Reply to 52 Year Old Anonymous Woman
A Reply to one of our comments by the 52 year old Invisible Women deserves a front post. "Anonymous" asked:
Cardio
Do 2 to 3 times per week, 30 minutes each time (I hear some gasping in the audience - feel free to comment if you believe cardio needs to be any more than this).
Weight Training
Start out with 2 times per week for about 45 minutes to get your body conditioned to strength
training. Do one exercise for every major muscle group. First train the larger muscles (chest, legs, back) and then the smaller muscles (shoulders, arms and abs).
After 3 to 4 weeks of steady training, move to a "split" routine for 3 times per week. An example of a split routine is Upper Body one day (chest, shoulders, upper back and arms) and Lower Body/Core the next workout day (legs, low back, and abs).
NO SPOT TRAINING EVER! UNLESS YOU ARE FOLLOWING A PRESCRIBED PHYSICAL THERAPY PROGRAM, NEVER WORK ONE MUSCLE GROUP MORE THAN THE OTHER. And, stay off those adductor/abductor machines - they stink and prey on women's thigh-dysphoria.
Muscles develop, not during your workout, but during the times inbetween. So avoid working out the same muscles on sequential days, or you will not get any benefit from your weight training.
Overtaking your Life
As to the concern about fitness overtaking your life - this is legitimate. The internet message boards are filled with amazing tales of what people do daily in the name of fitness and beauty. I believe the antidote to fanaticism is to start slowly, and build up to a level that feels right to you.
No one (not even Jane Fonda) knows your mind, body and spirit better than you. Listen to your own cues when it comes to fitness.
Ciao for now!
Janet
http://www.thefitwoman.com
How many times a week should I be doing weight training versus how many times cardio? I am 52 years old,in good health and would like to start a fitness program that's sensible and does not overtake my life.Fitness Professionals will have varied responses to this question - but here are some rules of thumb:
Cardio
Do 2 to 3 times per week, 30 minutes each time (I hear some gasping in the audience - feel free to comment if you believe cardio needs to be any more than this).
Weight Training
Start out with 2 times per week for about 45 minutes to get your body conditioned to strength
training. Do one exercise for every major muscle group. First train the larger muscles (chest, legs, back) and then the smaller muscles (shoulders, arms and abs).
After 3 to 4 weeks of steady training, move to a "split" routine for 3 times per week. An example of a split routine is Upper Body one day (chest, shoulders, upper back and arms) and Lower Body/Core the next workout day (legs, low back, and abs).
NO SPOT TRAINING EVER! UNLESS YOU ARE FOLLOWING A PRESCRIBED PHYSICAL THERAPY PROGRAM, NEVER WORK ONE MUSCLE GROUP MORE THAN THE OTHER. And, stay off those adductor/abductor machines - they stink and prey on women's thigh-dysphoria.
Muscles develop, not during your workout, but during the times inbetween. So avoid working out the same muscles on sequential days, or you will not get any benefit from your weight training.
Overtaking your Life
As to the concern about fitness overtaking your life - this is legitimate. The internet message boards are filled with amazing tales of what people do daily in the name of fitness and beauty. I believe the antidote to fanaticism is to start slowly, and build up to a level that feels right to you.
No one (not even Jane Fonda) knows your mind, body and spirit better than you. Listen to your own cues when it comes to fitness.
Ciao for now!
Janet
http://www.thefitwoman.com
posted by Janet Ford at 8:07 AM
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