Working out harder and smarter

TulsaFun
TulsaFun Posts: 7
in Fitness and Exercise
I have medical issues that require medication, and last spring a new medicine made me so tired and weak that I slept all the time. I became very out of shape and gained nearly 20 lbs! I changed medication and now have normal energy, but I had to start very small in my workouts because I was so out of shape. I have been doing pretty low impact stuff for the past month, and I need suggestions on how to increase my workout's intensity without adding too much time. I usually do 2 hours 3 times a week, half cardio machines, half circuit training/strength machines.

Replies

  • hearthemelody
    hearthemelody Posts: 1,025 Member
    I highly recommend Stronglifts 5x5, as it is a great starter program and lifting weights is SO good for you.

    Link: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    Let me know if you have any questions!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    you work out for 2 hours each time? or 2 hours total for those 3 days

    if it's the former and you're not training for anything special then you can definitely work out smarter and harder and reduce your time to 60 minutes


    i also agree with doing a program like strong lifts or better yet starting strength for your weight training. you increase the intensity by continually increasing the weight, with every workout. as for cardio try working in intervals or at least pay more attention to working out at a level that's comfortably uncomfortable.

    that's different for everyone, but for me this is the main reason i wear an HRM. i know that comfortable is like 120-140 BPM and i can do that for hours. comfortably uncomfortable for me is 150-170 bpm and i can probably only sustain that for 45-60 minutes.
  • TulsaFun
    TulsaFun Posts: 7
    I'll look into the lifting thing. Right now I've been doing strength machines, a couple each that target arms, legs, and core, for about an hour, then doing cardio machines (usually an elliptical) for another hour. Some weeks I will go and do another hour of cardio the next day, so a minimum of 6 hours a week in the gym. I do occasionally run on the tread mill, but my feet and joints are sore for days afterward. I may either need to loose more weight before running, or not do it at all.

Categories