if I have time. These are light cardio days. I also do higher intensity interval training 3 times a week for an hour to 1 1/2 hour, again depending on times. It took me a while to work up to that.

Anyone should be able to do at least 30 minutes of cardio, even if you are out of shape. Most people can walk three miles, which should take about 45 minutes. Try 2 miles if that is too much. And that is low intensity.

I HIGHLY reccomend getting a heart monitor and learn how to use it. I posted these links on another thread, but here are a few good things to read and then get that monitor.

I personally think 30 minutes 3xweek isn't enough, but it is better than nothing. 30 minutes 5-6xweek is much better.

http://www.duathlon.com/articles/1460

http://www.trifuel.com/triathlon/tri...ate-000574.php

http://www.lifetimefitness.com/modul...ning_chart.pdf

The last link gives you a great chart to figure out where you should be. Most people work out way to hard and don't understand how cardio can really be effective.

__________________
If you're wringing your hands you can't roll up your shirt sleeves.

Stangers have the best candy.

highthief

Do what you can legitimately stick with. It's no good saying "i'm gonna do an hour of cardio 5 times a week" if you can't commit to that from a schedule standpoint or from a physical standpoint.

I think 25 minutes x 3 a week is a great start. You might try to work at around the 60-65% range - in other words, work relatively hard - in those 25 minutes as opposed to a leisurely jog but it's a good start. It will get your metabolism jump started, especially if you can do even a little bit (going for a walk or bike ride or hike or swim) on a couple of the off days. In conjunction with a weight training program and good diet, you will see very good results.

If, down the road, you want to add more time or days - if you get into it you probably will - then go ahead.

__________________
Si vis pacem parabellum.

thingstodo

Actually, if you use the chart I provided a link for, you'll need to work higher than 60-65%. That level might be OK for a month or so as you get into things but you really need to get to at least 80-85% to get any real benefits. The lower your heart rate, the longer you need to work out. 60-65% would mean you'd need to go for an hour or so at a pretty decent walking pace. Out of shape and a jog would get you over 80% almost imediately.

Study and understand that chart, because you need to really understand what any percent is a percentage of. We can all talk percantages but I clearly know what 85% is for me. You need to determine that number for you. For example, if you use the new thinking, take 180 minus your age and that is about 80% of your max. However, that number is higher if you are in shape and work out a lot and can be lower if you don't do either.

__________________
If you're wringing your hands you can't roll up your shirt sleeves.

Stangers have the best candy.

highthief

I think I get the gist of your chart - but it amounts to the same thing, really. I aim for the classically understood 60-65% of max that most people are familiar with. You are aiming for 80% of a redefined max (that is actually less than 100%, since at some point in your workout, you actually exceed "the max").

It's just saying the same thing in a different way.

As to frequency, the poster is starting out. Going 6 times a week is asking to get hurt or discouraged. You sound like a very advanced runner, you gotta think like a beginner.

Personally, I run 3 times a week for 30 minutes per at my own 65% range, work with weights 4 times a week and walk to and from work daily. My original goal was weight loss and fat reduction. This regimen did it for me without hard dieting. Now I have refined my diet and can maintain a 10% BF without a lot of effort (down from 25% at the start).

It would be good to know Abaya's goals. Is he trying to lose weight? Run a marathon? Become a love machine?

__________________
Si vis pacem parabellum.

thingstodo

Uh..no. I'm not sure you dare clear on the chart. Max is the max - the top of zone five on the chart. I think you are refering to AT or anaerobic threshold...the point where you stop burning equal amounts of fat and sugar and burn more sugar and produce more lactic acid and the top of zone three/bottom of zone four.

There is a point where you are unable to get your heart rate higher. That is max and I physically cannot exceed that. For me that happens to be around 175-180 bpm. (I train to increase that max.) 85% of that is 153, which usually works out to be my AT. I can stay at 150 for well over an hour. If I used 65% I would be at 117 bpm, a warm up rate.

The problem with the 60-65% most people understand is that there is no way to acurately determine what that actually is. They base the old method syrictly on yor age. That doesn't work because your age has nothing to do with your fitness level. Any of the methods short of a stress-type test doesn't acount for fitnes levels and can be off by as much as 30 bpm. I'm a good example and am about 25 bpm higher than most age charts would indicate. I'm confident because I've been tested.

There is a real science to this stuff. That's why athletes today can do so much more. Training is more than muscle and skills...the science is training your body to move more blood efficiently which carries more oxygen.

__________________
If you're wringing your hands you can't roll up your shirt sleeves.

Stangers have the best candy.

abaya

Wow, I needed to get back to this thread...

Well, as an update, I sprained my ankle a week ago and have been out of the gym since then. I do plan to get back into it shortly, though... maybe starting with rowing (ergometer) since it puts less strain on the ankle.

That said, I am a woman, and no I am not trying to run a marathon or become a love machine. However, I know that I could stand to lose 5-10 lbs (I am 5'2" and just under 130 lbs, on most days, with a more stocky-than-lean build)... so I guess I am in the lose-weight category. I'm fairly happy with my body as is, though, so my primary motive is just to get in better shape overall... to be healthy, basically.

Here's what I was doing when my ankle was working:

-Walk 20 minutes at a very fast clip uphill to work every morning (5 times a week), and also walk another mile around campus during the day, then walk back home again. I am always sweating by the time I get to work, so I know my heart rate is up there after about 10 mins of the hill.

-Go to the gym 3 times a week and run at 10-11 min mile for 10-15 mins, then get on the erg for 10-15 mins and row in the 2:30-2:40/500m range (about as much as I can do, right now).

-After the gym, walk home very quickly again (15-20 mins) and as soon as I get back, do 100 sit-ups, 20 push-ups, 100 leg lifts on each side, and then stretch it out. (I know this isn't much, but it's where I usually start when I'm really out of shape.)

... where should I go from here?

__________________
And think not you can direct the course of Love;
for Love, if it finds you worthy, directs your course.
--Khalil Gibran

snowy

abaya--with your sprained ankle, get thee to a pool. Seriously. You can work in the pool without putting much strain on your ankle, and using a pull float you can immobilize your legs completely and just use your upper body to do your cardio work.

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If I am not better, at least I am different. --Jean-Jacques Rousseau

abaya

Thanks owl. Maybe after I get a Brazilian of some kind!!

Actually today I got back into it, ergged for 15 mins to get heart rate up, then did weights for a good 45 mins. I did lats, biceps, triceps, quads, butt, calves... then the usual sit-ups and push-ups. Haven't lifted in 1.5 years so it feels good to get started again. I think it's best to reduce my cardio a bit and work on the weights for now, since I do so much walking during the day anyway. I want to be able to burn more fat at all times, not just during cardio... which means lifting regularly!

__________________
And think not you can direct the course of Love;
for Love, if it finds you worthy, directs your course.
--Khalil Gibran

highthief

Was what you were doing effective or had you stalled out?

__________________
Si vis pacem parabellum.

abaya

Highthief: Well, depends what you mean by effective... in terms of sticking to a workout schedule, being disciplined, and hopefully adding to my overall healthiness, what I was doing was successful. I don't have that many goals beyond that, other than maybe toning my muscles and reducing a bit of tummy pudge... but those aren't my driving factors. I just want to be "in good shape," not ripped or anything. So that's why I'm working on lifting now and reducing my gym cardio a bit (again, since I walk a speedy couple of miles every day, just in my commute).

__________________
And think not you can direct the course of Love;
for Love, if it finds you worthy, directs your course.
--Khalil Gibran