45 and older - How often do you train?

  • Posted by a hidden member.
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    Sep 17, 2011 7:34 PM GMT
    So for us "wiser & older" guys I'm curious how often everyone hits the gym per week.

    What percentage of each (weights & cardio) do you perform each week with your gym time?
  • starboard5

    Posts: 969

    Sep 17, 2011 9:44 PM GMT
    Weights 3x week: twice with a trainer, once on my own (occasionally, he throws in a freebee) Cardio: (ideally) 3x a week for 40 minutes. Also trying to work yoga back in on cardio days.
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    Sep 17, 2011 9:51 PM GMT
    Gym / weights -- 4x week

    Push-ups/Pull-ups -- 5-6x week

    Run -- 3-4x / wk (6-8 miles per run)
  • Posted by a hidden member.
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    Sep 17, 2011 9:54 PM GMT
    Weight training 60 minutes 5 days a weekp
  • Ironman4U

    Posts: 738

    Sep 17, 2011 10:28 PM GMT
    Train 6 days a week. Mix it up with intensity, speed, strength and endurance workouts.
    Gym 4-5 times per week
    Cardio 6 times per week

    Tuesday - Friday, typically two workouts a day - cardio (swim, bike or run) in morning, weights/strength training in evening.

    Saturday and Sunday, typically long endurance workouts (run and bike) and no gym time

    Monday, rest and recovery day.
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    Sep 17, 2011 10:40 PM GMT
    Right now, i have a trainer, but I am going to have to drop her. I simply just can not afford it, even just the once a month workout training we have. But I will still continue to go.

    So........

    Weights & Cardio-MWF
    Cardio and Abs only-T&Th
    Sat-maybe a class
    Sun-Off
  • CAtoFL

    Posts: 834

    Sep 17, 2011 10:51 PM GMT
    Gym or home gym: 3x/week
    Open road cycling: At least 3x/week.
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    Sep 17, 2011 10:57 PM GMT
    I have the obligatory 5x week with my unit: ruck sack marches 2x, circuit traing 2x and 12 step/kettle bell w/o. I then go in at night to do more specific programs: Tabata/HIIT activities: jacobs ladder/step mill/jump rope with core routines x 3 week.
    At home I have weights and ab type w/o's while watching RJ etc movies. On w/e's its outdoors.mtn bikes and just got my snow board out to get waxed/edges. I have rings, TRX and P90X as well that I in corporate in the evenings. The pool on base is open again so I'll fit in some intensity training there. The times are variable from an hour to 2 plus...depending on my state of mind / state of physicality. I eat appropriately too.
    I like some of the other routines here ...variety is key. fun too.
  • Posted by a hidden member.
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    Sep 18, 2011 12:40 AM GMT
    Cardio = 30 min
    Weights = 45 - 60 min
    3 to 4 times a week, depending on my schedule
  • Antony123

    Posts: 17

    Sep 18, 2011 12:53 AM GMT
    Weight training 3-4 times a week @ 30 mins per session. Cardio 2-3 times 30 -60 mins...
  • ludwigvan88

    Posts: 1

    Sep 18, 2011 1:39 AM GMT
    I am 62 and have been doing Crossfit 4 to 5 days a week for the last 3.5 years. I recently added Yoga (Hot Power Vinyasa) 4 days a week as a great complement to the Crossfit training. Crossfit, as you may know, is a variety of workouts including Olympic weight lifting, gymnastics, body weight exercises and running, rowing and swimming. During this period I have lost 75 pounds and got into really good shape (for me). Crossfit sessions are about an hour and a half and Yoga sessions are an hour. Also Power Yoga is a great strength builder as well as the stretchy stuff.
  • 1man

    Posts: 140

    Sep 18, 2011 1:50 AM GMT
    circuit strength training 3 times per week, and I try to do something active out of the gym on weekends.
  • Posted by a hidden member.
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    Sep 18, 2011 2:15 AM GMT
    resistance training 4 /week.
    mt bike , running or xcountry skiing varies according to my mood and time available.

    i never do cardio at the gym except maybe in the harshest of winter.

  • Posted by a hidden member.
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    Sep 18, 2011 2:16 AM GMT
    Usually weights 4x week and run 2x week, but this fall's workout is weights 5x week and run 2x week... all workouts from www.BodyBuilding.com
  • over40nfit

    Posts: 16

    Sep 18, 2011 2:27 AM GMT
    weights 5-6 days a week one major group per session for 45-60 minutes-- abs and cardio I do separate 2-3 days a week
  • Posted by a hidden member.
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    Sep 18, 2011 2:36 AM GMT
    Weights 5x a week on a body part per day split... cardio 3x a week intermingled
  • Posted by a hidden member.
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    Sep 18, 2011 2:45 AM GMT
    2-3 days per week...sometimes 4.

