workout dilemma

Okay, I do a reasonably demanding workout at the gym, but I feel I should go more often, since I am on HT.

Unfortunately, due to knee issues (both knees), I really do not do any lower body workouts, aside from a fairly tough (for me) elliptical session at the start of my workout. That is mostly for cardio, but it does exercise the leg muscles. Unfortunately, the other lower body machines seem to aggravate my knee issues. Otherwise, I could just do upper body one session and lower body another session and hence go to the gym 3-4 times per week.

My problem is this: let’s say I go on Sunday. Then since I am doing the weight machines, I will not go back until Wednesday or maybe even Thursday. On average, I go 2 1/3 times per week. I would like to go 3 times per week, but I don’t think it is a good idea as muscles need time to recover. I guess I could split the workout, but I’d rather not and I don’t see any gain doing so.

I could just go and do the elliptical oN off days, but I don’t want to overdo that due to knee issues.

Suggestions ?

QUESTION: IS A 2-DAY REST BETWEEN WORKOUTS SUFFICIENT? SOMETIMES I DO 2 DAYS, BUT OTHER TIMES I GIVE IT A 3-DAY BREAK. IT IS GETTING HARDER TO RECOVER -- THANK YOU HT!

Oh, here is what I do (3 sets of 10 each):

ELLIPTICAL--25-31 MINS.
BICEPS CURL
MATRIX CHEST PRESS
MATRIX ABS. CRUNCH
CYBER PLATE LOADED ROW
HAMMER CHEST PRESS
CYBEX LATERAL PULLDOWN
ROPE PULLDOWN

Mike:

Squats is the last thing I would do (knees).

Are you talking about calf raises via machines or just the exercise. If I lie down and do the calf raises, howdo I hold the dum bells.

Mel

You should mix in SPIN or solo work on a spin bike in between your elliptical cardio sessions. When spinning, just avoid jumps as this will wear on your knees. Positions 1,2 and 3 can all work as you gradually increase intensity.

30 min of cardio every day for the week is ideal.

As for weights, don't mix in back with chest as these are two big muscle groups.

You could do chest, triceps and shoulders, abs on Monday, Back, biceps, abs on Wednesday, the on Friday you pick any of those (I would have done core on the tird day but you can't do too many of these)

Tuesday, thursday and on weekends you do 30 min cardio min or more if you can.

If you follow that type of routing you'll be in good shape (assuming you eat properly)

I've always been told to wait 48 hours between working same muscle group to allow for proper repair and followed that practice. That meant working out during same time slots.

Actually! It’s at your own pace!  It has a beginner, intermediate and advanced level!  You can do the cards at your own pace making it good for all!  I have used this for 14 years to train many special populations obese, disabled, heart condition etc.! Its just the oposit of crossfit...which I also have taught!

vERY INTERESTING AND THOUGHTFUL RESPONSES.

Lots of food for thought.

I probably should do more cardio.

I only do the cardio when I do the workout, and lately that is 20-22 minutes on the elliptical.

(Meaning roughly 2 1/3 times per week). I've been hesitant with my knee issues. I was in a good groove with the treadmill (40+ minutes) when all of a sudden I had severe problems with both knees. It took a few months to recover about 75%. I am now at the stage where I am not in pain 24/7. But I have to be careful so as not to re-injure the knees.

Mel

That’s what’s so nice about the FitDeck!  You never do the same exercise twice!  Also! the next time you use the deck...shuffle the cards and they will be in a different order...making it a different workout!  The deck is split up in 4 sections. Lower, upper core and full body!  You can chose to do one particular body part or a full body workout...!     O and you don’t need a gym!   I like doing them when I’m watching TV!

Mel - gyms typically have two types of machines for calf work. One were you sit and load plates on the machine, the other were you stand, select the weight with a pin, and then standing with pads under shoulders lift. Then there was the "traditional" way we used to do on my soccer team in Italy which was to select the three postions (straight, out and in) and do 50 lifts of each without weights. You'll feel even more burnt that way and it's what professional soccer teams in Europe did before the advent of modern gyms.

Btw, Americans are fixated with calves. Did you know it was the #1 plastic surgery procedure among guys a few years ago? Soccer players don't need to worry about such fixations.

As for routines, I'm with you, I like routine. But 49 and Mike are right, diversity allows you to maximize gains and work on different muscles. It's also one of the reasons many frown on cybex machines. But I'm definitely about routine as as the sports I did growing up (soccer and tennis up until the pro level) always required routine. Specially tennis, there you'd do the same thing over and over again everyday thousands of times.

I think a lot of people burn out at gyms because they find it boring so new things are introduced intended to make it more fun.

Post Edited (davidg) : 6/24/2013 11:04:53 AM (GMT-6)

if you're building muscle you might not lose weight because muscle weighs a lot. Also, you can work out like Lance Armstrong but if you eat poorly, specially the older one gets, you won't lose the weight.

Folks, I am okay weight-wise. Not doing this to lose weight. However, HT supposedly adds plenty of unwanted pounds.

So far, my weight is okay. I have put on a few pounds, but that is directly attributable to eating a bunch of yummy foods (that I shouldn't).

Mel

Logo--

Strength training is very important as we age, because we're losing muscle and bone density, the effects of which exercise with weights helps to counter.  Studies are plentiful that demonstrate this. An aerobic workout is important, but both aerobics and strength training are essential.

Tim

Mel,

The hormone therapy adds another dimension to the need for exercise, both cardio and resistance, and you've taken reasonable steps to assure that your individual approach will lead to good functional fitness. All the best to you....Tim