Wow, Thanks for all the help!,...
Dianenka .. I can never keep the metric system correct, sobbing...lol, I am just going as far as I can from now on...lol, actually I moved from 4 to 5 km...so now I am going 3.1 miles a day lol... well it still Feels the same...
Good insight about the order for the largest to smallest muscle groups!...I knew that but I need to make sure my exercises fall in that order when I am writing up my workout!
Nelie ... Thanks for the info on the books, last time I seriously lifted weights was around 1982 and I believe exercise science may have some new thoughts I can benefit from. I am already doing "Intervals" with my cardio...if by that you mean sudden bursts of increased speed that place an unexpected higher demand on the body for a few minutes, then go back to the regular pace?... Good advice though! ...I am alwyas trying to exercise and do listen to the body as opposed to the mind (which is always telling me to eat ice cream..lol, but I never listen
) ...I was just wondering if people these days were actually scheduling workouts like Cardio 7 days and weights 3-5 days and then 1-2 days where you don't workout weekly... listening to my body is what I was doing and I think I will stick with that.
Lydia227 ... Thanks for the nice comment about the weight loss, it is going good...hard work pays off
and I am COMMITTED to this weight loss and fitness quest! I was asking if I should actually just schedule 1 day a week to not exercise to rest, yes...sorry if I was unclear, I am confused a lot so it dosen't surprise me if I came accross that way...lol. I am currently doing 5km (now that I have the new conversion...lol) daily, 7 days a week and I am lifting free weights 3 days a week Monday, Wednesday and Friday. I understand your advice about staying with an activity and changing things sometimes to keep doing the exercise and add some variety, thanks.
This is very insightful..and I think mostly the kind of thing I am looking for "
Now, every once in a while I like to take a week off from the gym. Sometimes it's planned for me. Anyway, if you find that you have been hitting it consistently for the last four to six weeks I think it is important to take a week off. This would be a planned recovery. I use these times to rework my lifting program and goals, research new exercises, heal,and allow myself some mental rest as well. It's good to step back a minute to get a different view."
I am not at the point where I would take a week off, but I understand that statement!.. I have been working out with my weights at ~50% of my max lift single weight as I am just starting back up and I have been paying attention to doing the form correctly, I am however going to be bumping the workout weight up to 80% of my max (single rep lift weight). I am trying to maximize muscle mass gain at the moment so I am limiting reps to 8 instead of 12-15... and doing 3 sets of 8, I may have to invest in some of these new books maybe renew my subscription to Muscle and Fitness!! lol, like they would remember me from 20 years ago...I had weight lifting heros like Arnond, and Franlk Zane and Franco Columbo... people now wow...they are massive, I am building muscle mass and want my muscles to be more tight when relaxed but I cannot get to that size at this point, not sure I even ever could!
My cardio sessions, are 30-45 minutes each, mostly in the 40 minute area.
I have a heart rate monitor on my machine and my pulse rate stays right around 170 during my workouts and yes...sweat pours off like it is raining on me...lol, I changed my daily distance goal to 5km instead of 4 km and most days I just keep going till I feel like I am going to drop...then I get off and rest. I regularlly exceed whatever distance I have set for the day if I feel like I can. If I feel like I cannot then I stop where I cannot go any farther.
I have a bent spine so I am careful with back exercises, I am doing the military presses behind my head to help work the back.. I do squats, without a weight bar....like I said my spine is curved- but I dont let it stop me. Thanks for the references to the site with the exercises too!..
thanks again to everyone, I love working out and beginning to feel back in shape is awesome, I was 226 when I graduated high school and I was lifting like mad back then ... so now I am trying to see what I can do with me at 42...
Glad to be sharing this fitness journey with all of you, nice people!