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Fitness Plan Advice

  • 11-08-2010 6:52pm
    #1
    newbie!
    Closed Accounts Posts: 224 ✭✭


    Hi all,

    I got some great advice in relation to diet etc on this forum so I'm back for a little more.

    I think I have my diet under control do this time my questions relate to my exercise plan.

    Im a 31yr old female, 5'4", 9st13. I go to the gym 3-4 times a week and currently do the following:

    Day1: walk for 10mins, jog for 20mins (normally just over 4k), row for 15mins (80% resistance, alternating between 30secs at high speed, 2.5mins at moderate -6 reps of this), then i do a couple of reps of the weights machines for tops of my legs, bum, tummy (sorry, I dont know the names of the muscles.

    Day2: walk for 10mins, jog for 20mins (normally just over 4k), bike at moderate resistance for 4k, same weights to finish as above.

    Day3: walk for 10mins, jog for 20mins (normally just over 4k), 30min weights class in the gym. This is a free weight class for overall body.


    Im only getting into going to the gym and Im using the Couch to 5k podcasts to stretch my running time/distance. Can you tell me whats wrong with the above plan or what can I do to improve it?

    thanks.


Comments

  • #2
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    4k in 20 mins is really good! :) And the intervals on the rower are great too. If you check Magic Eight Balls log he did an interval session on the rower recently that was 30 secs max and 10 secs rest x 10, you could try something like that to up the ante a bit. You should be killing yourself for those 30 secs.

    As for the weights, would you consider switching from the machines? Compound lifts such as squats,deadlifts etc are going to do alot more for you. Even if you just find out the names of the machines you're using and google the free weights equivalent it'd be a good start. You might even be doing some of them already in the free weights class. But go for heavier weights than you do in the class, the classes tend to use ridiculously light weights which won't do much for you.

    You could also try incorporating a few metcons into your workouts too, there's a thread on them here


  • #3
    newbie!
    Closed Accounts Posts: 224 ✭✭newbie!


    G86 wrote: »
    4k in 20 mins is really good! :) [/URL]
    Thanks G86, sorry the 4k is 20min jog AND 10min walk so total of 30mins which prob isnt so good :(

    Im going to talk to the gym staff about doing the equilavent free weights to the machines Im using. I also should have said that weight loss is a key goal for me, body fat is currently at about 24%...is that very high?


  • #4
    newbie!
    Closed Accounts Posts: 224 ✭✭newbie!


    Sorry for bumping but any thoughts?


  • #5
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    I started off at 24% a few years ago, and it came down pretty quickly in the first few months. If you stick at the training at least 3 times a week it should come down soon enough. I got mine down by doing a mix of cardio and weights, a decent weights program really will help you shift the weight quicker as you'll keep burning fat even when you're finished your workout. The cardio involved both low intensity training (like your jogs) and high intensity training (intervals like you did on the rower, and metcons).


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