Here's an answer direct from a personal trainer. 12 to 15 is the magic range for reps (repetitions) in each set. The weight should be heavy enough that you feel the work it takes but not so heavy that you can't bang out 12 to 15 in good form. If your form is suffering, then you need to drop the weight.

Personally, I stick with 12 reps per set. When my trainer trains me, he has me do 15 reps per set.

The circuit is a designated section where you can get a full body workout of the major muscle groups in a reasonable amount of time (usually 30 minutes or so). For PF, like Randrum goes to, there is a traffic light. When the light turns green, you start your lifting and when the light turns red, you wipe the machine down and move on to the next machine in the circuit. I usually ignore the lights (unless it's crowded and then I'll obey the rules out of time consideration for the other gym goers) and do 2 to 3 sets of 12 reps for each machine.

You can hop in and out of the circuit as you please. It's your body, your workout so it's up to you how you do it.

That's a fair question about breaking the machines. Most of them you shouldn't have any worries about but those that can be mounted may have a weight limit on them.

Injury is a definite concern. It's very easy to hurt yourself if you use improper form and/or lift too much weight too fast.

This is an excellent suggestion. Also, some gyms will offer one free training session or a free orientation to familiarize you with the machines. If yours does, take advantage of it. If not, it could be worth your while to pay for one training session to get you started. If you do that, make it very clear that you are a beginner and are not positive of how much weight would work for you.

I lift differently than Randrum. Nothing wrong with that; it's our individual bodies with individual issues, obstacles and goals, so we're bound to go about things differently.

Abs can be worked more often than other muscle groups as they heal faster, so when I'm in a routine, I'll work my abs every day. I just work different parts of them on different days. For example, upper and lower abs one day and obliques (sides) the following day.

Give yourself at least 48 hours between working out the same muscle groups. If you work your lower body (quads, hammies, glutes, hips) on Monday, don't work them again until Wednesday at the earliest. Give yourself more time at first because your body's not used to regular training. You may want to start with one day for upper body and one day for lower body each week for a couple of weeks and then add in one more day the third week.

One of my programs was upper body (chest, triceps, biceps, back, shoulders) on day 1, cardio on day 2, training lower body on day 3, cardio on day 4. Rest day then repeat.

One of the simplest and cheapest things you can do for yourself is to watch youtube videos of beginner weight training videos. If you want to start at home, go to Walmart or a discount store and get yourself some resistance bands and free weights. You can do those workouts at home if you are shy about the gym or if you can't make it to the gym one day or night but want to get some work in. You can do simple lifting while watching TV.

Maybe one of these might help:















Don't forget to warm up properly for about 5-10 minutes doing cardio or jumping jacks before you do any weight training. It warms up the muscles and minimizes your chance of injury. Lifting with cold muscles is a bad idea. Also remember to stretch and cool down afterwards.

Yesterday: 1.5 hour walk in the park with my brother, leisurely

Today: 30 min stair master, manual 2-4

Strength training is my favorite part of exercise because it's the most energizing and the most results oriented imo. I do all free weights, lifting and calf strap-ons (no giggling), always two sets of 15 (my own preference).

Forgot to add: also love using medicine balls (lots of ideas on that available on the Internet).

:giggle:'s Anyway

There was no time to exercise today and there might well be no time tomorrow. But it's okay. A lot of my exercise right now is focused on loosening up/breaking up scar tissue in my chest and sides and I know I need to give muscles time to heal between exercise days. I'm content with my endurance and muscular strength for right now. I tried to remember to roll back my shoulders and stretch a lot today between things.

I had to go to my chiro appointment, then pay some bills then off the grocery to pick up a few things. This time I didn't use the handy cap buggy I walked the store nice and easy, not the normal stuff but enough I was tired when I got home.

It's not a New Year's resolution...I swear.
 

Now that winter is finally getting to the Northeast I'm taking my activities indoors. I wouldn't call it a New Year's resolution, but I do need a regimen to keep me disciplined and active.

