How to incorporate strength training?

[Longhorn]

My schedule is such this semester that, if I'm lucky, I can work out 30 to 60 minutes on Tuesdays and Thursdays, not at all on Mondays and Wednesdays, and generally plenty of time on Fridays, Saturdays, and Sundays. I've been doing all of my exercise on my elliptical trainer. However, I also own a home gym and have done strength training in the past.

My fitness goals are, in order of priority, to lose about 50 pounds, improve muscle tone, and avoid bone-loss problems (I'm female and 50.)

In the past, I would do an upper body workout one day and lower body the next but I no longer have that kind of continuity in my schedule. Any suggestions on how to use what time I have to work on my goals? Keep in mind that due to the 14-hour days that I work on M-W, I sometimes don't exercise at all the day after.

Thanks! :hi:

[wildeyed]

1. Try two hard yoga classes a week.

Do you have a yoga studio near you? I have found that two power yoga classes a week is enough to maintain muscle tone. In addition, it doesn't add bulk, and you will probably see an improvement in your cycling.

As far as weights go, I lift occasionally, but don't much care for lifting. It bores me, but that is just me. Many people love it. So I am probably not the best person to give advice there. But I will anyway ;)

When I do strength at a gym, I try to do a balanced, all-body work out. To save time, I do exercises that use multiple muscles like pull-ups (you can do those assisted), push-ups, lunges and core strength exercise on the pilates ball. I don't actually use weights very much at all. I do hard, single sets. I just don't have the time or patience to do multiples.

Good luck :hi:

[Longhorn]

4. I'm not likely to leave the house to exercise.

I have a hard enough time fitting it in as it is. I live out in the country so any trip to a gym is a special trip -- nothing on the way to work. I don't get bored working out as I watch television at the same time. I even set up a mirror so I can see the TV when my back is to it. ;)

Thanks! :hi:

[flvegan]

2. Are you interested in strenght training solely

on your home gym or are you considering joining one?

If home gym only, what type is it/what functions are incorporated?

[Longhorn]

3. I'd like to work out on my home gym.

Here's what I have:



And more info here: http://www.smoothfitness.com/products/smooth_sierra2.htm

I generally do leg presses, calf raises, overhead press, straight arm fly, lateral pulldowns, seated rows, upright rows, triceps pushdowns, triceps kickbacks, biceps curls, and ab crunches (upper body one day, lower body another.)

Here's some more on the exercises: http://www.smoothfitness.com/products/smooth_sierra2_photos.htm

Thanks! :hi:

[MemphisTiger]

5. I would strongly consider investing in adjustable dumbells

and a barbell and plates for it. They are pretty inexpensive compared to a homegym type machine and more versatile. If you are interested an adjustable bench is a wise investment or if you're inclined a bench press bench that comes with a moveable adjustable bench. Try something like this.

http://www.costco.com/Browse/Product.aspx?Prodid=11030084&whse=BC&topnav=&browse=

or

http://www.samsclub.com/shopping/navigate.do?dest=5&item=116995

The second one comes with the weight set and free delivery. I know it's from Sams but it seem like a good deal.

Then all you need is an adjustable dumbell set. They are fairly inexpensive. Good luck. If you have any more question, don't be afraid to ask them here. There are tons of people here that know their stuff from different backgrouds.

[Lone_Wolf]

6. You should consider an abbreviated routine...

consisting of some basic, compound exercises like squats, deadlifts, dips, chins, and bench presses. Since your time is so limited, these will give you the most "bang for your buck." Here's a good article:

http://www.trulyhuge.com/hardgainerL01.html