What do you think about my exercise programme?

[dpshaw]

Now, before I start, I can accept that there are some of you who will look at this post and say to me "A mix of exercise is the best way forward; adding in weight training with cardio is the best way forward" etc.. etc.,

However, I have a dilemma, and yes, I hear you when you say I should ask the Gym Instructors for their professional advice, BUT WHAT DO YOU THINK ?

I usually go to the gym every day, and I usually do the following routine:

1. Warm up - Treadmill - Gradient 1 - 5 minutes Speed 6.3
2. Treadmill - Gradient 1 - 12 minutes - Speed 7.0
3. Treadmill - Gradient 1 - 12 minutes - Speed 7.0
4. Cross-trainer* -Level 4 - 10 minutes
5. Treadmill - Gradient 1 - 5 minutes - Speed 7.3
6. Cross trainer* - Level 4 - 5 minutes
7. Warm down - treadmill - gradient 0 - 5 minutes (or until heartbeart lowered). Speed 1.5

* = Cross trainer is a UK term, I think, for the epillectical machine (?))
''
Between all of the above I have about a 3 minute rest to stretch and get my breath back. When I run on the treadmill I don't enjoy it - I find it very hard to breath properly and my legs hurt. Only occasionally do I do this without any hassle.

This week I decided to change my routine to the following.

1. Warm up - Treadmill - Gradient 1 - 5 minutes - Speed 6.3
2. Treadmill - Gradient 5- 25 minutes - Speed - 6.0
3. Cross-trainer* -Level 4 - 10 minutes
4. Treadmill - Gradient 1 - 5 minutes - Speed 7.3 (last minute = 8.0)
5. Cross trainer* - Level 5 - 5 minutes
6. Warm down - treadmill - gradient 0 - 5 minutes (or until heartbeart lowered) Speed 1.5

I guess my query is: Will the second (latest) routine be as beneficial to me as the first?; does the walking for a long time, on a higher gradient, work the body as much as, or close to, the run/jog ? #

Oh, and I am probably going to introduce the rowing machine at some point soon.

PLEASE LET ME HAVE YOUR VIEWS.

[Richt]

Re: What do you think about my exercise programme?

Hello from a fellow brit!

Fortunately I know exactly what a cross trainer is.

The workouts sound / look absolutely fine, to be honest any excercise is good excercise.

The only thing I would add to it is that you try to fit in a bit of weight training also. As muscle does burn more calories that fat does. Its always benificial to lift weights. Even if its not that often.

Rich

[dpshaw]

Re: What do you think about my exercise programme?

Hi Rich - thanks for taking the time to reply. What do you reckon if I do cardio Mon-Thurs and then Weights on a Friday. Would that work ?

I feel a litle guilty about going into the gym and NOT doing cardio - but I just don't get the time. :-(

What d'ya think ?

Dave

[Richt]

Re: What do you think about my exercise programme?

Dave, do you have any fitness instructors in your gym? If you do ask them to explain / show you the ten minute gym programme.

This is an excercise that you do on a fitball and a couple of dumpbells. It works the body in a fraction of a time that it would take on the actual weight machines, thus the name ten minute gym.

That will enable you to do cv and weights in the same visit.

Rich

[dpshaw]

Re: What do you think about my exercise programme?

Cheers

[2big4mysize]

Re: What do you think about my exercise programme?

I think somebody steered you wrong some where cardio can be any exercise that gets your heart rate up and sustaned for 20-30 mins 3 times a week. you can do more but you can use any machine you want that you enjoy. Since running hurts don't do it. the definition of walking is one foot is on the ground at all times and you land straight legged. walk as fast as you are confortable going, check your heart rate and it it isn't high enough increase the treadmill incline in increments of 1 until it is going fast enough and then walk your workout. I have walked from 300+ pounds down to goal and have increased the speed and the incline to keep my heart in the target range. I can walk faster then many folk run for an hour.

you can lift 3 times a wek and cardio 3 times a week too.

Have fun with your exerice cause if you are in pain and unhappy with it you aint going to do it. if your rather do the whole workout on thre cross trainer then do it that way too. you can reverse cross trainers here to get other muscles going too.

[Analog6]

Re: What do you think about my exercise programme?

If you are hurting it is not doing you good. I have cut the following from an answer I wrote to another query on working out.
It sounds as if you need to pace yourself a bit better, don't push hard until you feel you can cope with it. I cannot comment on the elliptical machines, my bad ankles and knee won't let me use them, and for the same resons I cannot run on the treadmill, I just walk at 2 paces.
I was told by a trainer that the best all over workout among the cardio machines is the rower! However, it is low impact so you need to do some load bearing stuff too.
I do 20 mins for 2.5 km on the rower. Your stroke rate to build endurance and a healthy heart should be 23-25, set the resistance accordingly. And the correct way to row is to push your legs out first - the hands on the bar should come back level - you should not lift them over your knees. If you straighten the legs first then pull it will be correct (a friend who rows on water competitively gave me these hints).
Then I do either 20 mins on the treadmill for 2 kms OR 10 mins - 1 km plus 10 mins on the bike (3-3.5 kms).
On the treadmill I use the interval training method. Start slow and take 3-4 mins to work up to 'speed' - for me, due to the dodgy ankles, this is 5.7 km/p/hour, then after 3 mins I do 2 mins at 6.0 k/p/h, back to 5.7 for 1 min, then up again and continue this to the end. If you are very fit you can run in the fatre phases but even this walking interval regime works the heart better than a constant speed.
I think it is more natural too, on road walking there are spots where you walk faster because the ground is smooth and sections you walk slower because it is uphill or whatever.
This workout is done evry second day and on the other days I do resistance or weight work. If you go to the exercise challenges you can see people's daily routines - the latest and current challenge is no. 24.

[Brook]

Re: What do you think about my exercise programme?

2big- on the nose as usual!

dpshaw- something I'd strongly advise you to do is pick up a good heart rate moniter. If the machines you're using at the gym have one on them, USE IT!

You should not be sucking wind and gasping for air. This tells me you're working too hard. Figure out what your target heart rate is and work to stay in it. You don't have to push yourself to the max or experience pain while working out to get the benefits, in fact, it can be very counter productive.

A good rule of thumb for knowing that you're within your target heart rate is this:

You can carry on a conversation (although it wouldn't be fun or easy), but can't sing.

You'll find as you increase your stamina and your level of physical fitness you'll have to work a bit harder to hit your target heart range. Your resting pulse will also be slower. It's pretty darn cool!

GOOD FOR YOU for getting in there and getting this going on. You're already ahead of the game!

~Brook

[dpshaw]

Re: What do you think about my exercise programme?

I appreciate ALL your comments and will spend some time considering how I am going to change things. Thank you sooo much for your advice.