Gym routine

[psalliss]

Jus starting back at the gym after bit of a lay on and looking at increasing cardio and stamina. I'm 39 and going every other day and do about 75 mins.

Currently doing the following.

Spin bike for 50 mins on level 6 random hill
Cross trainer for 20 mins on level 10 random hill
1000 metre row
5 mins on treadmill (not much of a runner and will add a minute every week)

No breaks apart from quick drink of water

Any thoughts on whether its to easy or ok

 

[Begbie]

Just random exercise really though.

You need goals, I.E want to do accomplish x amount of miles in x amount of time. Otherwise your just going to the gym and going through the motions. Any reason you really just want to do cardio?

Plus get lifting, all sorts of better for your body.

 

[psalliss]

I see what you mean but aim was to do above till it got easy and increased time or intensity
Just looking to increase cardio at the start to get general fitness back to a decent level before adding weights. Used to do weights revulgar so fairly strong and well built but cardio is poor. Also used to do ju jitsu 4 times a week but stopped due to work and tried again to start up but found it hard with fitness so want to get fitness back up and start back.

 

[Begbie]

Fitness can be brought up to a standard with lifting weights too, unless you have any need for prelonged cardio I would look at Starting Strength or similar with HIIT/Sprints at the end of the workout.

Being good at cardio doesn't = fit.

 

[booyaka]

I'd be bored senseless doing 75 mins of cardio indoors!

I would agree that mixing it up with some weights would help in the long term.

You also need to drink more water 75 mins solid and a "quick drink" isn't healthy

 

[grudas]

man up and lift

 

[psalliss]

I'd be bored senseless doing 75 mins of cardio indoors!

I would agree that mixing it up with some weights would help in the long term.

You also need to drink more water 75 mins solid and a "quick drink" isn't healthy

Thanks. Quite enjoy it actually as have busy stressful job at times and I find it relaxing on the bike plus cycle quite a bit on warmer times so the spin bike should help with that come warmer months.
Do you think I'd be better reducing cardio time and adding some weights as well?

 

[mrthingyx]

Thanks. Quite enjoy it actually as have busy stressful job at times and I find it relaxing on the bike plus cycle quite a bit on warmer times so the spin bike should help with that come warmer months.
Do you think I'd be better reducing cardio time and adding some weights as well?

Yes.

Did you know that lifting weights also works your cardiovascular and respiratory system, too?

 

[jernau_gergeh]

Even if you want to stick with cardio for now, you will likely get greater improvements from higher intensity work over the long session you describe - unless you're really looking to build that kind of stamina over and above cardiovascular fitness. Have a look at HIIT cardio routines.

 

[psalliss]

Even if you want to stick with cardio for now, you will likely get greater improvements from higher intensity work over the long session you describe - unless you're really looking to build that kind of stamina over and above cardiovascular fitness. Have a look at HIIT cardio routines.

Thanks mate. The gym do insanity and hitt sessions which I want to try just want to got fitness to a certain level thati want be completely blowing out of my bum when I do it.

 

[hellarda]

If you want to keep with the cardio, jump on the rowing machine for longer. Low heart rate for long periods, boring but amazing for your base fitness.

For our summer training we were doing around 4/5 * 90 minute UT2 (Heart rate between ~130 and ~150) a week. The rowing machine really is a full body workout

 

[jernau_gergeh]

Thanks mate. The gym do insanity and hitt sessions which I want to try just want to got fitness to a certain level thati want be completely blowing out of my bum when I do it.

Thats the best way to improve though - just go for it and give it your best shot. No amount of low intensity training is going to prepare you so jump in and take it, regroup and go again.

 

[FrenchTart]

Thanks mate. The gym do insanity and hitt sessions which I want to try just want to got fitness to a certain level thati want be completely blowing out of my bum when I do it.

You'd get the best improvements quickest by doing a proper weight training session (such as Strong Lifts or Starting Strength) followed by one of the insanity/hiit sessions. Yes, you will feel like utter death whilst you do the in/hiit session but the idea of those is that no matter how fit you are - you feel like utter death. Nobody is going to be having an easy time of it unless they're not doing it properly.

 

[Begbie]

Thanks mate. The gym do insanity and hitt sessions which I want to try just want to got fitness to a certain level thati want be completely blowing out of my bum when I do it.

If your not blowing out your bum when you do HIIT then your not doing it right. I feel like death when I finish, like I have to hobble out of the gym feeling sorry for myself after. It's horrible really.

 

[Deleted User 234324]

Ditto with the starting strength or strong lifts, no only will it improve your health, but you will gain functional strength all over.