each persons goals are by what they want their body to look like. Now for me it's all about those muscles. The heart is a muscle so I believe that cardio is important. So I do that 5 days a week.........4 are either running or walking and the other 1 is my spin bike class. I also do know I like seeing muscles on people and a strong woman is what I want to become. So with that in mind I do strength training 4 days a week. 3 of those at the gym with my group power weight lifting class.......and 1 day lifting at home. I am not just wanting to get in shape......I want serious muscles.......body building. I do know that I love doing these things. For me working out is fun. I am a big believer that what ever exercise you do you must love it or you won't want to keep doing it. Fit for life means for me that I want to keep doing this for life...........
Fitness Minutes: (1,740)
74 4/28/13 11:52 A
Motivation for me right now is sort of the reverse of the normal case.
Without going into the gory details, literally the reason I can walk and talk is because of my good physical condition before the crash. I should not be able to walk and it's pretty much a miracle I have no permanent brain damage (they tested extensively - it looked bad for a while).
Normal cycling for me is 5000 miles a year, so I'm thinking I won't do a lot of leg work. BUT I learned that it is really important to have strong accessory muscles and good flexibility, especially for running (10-20 miles/week usually).
The strength training (as opposed to body building "hypertrophy" training) I am looking at is dumbbells, again because that strengthens accessory muscles. I never knew how important that was for injury prevention.
But I feel like I need something to round that out. Non-contact martial artsy stuff maybe, or yoga - I'm not sure.
My word of advise: whatever regimen that you adopt now, make sure it's one you can stick with for the rest of your life. If you hate running, but are doing that to get into shape, it's not effective because when you stop running, you won't sustain the same level of fitness. If you love carbs, don't cut them completely out of our diet. One has to acknowledge that this is a lifestyle change, so we have to be committed to our changes for the rest of our lives.
Have a maintenance plan. Mine is to continue to run, lift weights, and count calories. I'll just be able to eat a few more calories than I do now in weight loss mode.
Fitness Minutes: (1,285)
4/28/13 7:35 A
Long story but a complete routine (informed by uptodate thinking) is here:
It's a long read but it's free and based on Sparkpeople. It balances strength training (proper - not the Barbie weights version) cardio (including HIIT). It is based on years of experience and is sensible (i.e you only need three hours in the gym a week). Full testing and workout cards (free) are provided.
Warning.. you do need to be at maintenance weight and able to run at 11.3 km for 11 minutes before you attempt this programme. it is NOT a weight loss routine it is designed to improve strength, VO2 max and lactate threshold...(and thereby reduce body fat)..
It is also NOT a body building programme although it does draw on some bb techniques
Edited by: BOB240 at: 4/28/2013 (07:42)
Fitness Minutes: (37,473)
1,056 4/28/13 5:45 A
I also am 41 and have been on Spark for about 9 months now. I have found that being dedicated to logging in, tracking (whether I'm in weight-loss mode or not), checking in with Sparkfriends, and creating Spark Streaks has been extremely helpful to me in trying to adopt a healthy lifestyle (as opposed to a get-thin-quick-then-gain-it-all-back mentality!). I enjoy getting good spark streaks going and then challenging myself daily to not let this be the day I break the streak. It has stopped me from chewing my fingernails, kept me drinking my water every day, eating WAY more fruits/veggies than I ever have, hardly any soda, working out at least 5 times per week, etc. I am determined to not let myself backslide like I have in the past. Getting the Spark emails helps. Because sometimes I don't feel like I have time to log in, but if I open the email, it reminds me all over again how important it is to stay on track. Best of luck to you in your healthy lifestyle for life!!!
Fitness Minutes: (1,740)
74 4/28/13 2:14 A
This is kind of an introduction, but I'm getting straight to my question for you all: how does a person develop a well-rounded total fitness plan that keeps them in *really* good shape for life? (I'm 41.)
I was injured in a bicycle crash last fall, but am now to the point of running and cycling again. I'm about to restart free weights at home.
One of the things I found during recovery is that my 2-decades-old fitness knowledge is more or less obsolete. Instead of picking up where I left off, this is more of an upgrade and reboot.
I'm working through various texts by NSCA (they certify personal trainers), but I'm very curious about how others are approaching the fit for life question, particularly the "other" things aside from basic strength and aerobic condition.
What are your goals? How are you working toward them?
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