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SPARK_COACH_JEN Posts: 66,006
10/22/13 10:13 A


MICHAEL_41 Posts: 4
10/22/13 10:08 A

Coach Jen, thanks so much for support and the feedback. I feel a little more confident returning to the routine now. I got the home gym full body general workout, basic stretch routines for after the workout, and am ready to go!

SPARK_COACH_JEN Posts: 66,006
10/22/13 10:04 A

In general, I would recommend 3-5 days of cardio exercise each week. Your plan there sounds good. I would also recommend 2-3 days of full-body strength training. You can do this on the same days as your cardio workouts or different days, whatever works best for you. I don't think you need to alternate lower body and upper body days unless you really want to. That's more for bodybuilders and people with those kinds of goals.

You can stretch in between the workouts if you're doing them on the same day, but you don't have to if you're moving right from one to the next. You can just do your stretch at the end.

You might want to check out the Workout Generator for strength training routines if you need ideas:

Hope that helps,

Coach Jen

MICHAEL_41 Posts: 4
10/22/13 9:41 A

Thanks Coach Jen... I have been researching sparkpeople's articles on stretching and exercising. Putting them all together for a concise weekly workout schedule that includes consideration on my being 57, high-blood pressure, sedentary, obese, with access to a treadmill and home gym has become a real task!

Maybe I am just thinking to much and not jumping back into it fast enough.

I know that I want cardio, so am going to start with 25 minute treadmill - 5 min warm up, 15 minute moderate paced walk, 5 min cool down.

Then go immediately to some strength training on the home gym - starting with some rows - 15 reps with 4 sets on each arm. Followed by some sort of arm or shoulder stretches for a minute.

and the workout goes on.... with leg press, chest press, leg curls, etc. alternating each area with each exercise.

I need to come up with some minimal stretch routines between each?

Then some overall cool down at the end? what would that be, just 10 minutes of general stretches or finding specific stretches for the areas I just worked out?

Also, I hear there is some benefit to alternate areas I work on my every other day workouts. One day only upper body strength training, the next workout for lower body, but am just not sure if that is way to go or always overall body workouts.

These are the areas I am wondering about. Maybe I am asking to much from this website, it all seems available here, am just having trouble putting it all together. I keep thinking I need to bite the financial bullet and hire a training coach to provide me with an overall plan.

SPARK_COACH_JEN Posts: 66,006
10/22/13 8:36 A

The previous poster has given you some good advice. A good warm up would be 5-10 minutes of walking or a low intensity of the workout you're about to do (like pedaling slower on the bike before you increase the intensity.) Same goes for the cool down at the end. As far as stretching goes, you can get what you need in about 10 minutes. Here are a few stretching routines you might find useful:

If you do a search for "stretching routines" at the top of the page, you'll find other ones too.

Hope that helps,

Coach Jen

MOTIVATED@LAST Posts: 15,461
10/21/13 10:03 P

Stretching before a workout used to be a staple of exercise advice, but recent research on this has come out strongly against stretching cold muscles.

Do your stretching at the end of your routine, when your muscles are warm.

Warming up doesn't take much - the 5 minutes slow on the treadmill is all it takes.

It already sounds like you are doing most of the right things - just change the order.


MICHAEL_41 Posts: 4
10/21/13 6:48 P

I have a home gym and treadmill. I used to spend 45 minutes doing flexibility/stretching. Then 5 minutes slow on treadmill, 15 moderate, 5 minute cool-down. Then I would do a series of sets on the home gym for 30 minutes, All of this on Monday, Wednesday, and Thursdays. That was years ago after sciatic nerve damage, all very light exercising.

Now I am 100+ pounds overweight, have heard that my 'light stretching' before cardio and weight training was not the the thing to do. I sit all day at my job. I have now been blessed with having at least an hour a day to return to some workout routine on Tuesday, Friday, and Sundays.

My question is how to get a total workout plan. Sparkpeople gave me a 'Full Body Gym Routine for Beginners' and stated 'We recommend that you warm up, cool down and stretch during every workout session', but what would be be the recommended routines for the warm up, cool down, and stretch?

I have researched and research online to attempt to get a specific weekly routine to adhere to for condition and equipment but have come up short on finding the TOTAL step-by-step, day-by-day, routine to follow.

Haven't you all had the same problem? What is the best solution, next to a personal trainer?

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