What would you do to improve this program?

sfcrocker
sfcrocker Posts: 163 Member
in Fitness and Exercise
56 Y.O. guy here--this is my exercise program. What tweaks would you make to it, if any? Can't run as much as in the past because of knee issues.

Sunday -- weights, hike with dog for an hour
Monday -- 5K run
Tuesday -- hike with dog for an hour
Wednesday -- weights, 5K power walk
Thursday -- Day off (dog gets a short walk)
Friday -- 5K run (dog gets a short walk)
Saturday -- Cycling, 1300 foot uphill climb, total 10 miles.

Replies

  • tillerstouch
    tillerstouch Posts: 608 Member
    If youre just looking to stay healthy that looks really good to me (assuming youre on a structured weights program).
  • Unknown
    Unknown
    This content has been removed.
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    Can't really answer this without knowing what your fitness goals are.
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    Who starts their week on a Sunday? What madness is this?
  • sijomial
    sijomial Posts: 19,809 Member
    56 YO here too.
    I would change it a lot because it doesn't match my particular goals, restrictions and preferences (I dislike dogs plus my head and knees really dislike running).....

    There's a balance of some weights, some low intensity and (I'm guessing) moderate intensity cardio, some activities you obviously enjoy so it sounds a reasonable general plan.
  • wishfuljune
    wishfuljune Posts: 2,606 Member
    I would actually sub one of the 5K runs for another weights session, and then maybe throw in a day of low-impact cardio (swimming, if you can!).

    What do your weights sessions look like? Do you focus on particular muscle groups per day, or do a full-body weight routine? Do you just do dumbbells?

    I bet the dog loves getting out on all those walks/hikes!
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    Whelp, it all depends on your goals. That's a lot of cardio with minimal resistance training. It all depends on what you're trying to acheive and how your body handles the stresses placed on it. Very difficult to judge your program when none of us live in your body. I say, try it and then adjust as needed. Looking for more muscle, less cardio more weights. Looking for better cardio vascular endurance, this might work depending on the intensity of your training.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    sfcrocker wrote: »
    Sunday -- weights, hike with dog for an hour
    Monday -- 5K run
    Tuesday -- hike with dog for an hour
    Wednesday -- weights, 5K power walk
    Thursday -- Day off (dog gets a short walk)
    Friday -- 5K run (dog gets a short walk)
    Saturday -- Cycling, 1300 foot uphill climb, total 10 miles.

    Depends on your objectives really, but I don't see much of either resistance training or CV work. Personally I wouldn't bother getting changed for only 5k or 10mi.

    If running is an issue then I'd probably swap those sessions out for a decent ride.
  • jemhh
    jemhh Posts: 14,261 Member
    Assuming you are following a sensible lifting program, all looks fine to me.
  • girlinahat
    girlinahat Posts: 2,956 Member
    What kind of dog is it?
  • sfcrocker
    sfcrocker Posts: 163 Member
    Thanks all. @Wishfuljune the swimming is a great idea--I love swimming as it seems to relax your entire body afterwards. I agree the weight program needs to be upped a bit--it's mostly two full body weight workouts for 45 minutes--the problem is I would just rather be OUTSIDE than inside a gym. Might look into one of the many outdoor bootcamps around here. As for the dog, there are two dogs, but only the lab likes to go for long walks. The small dog prefers to stay home and play with toys and usually hides when she sees the leashes coming out. wf63apn9awvv.jpeg

Categories