    But don't follow my routine unless you are patient. I don't "try" to get fitter - I just live a consistent lifestyle with eating healthy and soime exercise and lifting.

    During the past 3 months I've lost 5 lbs of fat and added 5 lbs of muscle (mostly in my back and lats where it's not as noticeable). It's not even noticeable in the mirror or pics, but I'm happy with the slow progress.
  • waccamatt

    Posts: 1918

    Sep 18, 2011 3:31 AM GMT
    I try and do 3 days of weights and 3 or 4 days of cardio a week. I don't use a trainer, but it would probably help.
  • FRE0

    Posts: 4864

    Sep 18, 2011 3:43 AM GMT
    At age 73, I guess I qualify as past 45.

    I've been working out at Defined Fitness three times per week, for about 2.5 hours each time. That does not include aerobic exercise since I normally ride my bicycle 5.2 miles to the gym for a total of 10.4 miles each time. The only times I get aerobic exercise in the gym are if I drive my car or ride a motorcycle to the gym in which case I use a stationary bicycle for a few minutes just to warm up. Also, about once per week, I ride my bicycle for a longer distance, usually 30 miles. Doing aerobic exercise on a stationary machine can be effective, but I can't do it except briefly; it's too boring. For the same reason, I can't swim laps.

    In warm weather, by the time I get to the gym, I'm all sweated up so I take a shower and change before working out.

    At the gym, I use a combination of machines and free weights. When I changed to Defined Fitness from the gym for geriatric citizens (the price was right, $13 per year + a $1 donation each time), I used a trainer for six sessions to get me started. I may again use a trainer to ensure that I'm doing everything properly, but I see no reason to use a trainer on a continuing bases, especially considering my budget.

    I'm hoping that all this exercise will delay my going to a nursing home.
  • Posted by a hidden member.
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    Sep 18, 2011 3:59 AM GMT
    For context, my background is from competitive distance running....in which I used to run 70-80 miles per week. But that was then, and this is now....

    Weight Training 3 Times Per Week...pretty intense and long...about 1 1/2 hours each. Those days I jog do and from the gym, 4 miles round trip. The other days I run, including a couple of longer runs 11 and 10 miles....for a total of around 45 miles of running per week.
  • Posted by a hidden member.
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    Sep 18, 2011 4:36 AM GMT
    1) Monday/Wednesday: run 5 - 8 miles and row 10K

    2) Tuesday/Thursday: run 3-5miles, lift for 2.5 hrs

    3) Friday: walk 3-5 miles or swim for an hour

    4) Saturday: Bike on trails, about 30 -50 miles and walk 2-3 miles

    5) Sunday: Is my big /hard day..... I do 12 miles running in the park on a hilly steep trail, SPRINT and stop every 1/2 mile and do 30 pushups, 30 punches, 30 crunches and 30 jumping jacks...so I do 25 stops @ 30 reps, which is a total of 750 of each......then I stretch for a few minutes and the go for a 4 - 6 mile walk.....so around 16-18 total miles on foot......then go to the gym and swim and soak in the hot tub....... I am 51 and 7 years ago weighed 420 lbs...I lost over 200+ lbs.....icon_cool.gif
  • Posted by a hidden member.
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    Sep 18, 2011 4:56 AM GMT
    4-6x per week. 15 minutes of cardio, and about 45 minutes in the weight room. Sometimes I go 2x in a day.
    I love the gym.
    The gym loves me.
    It gets me hard and makes me sweat.
  • Posted by a hidden member.
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    Sep 18, 2011 6:48 AM GMT
    I do my wieght training 4 times weekly then I do a day of swimming/abs and then on day 6 a yoga class.
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    Sep 18, 2011 1:45 PM GMT
    Weights 4 days/week, although right now 2 of these involve a trainer who's emphasizing stability muscle and flexibility training. Average time is an hour.

    Cardio 2 days/week.
  • Lincsbear

    Posts: 2605

    Sep 18, 2011 4:25 PM GMT
    Three cardio sessions a week-up to ninety minutes-depending how I feel.
    Two weight training sessions per week-up to eighty minutes-depending how I feel.

    Cardio can be walking,swimming,running,etc.,usually outdoors.
    Weight training is push ups,leg squats,sit ups,bicep curls,bridge,walking lunges,triceps extension,etc. with light home equipment.

    All accompanied by lots of warm ups and cool downs and stretching-increasingly important as you get older.

    A minimum of one day of complete rest