What would you do if you can only workout 3 days?

  • Posted by a hidden member.
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    Apr 09, 2011 10:23 PM GMT
    As I stated in my profile, I have been using a BowFlex since the end of November. I lost 35 pounds and I'm down to 200. I plateaued there and for the last month haven't been able to get any further. So... on my birthday (50 last Wednesday), I gave myself the gift of joining the YMCA in Topeka (I will have access to any of the 3 locations in Topeka.)

    The problem is... it's 44 miles one way. I know I can probably get away from the farm 3 days a week. So, I planned on going down on Monday, Wednesday, and Friday mornings, right after morning chores. I had a trainer work with me for my first session. Since I plan to only be there three days per week, he suggested alternating legs and upper body. That means that one week, I have two days of legs and one day of upper body and the next week, I would have the opposite. Example:
    Mon - Legs
    Wed - Upper Body
    Fri - Legs

    Mon - Upper Body
    Wed - Legs
    Fri - Upper body

    Also, at the end of each session he wants me doing cardio.... getting my heart rate up to 150 and holding it there for 15 minutes on one of the ellipticals.

    How does that sound to y'all. From reading the forums here, I know there's a lot of great guys with a lot of experience and I put a lot of faith into what y'all say.

    On the days I don't go to the Y, should I find some type of cardio to do?

    Also... Would you continue to work the BowFlex in somehow or should I sell it? LOL

    Thanks in advance,
    Paul
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    Apr 09, 2011 10:32 PM GMT
    First off, congrats on your weight loss!

    I'd keep the Bowflex. It's a valuable tool to have around for those days you can't get to the gym. If you haven't already, look into ordering more rods to increase the resistance if you've hit a plateau.

    <-- Former Bowflex owner.
  • Posted by a hidden member.
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    Apr 10, 2011 1:17 AM GMT
    Day 1--- Chest & arms
    Day2----- Legs & Abs
    Day 3---- Back & Shoulders

    I'd keep the Bowflex too.
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    Apr 10, 2011 1:31 AM GMT
    Another routine -- PUSH exercises one day, PULL exercises the next
    Or -- full-body with 48 hours rest in between (M W F)
    Yes, keep the Bowflex

    And happy belated birthday!!!
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    Apr 10, 2011 1:56 PM GMT
    Thanks for the comments. I knew I would get some useful replies.
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    Apr 10, 2011 2:02 PM GMT
    44 miles, that is double the distance I used to drive to get to work. its awesome that you're so dedicated to working out. I am definitely not qualified to give any opinions and your trainer can probably help you. goodluck!
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    Apr 11, 2011 12:41 AM GMT
    AvadaKedavra said44 miles, that is double the distance I used to drive to get to work. its awesome that you're so dedicated to working out. I am definitely not qualified to give any opinions and your trainer can probably help you. goodluck!


    Thank you!!
  • Kwokpot

    Posts: 329

    Apr 11, 2011 1:10 AM GMT
    [quote][cite]PaulNKS said[/citeAlso, at the end of each session he wants me doing cardio.... getting my heart rate up to 150 and holding it there for 15 minutes on one of the ellipticals.

    On the days I don't go to the Y, should I find some type of cardio to do?

    Thanks in advance,
    Paul[/quote]

    Hmmm, HR at 150, how did he come up with that #? That is AWFULLY high(for 50 yr old). unless it's based on your resting HR. You must have a very high resting HR, otherwise that doesn't make much sense. I'm the same age as you, and I'm at about 140 when I'm doing hard cardio - I don't think I can even get it to 150 without passing out(based on machines' HRM).

    Oh, and yes, I would do cardio at home on your inbetween days, with the weekends off.


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    Apr 11, 2011 8:41 AM GMT
    Kwokpot said[quote]

    Hmmm, HR at 150, how did he come up with that #? That is AWFULLY high(for 50 yr old). unless it's based on your resting HR. You must have a very high resting HR, otherwise that doesn't make much sense. I'm the same age as you, and I'm at about 140 when I'm doing hard cardio - I don't think I can even get it to 150 without passing out(based on machines' HRM).

    Oh, and yes, I would do cardio at home on your inbetween days, with the weekends off.


    I dont think it that high but all depends on the person
    A few weeks ago went for cross country run with this guy
    who is 52 yr old.
    Done 5km run under 17mins i done it in 19:13 mins and my hr was avg 155
    i guess the another guy must have been in 160 hr ?
    You just got to listen to your own body.
    For me i know when i pushing myself to hard and when to easy off