How do you exercise?

[xdream73]

I just switched from Curves to a "regular" gym. Typical setup with free weights, machines, and your garden variety cardio equipment (treadmill, bikes, stairs, eliptical). Now that I actually have to be accountable for my routine, I'm a bit overwhelmed.

They open at 5am which is what time I go, and I only have an hour or I will be late for work. I go 5 days a week with one weekend day of exercise at home, either treadmill or workout video.

My question is this....

Is it better to do 3 days of cardio and 3 days of machines (whole body) or do a combo each day alternating major muscle groups. I was thinking 30 min of cardio each day, then arms/abs 3 days and legs 3 days.

Today was my first day there and I didn't feel like I got the full effect because I did my 30 min on the treadmill and when I went to the machines I was still getting acclamated so my time wasn't used all that efficiently. I am sure that will get better, but that was what made me wonder if perhaps I would be better off focusing on one or the other. While I do want to build muscle, my primary goal is weight loss so it seems I should do some cardio every day...but I thought I would ask the experts...and that would be you all!

So...what do you do? And what do you suggest?

Thanks for your help!

[FightingTheFight]

Re: How do you exercise?

While I do want to build muscle, my primary goal is weight loss

That it should be. You can as muscle while losing weight, but its best to stick to one thing at a time. Personally I feel Cardio should be done 3-4 times weekly and Strength training should be done 2-3 times weekly. Remember you are trying to lose weight with as little muscle loss as possible. Which is usally easy on Atkins.

I would do 30-45 cardio sessions, say, Monday,Wednesday,Fridays, then strength training on tuesdays and thursdays, and maybe saturdays.

Cardio is easy, get involved in the running programs like Couch to 5k(C25k). Its a goal and pace setting course so should be fun.

With the strength training. I would alternate upper and lower body days. Also, be careful about being caught up with all that equipment. you don't need to use it all. A few basic but effective workouts will do. I would concentrate on the biggest muscle groups. Your back,shoulders,legs,ect. they burn the most calories. I follow the way of lifting heavy. I do heavy lifts with 3-5 reps with 2 minute rest inbetween. but be forwarned, never lift a amount of weight that comprimises safety

Hope any of this helps.

[Iapetus999]

Re: How do you exercise?

I do a rotation of legs, chest, and back/abs. I don't do them on consecutive days if I can help it. Then I run 4 times a week for a total of ~15 miles. (actually got in 23 this week but I ran 5 days..may get an extra off day this coming week)

Don't do everything on one day. And it's taking years to work up to 23 miles/wk.

[Finelly]

Re: How do you exercise?

I go to the gym 6 days a week. I do 45 min of cardio on a variety of machines, so I don't get bored (today I did 20 min on the stationary bike and 25 min on the treadmill). Every day.

I alternate upper and lower body weight training each day.

I do my abs on the same day I do my lower body weight training.

Works for me!!!!

[cajunthunder]

Re: How do you exercise?

My cardio is always the elliptical machine, but I choose different courses on it to work different areas, and I change resistance, speed, etc as I workout.

I don't like the treadmill because it kills my calves and the bike just doesn't do it for me. Besides, I burn twice/three times as many calories on the elliptical as I do on the others, and I really feel like I'm getting a good cardio workout.

My other working out is functional training (weights, resistance, stretching, etc) with a trainer and at home.

[woe]

Re: How do you exercise?

I go in cycles..
I do more cardio when I am trying to lose a couple, and I do weight training when I want to try and add some mass.
Adding muscle raises your body's ability to burn calories since muscle is the active tissue.
But after a point, I belive that you need to eat more to add muscle. A newbie to weight training can add muscle and lose fat, but after a point, I've heard it's not so.

So I eat more, eat more carbs, and weight train in one cycle.
Then I eat less, eat less carbs, and focus on cardio, mostly biking and cross training in the past.

[womanpraised]

Re: How do you exercise?

Check out Body Change and Body for LIfe at the library. Both do a good job of explaining the exercises, and have beginners to advanced programs. I prefer BodyChange, as it emphasises free weights and not being addicted to the machines... there are probably many more in that section that would be good too.

kimberly