Cardio/strngth ratio

Fat422long
Fat422long Posts: 29
in Fitness and Exercise
Hello. I started at 220 and have lost 35. I'm about halfway to where I would like to be. I have done nothing but 30-45 minutes of cardio Mon-Friday on the elliptical. I cant do much else without my hips/knees hurting) I have always had a problem with flabby arms and since I had my daughter my tummy is lose as well. However since losing 35 pounds my arms are saggy as ever and my stomach seems to be shaping up ok. I realize I need to incorporate strength training to begin toning. My issue is I have a time limit. I have exactly 45 minutes Mon-Friday available for a workout. So question is what is the best ratio/plan?

Mon-Fri: 20 minutes on elliptical & 25 minutes total body strength.
OR
Mon-Fri: 20 Minutes on elliptical & 25 minutes strength of a specific body area. Then the next day do another area and then rotate each day for the rest of the week.
OR
more strength option....
Mon/Wed/Fri: 45 minutes strength total body
Tues/Thurs: 45 minutes on elliptical
OR
more cardio option.....
Mon/Wed/Fri: 45 minutes elliptical
Tues/Thurs: 45 minutes strength total body

Or do I have to just do trial and error? I just dont know what the best ratio of cardio vs. strength should be and how often/length of each because my schedule is limited.

Replies

  • jwdieter
    jwdieter Posts: 2,582 Member
    I'd go with the strength option. Compound lifts x 3, cardio in between.
  • _John_
    _John_ Posts: 8,646 Member
    granted I played 5 sports in school, so physical exerction ain't no thing with me, but if cardio was important to you, I'd do 3x a week of full body strength training with MAYBE 10 mins of high intensity stuff at the end of workouts, then do endurance sessions on "rest" days from lifting.

    I'd lift MWF if it were me and I was a beginner and know what I know about health/fitness.

    Lifting is more important to your physique if how you look matters more to you.
  • Fat422long
    Fat422long Posts: 29
    What is compound lifting? I have cable machines/a full weight bench. I really dont like cable machines at all, I feel to limited in motion and options.

    How I look does matter, I want to be comfortable in my skin. I have lost weight and I'm beginning to feel more confident but this sagging skin is making me feel self conscious.
  • _John_
    _John_ Posts: 8,646 Member
    Compound lift are lifts that use multiple muscle groups/joints.

    typical examples

    bench press
    shoulder press
    rows (bent over, one arm, lat pulldowns)
    deadlift
    squat
    olympic lifts
  • Fat422long
    Fat422long Posts: 29
    oh ok good. That is the sort of stuff I like. Old fashioned weight lifting :) All this new stuff confuses me. Straps, odd movements and gadgets.

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