I've been working out for about 6 months now. I'm 55, and want to improve my strength and endurance to help stave off old age as long as I can. At my work, we started with a trainer, but he is no longer with us, so I'm looking for direction. Here's what I'm doing, and some numbers:
Warm-up: I run a flight of 22 stairs. I'm up to 30 flights up and down, or 660 steps. I run maybe 8 sets, then stretch or hit a few yoga poses to get my heart rate under control. My heart rate is hitting about 140, and takes about a minute to get back under 100.
Weights: I mix it up, doing different things each day. I work out 3 days a week, an hour a day.
Lat pull-down: I can do 20 @ 170 lbs., which is the max on the machine.
Leg extensions: 20 @ 125
Leg press: 20 @225
Dumbell press (on a stability ball) 50 lbs each hand: 15-20 reps.
Chin-ups: I can do 15 now without stopping
I also do crunches with the pull-down machine, 75 lbs and 20 reps.
Pec deck- 100 lbs, 20 reps.
There are other things I mix in, such as stretching and yoga, and I do a little kick boxing. I can kick for two minutes straight, getting in 60 kicks per leg. That really drives the heart rate up, hitting 160.
Obviously, I don't do all of these every day; I make up a circuit, and hit each exercise 3 times.
So far, I've lost 20 lbs and 6" off my waist. I'm 5'10', 203.
My question is: Should I be doing heavier weights, or lighter weights, and more reps? Is cranking the heart rate up and down good, or should I go for a longer, but more reasonable rate? All of my other stats are good: B/P 120 over 80, cholesterol 185, resting pulse mid 50's, and no medications of any kind. My only problem is chronic plantar fasciitis, which precludes running and walking (thus the stairs). I also hit my Concept II erg a couple times a week at home. How does all of this sound? Any suggestions? Thanks!
Jay
Warm-up: I run a flight of 22 stairs. I'm up to 30 flights up and down, or 660 steps. I run maybe 8 sets, then stretch or hit a few yoga poses to get my heart rate under control. My heart rate is hitting about 140, and takes about a minute to get back under 100.
Weights: I mix it up, doing different things each day. I work out 3 days a week, an hour a day.
Lat pull-down: I can do 20 @ 170 lbs., which is the max on the machine.
Leg extensions: 20 @ 125
Leg press: 20 @225
Dumbell press (on a stability ball) 50 lbs each hand: 15-20 reps.
Chin-ups: I can do 15 now without stopping
I also do crunches with the pull-down machine, 75 lbs and 20 reps.
Pec deck- 100 lbs, 20 reps.
There are other things I mix in, such as stretching and yoga, and I do a little kick boxing. I can kick for two minutes straight, getting in 60 kicks per leg. That really drives the heart rate up, hitting 160.
Obviously, I don't do all of these every day; I make up a circuit, and hit each exercise 3 times.
So far, I've lost 20 lbs and 6" off my waist. I'm 5'10', 203.
My question is: Should I be doing heavier weights, or lighter weights, and more reps? Is cranking the heart rate up and down good, or should I go for a longer, but more reasonable rate? All of my other stats are good: B/P 120 over 80, cholesterol 185, resting pulse mid 50's, and no medications of any kind. My only problem is chronic plantar fasciitis, which precludes running and walking (thus the stairs). I also hit my Concept II erg a couple times a week at home. How does all of this sound? Any suggestions? Thanks!
Jay