Advice regarding training programme

missferoux
missferoux Posts: 118 Member
in Fitness and Exercise
Hi all,
After previous posts and advice, I am trying to change my exercise routine. I was previously doing 3-5k of cardio a day (3-4k running on treadmill, then 15-30 mins of elliptical), and sit ups with no strength training and only one rest day. After hearing other peoples stories and advice, I am thinking of doing the following, but desperately want some opinions? I have a max time limit of 45 mins per day due to work and child care. This is a very rough idea...

Monday : 4-5k running, ab work.
Tuesday: 20 mins elliptical, Arm curls (5kg) Arm extension (10kg) - both 3 reps of 12
Weds: Netball Match plus 20 mins running, Ab work
Thursday: Rest Day?
Friday: Same as Monday
Saturday: Same as Tuesday
Sunday: Rest Day

I go to a small gym with limited machines. I am open to as much advice as anyone is willing to give as I really don't know what I'm doing :blushing:

Thanks in advance x

Replies

  • ubermensch13
    ubermensch13 Posts: 824 Member
    If it was me, I'd throw squats in there(maybe like the bar for 5 sets of 5 to start with), 2X a week. I'd also maybe reduce your cardio and add more weight training. Check out the weight training for women guides on MFP.
  • missferoux
    missferoux Posts: 118 Member
    Good idea re: the squats...
    The reason I do so much cardio is because I'm trying to build up to being able to run 5k outdoors for an event- if I reduce my cardio and up my weights, will my fitness level still increase? Sorry for being so thick!!!
  • jonjo1978
    jonjo1978 Posts: 59
    yeah a little weights goes a long way especially for toning :smile:
  • ubermensch13
    ubermensch13 Posts: 824 Member
    Your fitness level will increase as long as you are moving :) If you are trying to build up your cardio endurance for a race, then stick to running and don't do the elliptical when you do cardio. You could also do HIIT on the tredmill and get a really good burn without the long runs, look up HIIT and tredmill on google. I hardly do any direct cardio(I have it integrated into my CrossFit routine and I walk to the gym on the weekend(about 3 miles there and back), besides that, I do all strength and I'm in the best shape I've ever been in, both endurance and strength wise. I really recommend trying to add in more weights(if only for 3X a week) to your running.
  • Hazelthecat11
    Hazelthecat11 Posts: 25 Member
    Here are the two resources I use and where to buy them.

    http://www.amazon.com/Body-Sculpting-Bible-Women-Third/dp/1578264014

    This book has awesome work out routines in the back and every excercise that are in the routines are illustrated and explained throughout the book.

    http://fitdeck.com/default.aspx

    These are exercise playing cards! Check out the website! Lots of choices!

    Both of these options use mostly body weight, free weights, or small gym equipment like an exercise ball or medicine ball! Good Luck!
  • missferoux
    missferoux Posts: 118 Member
    Excellent, thanks all. I've just had a good look online and will be incorporating some more weights. Will start with squats 3 times a week. I hope squats strengthen lower back muscles too-does anyone know if they do?The reason is since I had a c section, the injection has weakened my back, and the bicycle crunches and other ab works are showing just how weak it is...?
  • ubermensch13
    ubermensch13 Posts: 824 Member
    If you want to strengthen core and lower back, deadlifts are good.
  • Hazelthecat11
    Hazelthecat11 Posts: 25 Member
    Planks will really help back and core muscles! Try to hold a plank as long as you can! It will hurt and it will suck! But the more you do it the more strength you will gain in your back muscles.
  • wmagoo27
    wmagoo27 Posts: 201 Member
    I'd suggest swapping out your eliptical work for HIIT, although you should probably stay away from anything plyometric if you're already running 8-10k in a week. For lifting, arms, squats, and core are not enough. Shop around on some different sites for a program that is already put together. Bodybuilding.com, SimplyShredded.com, and NerdFitness.com all have routines that you can pick up and follow that were put together by an expert or trainer that knew what they were doing for exercise programming. As a rule, I'd suggest finding something that uses more free weights, especially barbell work. Also, look for a program that utilizes compound lifts, like squat, bench press, overhead press, deadlift, and weighted rows. Most programs that have been around for a while incorporate all or most of these. If your primary goal is running and general fitness, consider a pure strength routine like a 5X5. This will be less work with heavier weights, and ultimately, will take less time in the gym each day.

    Just pay attention to what the program requires, and make sure that your gym has the necessare equipment.

Categories