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Old 01-09-2013, 12:41 AM   #1
seattlebusymom
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Cardio questions

So I already got great advice on heart rate while working out. My new question is at the Y where I work out I have a variety of options for cardio. I have been putting in about 45 on the elliptical and 15 on the treadmill. Today I added 10 on the recumbent bike. My question is is there a suggested way of using the machines? Do I use one on one day and another the next. Do I do a few minutes on one and then another? How can each machine help or hinder me? I am coming from a pretty sedimentary life style. I was pretty religious at the gym from February - June of last year and then fell out of routine over the summer. I am back in the saddle but have a far path to plow. Next week I plan on adding the weights back in..... Any and all advise is so appreciated.

I have signed up for a challenge at the gym for the next four weeks to work out four times each week..... Here I go!!!
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Old 01-09-2013, 04:02 PM   #2
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If it will keep you coming in and you are happy splitting the time up, then continue as you have been. I would like to see a more even split as you grow comfortable on a piece of equipment like a 30 30 split for the hour.

Eventually, I think you would want to work up to 45-60 minutes straight and alternate equipment on a day, not a workout. If you club has them, you may want to think of a row machine as an alternative and a stair climber. Note you are good for now, just thoughts on progressing with time. As you get familiar with the machines, split up your workouts so on one day its a treadmill then next a cycle, then elliptical. Then the following week, reorder the equipment. IT will hep keep you from getting bored and help keep the body guessing what is next.


As a cycle coach, I would like to see you move up to the upright bike rather soon. It will work the hip complex better and challenge your cardio incrementally more.

Finally, as you grow comfortable being back at the Y, see if you can engage a trainer for a session. The first session should be a kick the tire session where you are evaluating the trainer and the trainer evaluating your condition. Even if it is just a single workout tell the trainer you would like help setting up a simple strength program. Adding strength work will help with your metabolic conditioning and any weight loss you are looking for. As you are on the cardio equipment, watch the trainers there during the time you are usually there. I would look to approach the one that looks like they would fit your and your personality.

Keep up the good work and this will soon be second hand again.
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Old 01-15-2013, 01:09 AM   #3
seattlebusymom
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Thanks for your further advise. I am up to 45 minutes of the elliptical and then I do a last 10 minute push on the treadmill. I am averaging a 60 minute workout including the cool down. I have adjusted my training to be hitting the 150's range on my heart rate as you suggested by taking my own pulse. I plan on adding weights this week as well as the TRX straps that I learned about last week. Do you suggest weights twice a week?

Also curios on weight loss advise. Last year when I did a similar workout pattern for months I saw no weight loss. I was thinking that coming from a complete sedimentary lifestyle that the introduction of a workout would have done something for the weight. I do know that I have to look at eating patterns but would not the cardio do something for this at all? What am I overlooking?
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Old 01-27-2013, 07:01 AM   #4
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Does the Y where you are have Spinning classes? Awesome workout!!!!!


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Old 01-27-2013, 10:49 AM   #5
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Quote:
Originally Posted by seattlebusymom
Thanks for your further advise. I am up to 45 minutes of the elliptical and then I do a last 10 minute push on the treadmill. I am averaging a 60 minute workout including the cool down. I have adjusted my training to be hitting the 150's range on my heart rate as you suggested by taking my own pulse. I plan on adding weights this week as well as the TRX straps that I learned about last week. Do you suggest weights twice a week?

Also curios on weight loss advise. Last year when I did a similar workout pattern for months I saw no weight loss. I was thinking that coming from a complete sedimentary lifestyle that the introduction of a workout would have done something for the weight. I do know that I have to look at eating patterns but would not the cardio do something for this at all? What am I overlooking?
What you eat definitely matters, no matter what you're doing in the gym. You can work your behind off in the gym and undo it all with eating. If you are eating more than you're burning, you won't lose. If you aren't eating enough, your body will go into starvation mode and you won't lose. It is all about finding the right balance.
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