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Exercise & Fitness Message Board


Exercise & Fitness Board Index


[QUOTE=ChappyBoy]Sorry KG - I thought I replied! Can you sign up for two sessions on different cardio pieces? I would like to see 30 min 4x per week and prior to that try a whole body workout . I assume you are a novice at weights? Here is a break in routine to follow for 2-5 weeks.

1 exercise per body part - large muscle groups first>all reps 10-12 - concentrate an work on good form, use a challenging weight.

Legs - squats
Leg extension
Leg curl
Calve raise

Pulldown
dumbell bench press
dumbell shoulder press
tricep nosebreaker (french press)
dumbell bicep curl

try this for two weeks and then add a second set. This is a break in workout - LEARN PROPER FORM and get the muscle conditioned to the movements. After 2 weeks of this we can make some changes - post any questions.[/QUOTE]


1. So 30 min 4xper week 2 dif cardio like 15 min treadmill and 15 bicycle or 30 min treadmill one day and bicycle the next for 30 min?

2.Will I be lifting weights 4x per week as well. 10-12 reps so how many sets?

3. I never really have lifted weights I have played with the thought here recently and when I work my legs I have used 30 lbs and really do not have any problems with being sore. I know my lower body is alot stronger than my upper i am sure most peoples are. So is using 10 to 12 lbs on my arms doing me any good?

Chappy thank you for comming through for me You are very knowledgable in this area and it is nice to be getting advise from someone so smart...THANK YOU SO MUCH
[QUOTE=keithsgirl]1. So 30 min 4xper week 2 dif cardio like 15 min treadmill and 15 bicycle or 30 min treadmill one day and bicycle the next for 30 min?

2.Will I be lifting weights 4x per week as well. 10-12 reps so how many sets?

3. I never really have lifted weights I have played with the thought here recently and when I work my legs I have used 30 lbs and really do not have any problems with being sore. I know my lower body is alot stronger than my upper i am sure most peoples are. So is using 10 to 12 lbs on my arms doing me any good?

Chappy thank you for comming through for me You are very knowledgable in this area and it is nice to be getting advise from someone so smart...THANK YOU SO MUCH[/QUOTE]

1) sure you can use more than 1 cardio piece just keep the heart rate in the target range

2) Optimally weights every other day but 2-3 times a week is fine to start - we are really just getting you ready for a more complete plan

3) Heavy is relative - use the "swag" - (Scientific wild-A#@ guess) Use a little trial and error to find a weight that is a challenge - but never compromise form.

I can't stress enough how important form is - read books, try a trainer for a session or two but you must learn the basics correctly!

Best of luck and feel free to post anytime you have a question.





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