so what are her fitness goals......? I agree with a full body workout with weights. She doesn't need zumba and running on the same day. Cardio is important but not that much in the same workout.
Fitness Minutes: (3,770)
467 1/4/13 3:28 P
I use the 5-3-1 lifting program, which you can turn into a four day or three day program for strength training. I like it because I have clear goals each day and a clear way to track my progress.
By I agree with the previous posters - a full body routine is also a good idea and it might be even better if we had any idea what she wanted to get out of her time at the gym.
Fitness Minutes: (7,281)
1/4/13 2:18 P
Totally agree with JENMC14.
Fitness Minutes: (150,453)
1/4/13 12:37 P
I agree, full body strength on the 3 days, followed by either Zumba or running.
1/4/13 12:36 P
I would do core every session since that is the foundation of all movement and usually the weakest part of most people -- and that doesn't mean just crunches. Hit your core from every angle, front, back, obliques.
As for the rest, you don't say what your wife's goals are. That will determine the rest. What does she want to accomplish?
I think your wife would gain the most benefit by posting here herself.
1/4/13 10:54 A
How long is her session at the gym? How does her Zumba work into it?
If it were me, and I had only 30 minutes, I'd do 5 min. warm up on treadmill, then hit 10 minutes upper body, 5-7 minutes core/abs, 10 minutes legs (squats, lunges, etc.) and stretch for a few minutes before heading home.
If I had an hour, I'd do 10 minutes on treadmill, 15 minutes of assorted exercises for the core/abs, 15 minutes upper body, 15 minutes legs, and 5 minutes cool down, stretching before heading home.
My routine is two, by one hour strength workouts per week, and one 30 minute workout. I do both my 30 and 60 minute workouts. Other days I walk/jog, do Yoga and Pilates, but then I can find time for 60 minutes seven days a week.
I hope this is helpful. If not, maybe someone else can use it!
If she's only got 3 days a week, I wouldn't do a body part split. I'd do 3 days of a full body strength routine (squats, deadlifts, overhead press, bench, bent over rows is a routine I like). She can Zumba on the class day, before or after. She could also run or do the elliptical or something before doing the program, and do some after. I wouldn't run on the same day as Zumba, personally.
Edited by: JENMC14 at: 1/4/2013 (10:00)
1/4/13 9:54 A
I've been a pretty good schedule for a while now, and my wife is getting back into going to the gym and all. She has been going for a while, but only to run and with no real schedule or regularity. She is trying to get a good routine, so trying to give her some suggestions.
With her schedule and all, she can really only get to the gym 3 times a week. She wants to do Zumba and some running on Thursdays, so here is what I suggested:
Tuesday - arms, upper body, core some cardo like running on treadmill Thursday - Zumba, running Saturday - legs, butt, some cardio like running.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.