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Thank you so much for your information. I hate to be dense but if I work all major muscle groups twice a week is that a good goal for staying healthy ? As I said before I've heard twice to three times a week. Also if I'm using machines do you know the reps , sets to do ? I haven't had luck with asking trainers they all have different opinions . I want to do the minimum but I really do want to do enough but not a rep , set over. Exercise I will be doing for health only as I would rather be sitting on the porch reading.
Awesome about the run streak! I have a friend who does a run streak (1 mi day) every year between Thanksgiving and New Years :)
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
The best exercise is one you'll enjoy. If you go into this with the "We hate exercise" mentality, you will soon give up and stop going. Since you hate it.
Try figuring out what you will enjoy. Maybe yoga and pilates are things that would be fun, or a BodyCombat class, maybe you'd rather do walks. Maybe CrossFit would float your boat since there are metrics and fun things to throw around. Experiment! Try something for a month before you give up.
That all said, find a trainer who is not only aware of body building. An ACE certified personal trainer SHOULD be clued in tot he fact that different people have different goals and able to work with you to develop a plan that will help you reach your goals.
That all said, to answer the question you actually asked, here are the activity guidelines for adults:
Avoid Inactivity
Some physical activity is better than none -- and any amount has health benefits.
Do Aerobic Activity
For substantial health benefits, do one of the following:
- 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
- 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
- An equivalent combination of moderate- and vigorous-intensity aerobic physical activity
Do aerobic physical activity in episodes of at least 10 minutes and, if possible, spread it out through the week.
For even greater health benefits, do one of the following:
- Increase moderate-intensity aerobic physical activity to 300 minutes (5 hours) each week
- Increase vigorous-intensity aerobic physical activity for 150 minutes (2 hours and 30 minutes) each week
Doing more will lead to even greater health benefits.
Strengthen Muscles
Do muscle-strengthening activities (such as lifting weights or using resistance bands) that are moderate or high intensity and involve all major muscle groups on 2 or more days a week. [Specific time for this will depend on how long it takes you to work your major muscle groups.]
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
You truly have to like it to stay with it. Do you like swimming. if you do that might work out better for you. try doing some classes you might enjoy them better. most gyms offer classe****ti and tabata are very good classes to look into. a lot of people like zumba. if the instructor is good they can show you different moves that you can do if you can't do what they are doing. good luck
good luck with the race. sometimes it is nice to do the short distance.
thanks i need it was suppose to do long run today and did not get it in due to the fact i was at emergency with my husband through the night until 12 noon. it is not going to be a pretty race for me. going on experience
Thank you for your reply. I feel we need both though and I really would appreciate anyone who has a routine that uses both but the minimum needed to stay healthy.
Starting Tuesday I think I'm going to start a run streak. At least 2 miles everyday, which shouldn't be too hard since the only days I don't run are Mondays and Fridays.
Monday-rest
Tuesday-6 mile run and body weight routine
Wednesday-5 mile run
Thursday-6 mile run and body weight routine
Friday-2 mile run
Saturday-Quesadilla 5k race. Never raced a 5k before. Should be interesting.
Sunday-14 mile trail run
VSG: 3/12/15
