juliana-ca
Can someone make me a really hard-core exercise program that involves 3 hours of cardio per day, and involves walking, running, biking, elliptical, exercise videos, and some strength. Could you just arrange that into a seven day schedule for me please with 3 hours a day, I need to lose weight. I know it's a lot of exercise, but I love it. If you give me a schudule you will get the best answer.
Answer
Good job on committing to a healthy lifestyle! Before I go into a schedule, I would ask you keep in mind that weight loss cannot be done with exercise alone. Diet must be considered or your body will adapt to your exercise and you will plateau. Think about keep your calories between 1500-2000 a day, with a carb-protein-fat mix between 40-60% carbs, 20-30% protein and 20% fat. I use www.fitday.com to track this since it's free and gives me a breakdown for the whole day and by individual foods. It's really great.
Okay, now the schedule:
Monday: (Morning) 1 hour cardio-focused video
(Lunchtime) 30-45 minute brisk walk (you should be warm but not sweating buckets)
(After Supper) 1 hour run/walk. Start by walking for 5 minutes, then run for 30 second, walk for 2 minutes. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15-30 minutes of stretching. I do Hatha Yoga often. It's slow and easy for beginners and those who don't want to rush through strecthes.
Tuesday: (Morning) 1 hour elliptical at easy-moderate setting. Focus on your arms.
(Lunch time) 1 hour walk at easy to moderate pace
(After supper) 1 hour bike ride. Include at least 3 hills.
Wednesday: (Morning) 1 hour strength training focused video
(Lunchtime) you guessed it, another 45 minute walk
(After supper) 1 hour run/walk. Start by walking for 5 minutes, then run for 45 seconds, walk for 1.5 minutes. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15 minutes of stretching. Focus on stretching the legs.
Thursday: (Morning) 1 hour elliptical at moderate setting.
(Lunch time) 1 hour walk at easy to moderate pace
(After supper) 1 hour bike ride. Include 2 hills.
Friday: (Morning) 1 hour cardio focused video
(Lunchtime) 1 hour walk
(After supper) 45 minute run/walk. Start by walking for 5 minutes, then run for 30 seconds, walk for 1 minute. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15 minutes of stretching. Focus on stretching the legs.
Saturday: 1 hour easy bike ride, 1 hour walk at an easy pace or take this as a REST DAY, your body needs time to recover and repair the muscles you'll develop.
Sunday: The Long Run. This keeps your body burning fat for hours. Start by walk/running 45 seconds running, 1 minute walking. Work up to running for 3-4 minutes straight, then walking for 5 minutes. This may take time depending on your fitness level, but with patience and time you'll get there. Do this for 90 minutes. Do 30 minutes of stretching after you're done. Don't forget to eat something small before this workout; like a banana and bagel, or an energy bar. And eat within 30 minutes of getting home from this workout. Drink 1 cup of choclate milk, it has the best combination of carbs and protein to repair muscle tissues.
Now onto another important topic: gear. You indicated a bike and elliptical, but if you're going to be walking/running you need to buy real running shoes. NOT sneakers. You're looking for something like Asics 1140s, or Reebok KFS shoes. The right footwear will save your leg muscles from becoming injured and will allow you to enjoy the run. I'd also recommend exercise clothes that have wicking ability. Walmart ssells some pretty decent stuff.
I hope this has helped. Remeber the most important thing you can do overall is to be consistent. The weight will come off, but only if you keep at it. If you need some support from other people who've been there, are currently where you are or are athletes odffering advice, I recommend www.livestrong.com. It's free, I've belonged to their groups for 2 years now and there are some wonderful supportive people out there who will give you all the advice you need.
Best of luck as you start your journey. If you do go on livestrong, look me up; I'm "sunshinejaye"
Cheers!
Good job on committing to a healthy lifestyle! Before I go into a schedule, I would ask you keep in mind that weight loss cannot be done with exercise alone. Diet must be considered or your body will adapt to your exercise and you will plateau. Think about keep your calories between 1500-2000 a day, with a carb-protein-fat mix between 40-60% carbs, 20-30% protein and 20% fat. I use www.fitday.com to track this since it's free and gives me a breakdown for the whole day and by individual foods. It's really great.
Okay, now the schedule:
Monday: (Morning) 1 hour cardio-focused video
(Lunchtime) 30-45 minute brisk walk (you should be warm but not sweating buckets)
(After Supper) 1 hour run/walk. Start by walking for 5 minutes, then run for 30 second, walk for 2 minutes. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15-30 minutes of stretching. I do Hatha Yoga often. It's slow and easy for beginners and those who don't want to rush through strecthes.
Tuesday: (Morning) 1 hour elliptical at easy-moderate setting. Focus on your arms.
(Lunch time) 1 hour walk at easy to moderate pace
(After supper) 1 hour bike ride. Include at least 3 hills.
