Tonight I started with abdominal. 1) Leg lifts- I can't fully extend my legs, but I could do 2 strong sets of 10 with knees bent. 2) decline board sit up, 2 sets of 10. 3) pron incline board 4) crunch machines 5) Using dumbbells and twisting my torso
Upper body-- warm up set of bench press, 1 set with 5 pound weights on each side, 10 reps. 1 set with 10 pound weights on each side. The goal is that by the last rep I should be at failure. I think I can handle more weight next time. :) I did a set on the decline bench press and incline bench press. Bar only. Side note: In college when I bench pressed I got strong fast. I expect now, I will continue to add weight quickly to the bar now that I've established a routine.
For back, I did the pull down machine and used a bent bar. 2 sets, 10 reps each.
Bicep curls with bent bar and (10 pound) dumbbells 2 sets each 10 reps.
Triceps curls with dumbbells and pull down rope. ( I know my settings, don't remember weight).
Cardio was strong tonight. I feel my improvement and in no way would I have been able to do this when we joined the gym in January.
25 minutes total with a 3 1/3 minute warm up and cool down walking. I did 6 intervals, approx. 1 1/2 minutes each at 6 mph. Three intervals in the middle were on a .5 incline. Recovery walking intervals in between. The goal was to get where I am huffing and puffing so anaerobic metabolism kicks in. I got there, no doubt. The treadmill records heart rate but not at 6 mph. When I quickly brought the speed to 3.8 mph all 6 times I was at 165 beats per minute which is way above 85% of my target heart rate (a great thing). I hope to continue building my way up.
The recent conference I attended really emphasized how important interval training 2-3 x week is to improve cardiovascular fitness and fat burning. However if you are not exercising much, to start you just need to establish a routine of walking daily (or whatever) before you start intervals. Wherever you are at feel great that you are establishing a pattern.
John's looking good these days! I told him I was going to post his photo. He said, ok... I hope he meant it!!!