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| My Fitness Routine as of February 21, 2008
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There are so many different exercise routines out there, and a lot of them are really great! I would suggest that readers of my blog who are looking to establish an exercise routine of their own, seek the advice of a personal trainer who can do a complete assessment of your physical capabilities and consider any limitations you may have. This is the routine that I have created for myself, based on what I learned through years of working with personal trainers and other bodybuilding experts. It is very low key for my physical needs, but it maximizes the fat burned. If you want to mimic my routine, feel free - just adjust the weights and cardio time to what YOUR capabilities are. I will be posting another blog entry regarding levels and intensity of workouts.
MELODY'S FITNESS ROUTINE AS OF FEBRUARY 21, 2008
10 minutes of cardio exercise on the treadmill:
- 2 minutes at 2.5 speed, 0.0 incline
- 6 minutes at 2.7 speed, 1.5 incline
- 2 minutes slowly decreasing from 2.7 speed, 1.5 incline down to 2.5 speed, 0.0 incline at 30 second increments
Approximately 20-30 minutes of weight training (I lost my actual record from the gym so I am going to go from memory here... might be slightly off by 5lbs here and there...):
Lat Pulldown
12 reps x 20lbs.
10 reps x 25lbs.
8 reps x 30lbs.
Tricep Pressdown
12 reps 30lbs.
10 reps 40lbs.
8 reps 50lbs.
Bicep Curls
12 reps 30lbs.
10 reps 40lbs.
8 reps. 50lbs.
Chest/Shoulder Press
12 reps 30lbs.
10 reps 35lbs.
8 reps 40lbs.
Shoulder Shrugs
21 reps x 8lbs
My strategy with the 12/10/8 routine is that my muscles will work that much harder, with not much more exertion in a shorter period of time than a routine of 3 sets of 12 reps. It also raises my heart rate quicker (making it a quasi cardio workout as well). As far as the debate between lots of cardio vs. weight lifting, my experience and that of those who have taught me, is that while cardio burns more fat during the exercise period, you have to do it for longer to get the same results as you get from weight training, which burns fat all day long (because your muscles are breaking and rebuilding all day long). Plus, I find cardio to be boring, and I love lifting weights and challenging my strength!
I do have to take it easy, and I found I had to hold myself back from pushing myself too hard. While it seemed reasonably simple during my workout, I felt a good strain on my muscles the next 2 days afterwards, and if I had pushed it any further, I would have been in too much pain to work out for a week.
I am currently doing a routine of 1 day on, 2 days off on the workout routine, to give my body a couple of days to recouperate.
That's it for now! I'll keep a daily online log of my workout routine to show any changes in weights or time :)
Cheers!
M
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Posted by FeelGoodGetFit on 2008-02-24 03:01:07 | Rating: | Views: 80
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