Wednesday: (Morning) 1 hour strength training focused video
(Lunchtime) you guessed it, another 45 minute walk
(After supper) 1 hour run/walk. Start by walking for 5 minutes, then run for 45 seconds, walk for 1.5 minutes. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15 minutes of stretching. Focus on stretching the legs.
Thursday: (Morning) 1 hour elliptical at moderate setting.
(Lunch time) 1 hour walk at easy to moderate pace
(After supper) 1 hour bike ride. Include 2 hills.
Friday: (Morning) 1 hour cardio focused video
(Lunchtime) 1 hour walk
(After supper) 45 minute run/walk. Start by walking for 5 minutes, then run for 30 seconds, walk for 1 minute. Repeat walk/run until 1 hour has passed.
(Post-walk/run) 15 minutes of stretching. Focus on stretching the legs.
Saturday: 1 hour easy bike ride, 1 hour walk at an easy pace or take this as a REST DAY, your body needs time to recover and repair the muscles you'll develop.
Sunday: The Long Run. This keeps your body burning fat for hours. Start by walk/running 45 seconds running, 1 minute walking. Work up to running for 3-4 minutes straight, then walking for 5 minutes. This may take time depending on your fitness level, but with patience and time you'll get there. Do this for 90 minutes. Do 30 minutes of stretching after you're done. Don't forget to eat something small before this workout; like a banana and bagel, or an energy bar. And eat within 30 minutes of getting home from this workout. Drink 1 cup of choclate milk, it has the best combination of carbs and protein to repair muscle tissues.
Now onto another important topic: gear. You indicated a bike and elliptical, but if you're going to be walking/running you need to buy real running shoes. NOT sneakers. You're looking for something like Asics 1140s, or Reebok KFS shoes. The right footwear will save your leg muscles from becoming injured and will allow you to enjoy the run. I'd also recommend exercise clothes that have wicking ability. Walmart ssells some pretty decent stuff.
I hope this has helped. Remeber the most important thing you can do overall is to be consistent. The weight will come off, but only if you keep at it. If you need some support from other people who've been there, are currently where you are or are athletes odffering advice, I recommend www.livestrong.com. It's free, I've belonged to their groups for 2 years now and there are some wonderful supportive people out there who will give you all the advice you need.
Best of luck as you start your journey. If you do go on livestrong, look me up; I'm "sunshinejaye"
Cheers!
is biking and rollerblading a good butt exercise?
mannie
Answer
Road biking DEFINITELY works your glutes (your butt). If your bike fit is correct, the glutes work with the quads on pedal strokes.
"Cycling also develops certain muscles, primarily the quads and glutes."
"The glutes take a pounding on the bike and typically develop a nice firm butt."
http://www.cycling-fitness-center.com/cycling-workouts.html
"Indoor cycling up hills is a challenging exercise that strengthens legs, glutes and core muscles."
http://www.livestrong.com/video/5129-indoor-cycling-hills/?utm_source=yahoo&utm_medium=ssp&utm_campaign=yssp_Videos
"Cycling is one of the best ways to build overall fitness including cardiovascular endurance, muscular strength in your glutes, quads and hamstrings and flexibility through your hips and ankles."
http://www.schwinnbike.com/gbr/eng/using_cycling_cross_train
Rollerblading is also great for your glutes:
"The National Institute for Fitness and Sports claims that roller skating works most of the major muscle groups â glutes, quads (no pun intended), abdomen, calves and arms."
http://www.planetonwheels.com/store/pages.php?pageid=28
Aside from cycling and rollerblading, here a some other firming exercises for the glutes:
http://www.basskilleronline.com/women-firming-glutes.shtml
.
Road biking DEFINITELY works your glutes (your butt). If your bike fit is correct, the glutes work with the quads on pedal strokes.
"Cycling also develops certain muscles, primarily the quads and glutes."
"The glutes take a pounding on the bike and typically develop a nice firm butt."
http://www.cycling-fitness-center.com/cycling-workouts.html
"Indoor cycling up hills is a challenging exercise that strengthens legs, glutes and core muscles."
http://www.livestrong.com/video/5129-indoor-cycling-hills/?utm_source=yahoo&utm_medium=ssp&utm_campaign=yssp_Videos
"Cycling is one of the best ways to build overall fitness including cardiovascular endurance, muscular strength in your glutes, quads and hamstrings and flexibility through your hips and ankles."
http://www.schwinnbike.com/gbr/eng/using_cycling_cross_train
Rollerblading is also great for your glutes:
"The National Institute for Fitness and Sports claims that roller skating works most of the major muscle groups â glutes, quads (no pun intended), abdomen, calves and arms."
http://www.planetonwheels.com/store/pages.php?pageid=28
Aside from cycling and rollerblading, here a some other firming exercises for the glutes:
http://www.basskilleronline.com/women-firming-glutes.shtml
.
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