No sorry ... I'm not into weights

Ignore the lb after the number 15. Typing too fast!

Are you taking measurements too? If you've only recently started lifting, you could be getting smaller and more toned, without seeing a big change on the scale. That was true for me for a couple of weeks in the beginning.

I have some weights at home & occasionally I use them for working out..
I understand that weights are as good as cardio exercises. Is that correct?

Thank you I really need to get my act together & schedule more time to exercise..
I find I walk every day.. But that's not enough.
I have a few Jillian micheals DVD that incorporates weights..
Watch this space

BBee5064 wrote: »

I understand that weights are as good as cardio exercises. Is that correct?

In what sense?

If we are talking "toning" (sorry but that's an expression that causes teeth grinding to most people that lift!) for arms then weights/resistence exercise will build strength and if done often enough with enough stress on the muscles then muscle mass can be increased over time.

General advice is low reps for strength and high reps for hypertrophy (muscle growth) and strength endurance but it's not all or nothing. Far more important to use enough weight to overload the muscles than worry about reps for most people.

If we are talking calorie burns then there's no real comparison - cardio burns far more.
(But obviously calorie balance is the deciding factor for weight/fat loss.)

For "toned" arms people will need to take into account muscle mass, the amount of fat covering the muscle and in particular for us 50+ the factor of loose skin.

BBee5064 wrote: »

I was talking calorie burn, sijomial, this is what I concentrate on mostly.. im not really up on all the techno stuff.. basic that me smile:
You certainly know what your talking about. What do you think would be good for me to do? any advice welcome...

Then for burning calories then there's only one winner and that's cardio. But as you should be eating back exercise calories anyway.....

Ideally (IMHO) a person's routine should include elements of both weights/resistance and cardio as they confer different health, fitness, strength and body composition benefits.

The 80/20 "rule" applies quite well - the first 20% gives disproportionate benefits but to get to 100% of anything means a lot of dedication and ultimately compromise.

But personal preference and enjoyment makes such a difference for adhering to an exercise routine. No point having an "ideal" exercise regime that you can't stick to.

Should mention that there's a blurred part in the middle where cardio and strength combine. For example Bodypump (cardio with weights), cardio with a big resistance element (rowing for example), weights done in a high tempo circuit training style....

A few years back I did the DVD workout, Supreme 90 (P90X knockoff) and lost 10 pounds in 90 days. Outside of the warmup, which included a little cardio, it was all core and weights. You moved from one exercise to another fairly rapidly and concentrated on higher reps, 10-15. It did have 2 dvds which were cardio. doing that program helped me to conquer jogging that summer.

Now I walk, ride stationary bike, a little jogging and weights. I have lost 10 lbs since January 5. Would like to take off 5 more so I have a range to play with.

It has helped greatly to document my food on a daily basis. I had always tracked my workouts.

Some excellent advise ... Thank u

What type of weights are you using? Free weights, weight machine, kettle bells, etc? I've always assumed that free weights are the best for strength, but like weight machines for the safety factor.

BRaye325 wrote: »

Thanks for all of the info guys!

sijomial - I also have a problem with degenerated discs and I was wondering if you could offer me some advice on how to improve my weight training program. I have just recently recuperated from my back problem and I'm looking to restart my training. In my exercise room I have a universal machine, some free weights and dumbbells, heavy & speed bag and a treadmill.

@BRaye325 I've got 3 badly compressed lumbar discs from multiple disc herniations over about 20 years. Two discs are virtually empty of the soft nucleus.
Managing the acute period following a disc herniation or tear of the fibrous outer ring was transformed by finding a brilliant Osteopath.

Regaining back health from my low point of living on anti-inflammatory drugs, wearing a back support for anything risky or strenuous and having disc episodes from everyday activities like washing the car or getting out of bed (!) has been due to working hard on improving my core and ab strength to help support my back.

Started off with crunches on a gym ball (a.k.a. Swiss ball) and building up slowly. First in the number of reps then extending the ROM to full sit ups. Building up to very high reps. Then adding sit ups with a twist. I worked to very high reps as strength endurance is very important to a cyclist with a dodgy back.

Over time I added floor sit ups (bent knees), push ups, weighted sit ups, single dumbbell side bends, captain's chair leg raises, hanging leg raises, cable machine twists, weighted ab crunches (again cable machine), good mornings, a variety of rows. It's been a steady progression over years of progressively pushing the envelope and backing off when I get an adverse reaction. I prioritise compound lifts over isolation work to keep the core involved. Every workout includes some specific core exercise.

There's things I still have to be wary of to avoid nerve impingement and they all involve vertical compression. So I very rarely do squats (I can only manage a fairly embarrassing weighted squat before I get a warning reaction). I never do deadlifts. Shoulder press is incredibly reliant on the angles and the degree I can isolate my lower back. So a primitive shoulder press machine at my work gym or a military press with barbell is limited to about half body weight but a more sophisticated plate loaded machine at my local gym where the angles and isolation work for me causes no issues well over body weight.

Losing 34lbs obviously reduces the day to day compression too.

Best of luck.

If someone is a beginner and looking of a non-intimidating workout – you might want to check out the video below. I actually downloaded it to my computer and use it at least every other day.

I love the treadmill and recumbent bike but I've never been crazy about weights (that is changing).

It turned out to be the perfect start for me. It eliminated all excuses, being only 15 minutes…I started with 12 lb weights but most beginner start with less.

I have a feeling my cardiologist, podiatrist & rheumatologist will be happy with my most recent progress.

Just relaying something I found useful.

15 Minute Beginner Weight Training

https://youtu.be/U0bhE67HuDY

This is a great thread. I do general resistance training 1-2 times a week but am thinking maybe I need to add free weights.

I lift weights 3 times a week. I think it has helped me with burning more calories than just cardio alone, and my arms look so much better than they ever did before. My legs have a lot more definition too. Also, just to clarify, my weight lifting is in a class where you do a lot of reps, faster pace, so it is also a cardio workout. I try to increase my weights every so often, too, to keep improving. My increase in strength makes me really happy!!