What a great site! At this point, much of what she says is familiar territory for me. And yet, at the same time, it's all new. There is simply nothing like a new perspective to bring things alive again. Thanks Mel.
I'll take a stab at your cardio and weight training questions.
First in your message you refer to hitting a plateau. I'm not certain if you are referring to a plateau in weightloss or in improving your level of fitness in regards to cardio endurance and/or strength. In this forum a plateau can mean any or all of these things.
Sorry, I was referring to weight loss plateau; guess I should have mentioned that!
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In regards to the cardio, good job with the walking. Daily cardio of 45 to 55 minutes five days a week is excellent. Since you are reporting a plateau, how about adding sixth day? Sometimes you may need to cut back just to five days once in a while to avoid burnout but if you can, try six days for a few weeks and see what happens.
Darn, was hoping that 45-55 minutes was too much! Don't think a 6th day is possible right now but I've been slowly increasing my intensity/speed (4.3-4.5 for me is running ) and will just continue w/that.
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About the DVDs on alternative days... Ya know, if it can no longer get your heart rate up, I would try something else. Do you have access to a gym or pool? These places have so many cardio alternatives to the treadmill like spinning, cycling, swimming, the elliptical. It does help to use different muscles during cardio to give the "walking" muscles a chance to be used in another capacity. If this is not an option, then continue to use the treadmill.
No, a gym or other cardio machine is not possible right now. I was thinking that using different muscles (to give the "walking" ones a chance to rest) might be a good idea. Will have to find some new dvds that do get my heart rate up more.
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With regard to slower and longer sessions on the treadmill verses shorter but more intense sessions that include running, I think both are wonderful. A good program should provide you with an opportunity to build both your cardio endurance, slow and long walking, as well as cardio intensity, quick sprints. Some days your goal will be a brisk walk during the whole session. Other days will you will incorporate your sprints into your walk where you will incorporate your runs. With regard to running I would advise to you ease into this slowly and not to run everyday at this point
Maybe you might also want to add the jump roping intervals on a day when you are walking but not for endurance. Maybe, walk for fifteen minutes, hop off the treadmill and jump rope for however long you can, maybe three to five minutes, get back on the treadmill walk another ten minutes, jump, etc till you hit your 45 to 55 minute session. I would not run the following day. Jumping is also a pretty intense exercise on our framework. Also, maybe just start with one jumping interval the first week and then add another the second week etc.
I also thought this might be the case but I've read so much stuff on walking/running/jogging that I began to wonder.
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With regard to weight training. There are so many wonderful books available that focus specifically upon women's weight training. Unfortunately, I also am unfamiliar with Joyce V. to further advise you. I can list some of my favorites though that you might find helpful. Most of these deal with techniques but a few also provide the reader with information regarding training plans.
Sculpting Her Body Perfect, Brad Shoenfeld
Body Sculpting Bible for Women, James Villepigue
Womens Strength Training Anatomy, Frederic Delavier
Runners World Complete Book of Womens Running
THANK YOU for recommending some books. I knew the book I had was ancient but thought that working w/weights was like math; ya know basic and fundamental (unlike the latest "machine" or "gadget" that come alongs promising to work wonders!) so maybe what I had was ok. I'll check out those you mentioned.
Mel, I figured my heartrate by using the 220 minus my age (46) formula. Is this not right? 220-46 = 174. I thought this was my max heartrate. I then took 70%; 75%, etc. of 174 to determine my target heartrate range. At least that's what I've read to do. Is there another method? Thanks.
When you guys started out w/weights, how did you start; what did you do?
I started by reading through www.stumptuous.com (click on iron) and I think I started with her "All Dumbbells All the Time" Workout. Then progressed and bought a book by Anita Bean and made up my own stuff, googled stuff, read random stuff, stole bits and bobs from people, progressed to the gym with a squat rack and never looked back
Another great website is ExRx.com. Follow the "beginners" link. Also, check out Oxygen magazine and Muscle and Fitness: Hers; both have good workouts.
Incidentally, I used to own the Vedral book and a tape or two. You're right: some strength training information is basic and constant. But much has been learned in recent years and the methods of relaying the information have improved. I liked Vedral's enthusiasm, but found her form poor. There are better teachers out there. Have you tried DVDs? Take a look at Cathe Friedrich, for one. There are lots. Good luck
When I started working out ( 22 years ago ) I would do a whole body workout, then graduated to upper and lower splits, and for the last 20 years I do 3 or 4 day splits... legs, chest and triceps, back and biceps, shoulders... start over again... I get my info from books, magazines, the internet, whatever I can get my hands on...
I have two of her books and don't think they are out of date; I think they are good, basic books on weight lifting. I did a search on 3FC and it looks like several people have posted positive things about her books. The name is Vedral, though, not Verdal.
) and will just continue w/that.
if it can no longer get your heart rate up, I would try something else. 
Do you have access to a gym or pool? These places have so many cardio alternatives to the treadmill like spinning, cycling, swimming, the elliptical. It does help to use different muscles during cardio to give the "walking" muscles a chance to be used in another capacity. If this is not an option, then continue to use the treadmill.
Also, maybe just start with one jumping interval the first week and then add another the second week etc.
) I would do a whole body workout, then graduated to upper and lower splits, and for the last 20 years I do 3 or 4 day splits... legs, chest and triceps, back and biceps, shoulders... start over again... I get my info from books, magazines, the internet, whatever I can get my hands on...
