Basic fitness plan

[karyanca]

I probably should search more first, but please forgive me just this once for asking without fully researching. I just finished my trendmill workout and I'm taking a short break before taking the dogs to the park for their exercise.

I'm trying to make the move from "active" to "athletic". Active just doesn't cut it for me any more. I have an major vacation planned for next summer and want to be more physically fit to enjoy it.

So, I'm trying to work out a basic plan that can fit in the 5-6 am slot each morning. At home, I have: a treadmill, basic weight bench with some weight (may need to add smaller weights), a mat and some dumbbells. Eventually, I would like to add more intense outdoor activities (running, cycling, etc.) but it is much harder to schedule those regularly. Consider me an absolute beginner as I realise I have zilch for upper body strength.

Ideally, I'd like to exercise every day instead of every second day - just to establish a routine. Is it a bad idea to workout on the treadmill every day? (I have a pretty good plan for gradually increasing intensity on the treadmill, but it suggests working out 3-4 times per week.) Should I alternate treadmill workouts with other exercise (e.g. weight training)?

Any suggestions or pointers to information would be appreciated. Thanks.

[Dirty Martini]

Ideally, I'd like to exercise every day instead of every second day - just to establish a routine. Is it a bad idea to workout on the treadmill every day?

Depends on your goals. If just increasing your level of fitness is your goal, then not really. But, keep in mind that just running on a treadmill at a steady pace every day won't give you the results you're likely looking for. You'll be able to run a good distance, but that's about it. Increased fitness based on endurance, yes. More shapely body, stronger upper body, and looking like an athlete, no.


(I have a pretty good plan for gradually increasing intensity on the treadmill, but it suggests working out 3-4 times per week.) Should I alternate treadmill workouts with other exercise (e.g. weight training)?
I'd alternate, definitely. What is your weight set like? What are the weights? You shouldn't need anything smaller than 5 pounds and your set should ideally go up to 40 or 50 pounds per dumbbell. Doing 40 reps of anything with 2 pound weights isn't going to do anything for you but waste your time.

Also, you could try interval training on your treadmill to mix it up a bit. This will work your core out quite a bit, develop your muscles in your legs differently than endurance running, and will even work your upper body. Something like 30 seconds of as fast as you can run then 90 seconds of walking or slow jogging. Repeat for a while. High-intensity would be as fast as you can possibly go (like 10mph), medium-intensity would be a bit slower (like 8mph) but still pretty darn hard.

You also need to give your body time to recover. Your body will work against you if you don't give it time to rest & rebuild muscle.

So, you might do something like this:

Monday: 45 minutes steady cardio
Tuesday: 1 hour weight lifting
Wednesday: 30 minutes medium-intensity treadmill intervals
Thursday: rest day
Friday: 30 minutes steady cardio, 30 minutes weights
Saturday: 30 minutes weights, 15 minutes high-intensity intervals
Sunday: rest day

A lot of people also like pilates, but I've never done it so someone else will have to chime in about that one. :)

[karyanca]

What is your weight set like? What are the weights?

The dumbbells are sets of 5, 10 and 20 lbs, which are fine for me right now, but I can add more later. The problem is the plates for the bench (I think this (http://nlfit.com/frameBenches.htm) is the one with the leg extension/leg curl attachment (http://nlfit.com/frameBenches.htm)) which are 2 @ 10 lb and 2 @ 25 lb.



Also, you could try interval training on your treadmill to mix it up a bit.

The treadmill plan I have - actually not specific for treadmill, but that's more convenient for me - uses interval training.

[Dirty Martini]

Looks like you've got a pretty decent setup :) I'd definitely look at expanding your weights but the 20 pounders should be good for a little while at least. You'll definitely want to go heavier soon if you're doing dumbbell deadlifts & squats.

Your links didn't work for me but I get the idea. :up: on the intervals. They're a lot of fun.

[slicknickns]

My best advice is too use that long window of time you have in the morning for a good hour long run. You'll have a blast. When your done, do some reps of stomach exercises and you've got a great fitness routine.

[Mr. Sun]

Um, DM, I can't see where you've given the OP advice on how much weight to lift and how many reps to do. Well, just some vague advice. I don't lift weights so I don't really know but I think some people do something like:

3 sets of 10 lifts (of whatever kind of lift you're doing). There is a rest of a minute or so between reps. And by the end of the last few lifts you should be struggling somewhat (but keep the technique -- don't do sloppy lifting). I think that what Dirty Martini was getting at with "Doing 40 reps of anything with 2 pound weights isn't going to do anything for you but waste your time."

Anyway, my advice shouldn't be taken b/c I don't lift weights but OP do you know how much weight and how many sets to do and how many reps per set?

[Dirty Martini]

She didn't ask about specific routines so I didn't respond. :) I mostly just focused on her questions regarding the treadmill & equipment.

Here's what i'd recommend for getting started - http://www.veggieboards.com/boards/showthread.php?t=93351

If you don't want/need to lose fat and just want to focus on building strength, do something like 5 sets of 5 reps with very heavy weights (the heaviest you can lift to do all reps, all sets, and not lose form). Then when you get bored with that, move to something like the Texas Method (http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/).