Regimen includes alternating cardio and weights - 6 days a week going forward. Short term plan - 2 months of this and then switch it up.

Tues - Spinning class 1 hour
Wed - Weights (will detail this later on a weight day)
Today - Treadmill - inclines and intervals 30 min
Tomorrow - Weights

Gemme - your posts are a wealth of knowledge - thank you! I was spin-pimped and now I'm into it 1 day a week. LOL

1st Week...DONE!
 

On the 5x5 stronglift programme mixed with HIIT cycling. Sore the first week but already seeing improvements all over.

45 min. stairmaster 2.5 floors per minute, levels 2 through 4, 350 cal, 115 floors
15 min. stretching and light light leg/ab work

I go after work and was EXHAUSTED after work but I made it there, and the exercise reinvigorated me.

Hey, friends,

Today I did a 1.5 hour walk in the park with my friend, Hope. She's my cat sitter and my old college roommate. I told her to come over after her morning pilates class, and then when she came over, I was still laying in bed in my jammies with BB. She petted the cats while I got ready. I kind of turned her into a drill sergeant without the yelling. I asked if she minded that I'd arranged for her to be the catalyst that got me out of bed, and she said she didn't. So... more power to me.

This afternoon I went to the gym and did half an hour on the stair master, 2.5 floors per minute, 88 floors, levels 2-4, 270 calories. I'm still watching Making a Murderer on Netflix. I really enjoyed watching Season 2 of Transparent. I loved it!

I had a nice work-out at the gym today. I did 30 minutes on the StairMaster, 94 floors, levels 2-4, 290 calories, 2.5 floors per minute. Then 30 minutes of yoga, stretching, and weight lifting, and ab/leg exercises. Those last 30 minutes were especially relaxing. It was a cold and rainy night outside and somehow a breeze was coming into the gym, and it felt kind of magical.

One thing's for sure, you'll never get trapped in burning building. :blink:

Dang girl, that's a lotta stairs!

I had a really stressful day, a bunch of life stresses hitting me at once. I decided to get to the gym and "work it out" ;). It did actually feel good. Today: 30 minutes StairMaster, Levels 2-4, 89 floors, 270 cal., 2.7 floors per minute. Then: 30 minutes floor exercises (legs, light abs), weight lifting, stretching, and yoga. Again there was that nice cool night breeze coming from outside, making me feel extra zen :)

Weights during lunch break - weight amounts written in my journal at the gym, but basically 3 sets / 10 reps each increase weight with each set.
Leg press
Leg extensions
Bicep curl
Tricep pushdown
Seated Row
Crunches

Had to take chest press and lat pulldown off my routine because of a rotator cuff issue. Still working to get mobility back first before adding weight.

Felt kinda too easy today. But I'm not sure if it would be better to increase weight or reps at this point.

Trying to block out time later- should be on the rowing machine for 3-4 miles. Yesterday and the day before I exercised too late in the day- after 9pm- and it made me too wired for sleeping...:|

Today I took a two hour walk by the river with my brother Dave, his husband Jan, and our friend Eli... All some of my favorite people.

Then I went to the gym and did 30 minutes on the stair master, levels 2-4, 270 cal., 88 floors, 2.6 floors per minute. Then I did 30 minutes of floor exercises: abs, weight lifting, stretching.

The last half of my gym work-out was extra special because it was a Saturday night so it was pretty empty so it was just music, city lights out the window in the dark, and a reflection for a mirror when lifting weights. It made me feel so peaceful.

<Gemme sneezing post>

Back in the day, when Mr. Potato :dog: was living with his sister, one would sneeze, and then the other would sneeze, and then the first would sneeze, repeat.

Now, Mr. Potato sneezes, then I fake sneeze, then he sneezes, repeat.

This actually happened today, minutes before I hit the elipitical, and then he hit the treadmill (I only have one inside extension cord).

Mr Potato :dog: 18 minutes, .9 miles per hour.

Mr. DapperButch, 30 minutes, 400 calories burned.

Two bachelors, but happy.

I walked quite a bit today, for probably about 4 hours, before I went to my Al-anon meeting. I'm guessing that I walked about 3 or 4 miles, just sorting out things in my mind, kind of wandering, while window shopping, between lots of the downtown area at home.

As far as gym type of work outs, I've actually got a pass to work out at an gym that we have on campus. I go about three times a month, which isn't often, but when I do go, I usually sit in on a group yoga class, then do some additional stretches on my yoga mat. I tried the recumbent bicycle thingy and I didn't last too long. Mostly because I would rather just go for a long walk around town, like I did today, and stop off for treats at a bistro or cafe. :blush:

One thing I plan to work into my exercise rituals is to sign up for swimming yoga..... or is it called water ballet? I love to swim and I hope to add that kind of exercise to my cachet of activities, as soon as the weather improves.

I have been cautious with types of exercise lately because I gave not felt too good lately --- sometimes exercise helps me to deal with stressful life stuff and yet other times it stresses me out more if I exercise too much. I have noticed though that if I make a concentrated effort to breathe deeply while exercising that it helps with lowering my stress levels.

I repeated the scenario from last week. My cat sitter/old college roommate/Hope came by after her pilates class, so thus I got up and got dressed, and we walked for an hour in Central Park. Then she wisely went on her way, while I stayed and got lost in a sleet storm (Well, that part didn't happen last week.). Story of my life!

A good tug-o-war walk with the 100 lb dog.
4 miles rowing.

Finally been back to the treadmill this week. Fourth time today of about 40 minutes. I've been putting it on a healthy incline too! I hope to keep it up now that I've gotten over the barrier of actually starting again!

Off work today so was able to get a nice work-out in: 1 hr 15 min on the stair master,level 3, 565 cal., 182 floors, 2.4 floors per minute. Then 15 minutes of weight lifting and ab/leg exercises.

So what does everyone use or recommend? I used a fitbit for about a week and while it was interesting to see how many steps I took, it just felt like another thing to charge. Maybe I'll go back to it at some point.

I've gone through a love/hate relationship with my fitbit Charge HR(I affectionately call it the fit-bitch or nit-wit). I like tracking the heart rate on my workouts and over time so I can see progress with peak and sustained workout HR. Not sure if that's worth a hill of beans, but I like tracking it. My mom and I have steps challenges and she kicks my butt in steps, but I walk more flights of stairs 10-fold. Overall, it's been a decent motivator for both of us. It also helped me make my sleep patterns more consistent for better energy and mood.

Just my .02. I'd love to hear about other gadgets, too and what folks like most about them.

what does it tell you about your sleep? how does that element work?

I was sooo tired after work but made it into the gym: Stairmaster 45 minutes, level 3, 350 cal, 113 floors, 2.4 floors per minute. Followed by: 15 minutes stretching and light ab/leg exercises on the mat.

4 mile row. And I think I spent half the shivering. I'm considering that exercise. It's flippin' freezing and windy and crazy here!

I think it's based on heart rate decrease and movement, but once I sync it with the app on my phone it shows a graph of what time I go to sleep, restless or awake periods throughout the night, how long I sleep, and when I wake. It's pretty generic information I think.

So based on that info, I've set a "bedtime" routine to be more consistent, and also tried to get in a consistent amount of sleep each night. Sometimes that's easier said than done. But I do notice a difference in my daily energy and mood when I'm more consistent with sleep.

Before this nit-wit I never would have suspected that that would have an impact. :)

The downside - is that when I roll over in bed, if the little light/sensor thingie is not firm on my wrist the darn thing shines in my eye and wakes me up.

I'm gonna be stuck at home today.

So I'll be turning up some loud fast music and going to town on the punching bag.
Will do push-ups too.
And sit ups.

(Undecided what else)

Upper body workout is still off limits, so today will be lower body and some core after PT. It will be a good day.

Has anyone used a Bowflex Treadclimber or Max trainer? I'm debating buying one of them and just not sure which one I want. Thought I'd see if any of you had opinions.

AND consumer reports if you have a membership?