Hello Denise Yelle,
I congratulate you on your lifelong health and fitness care.
Without doing a consultation to know you, generally speaking, if you have no medical conditions, are cleared by a physician for exercise, you may do the following:
1. three to five times a week: on the treadmill
2. twice a week: machines and dumbbells, 8-10 exercises for the major muscle groups with one or two days rest between strength workouts. Make sure to add balance exercises.
3. daily: flexibility
If you need more detail please click on the comment tab, thank you.
NAPS 2 B Fit
Natalie’s response is great. Physician clearance and no current medical limitations are most important.
Just a couple of thoughts: 1) If you’re not currently doing intervals (speed up/slow down) on the treadmill I recommend them. Increase the intensity by either increasing speed and/or elevation) to the point where you begin to “lose your breath—hyperventilate. then slow down substantially for at least 2-3 minutes until you could maintain the pace for quite some time. Then increase intensity again. Repeat the intervals for the duration of your 30-40 minute workout. 2) With regard to your strength training, choose a resistance that challenges the target muscle(s) to the point where you can’t complete more than 1 or 2 more repetitions. The balance Natalie importantly suggests is simply, for example, that if you work a muscle group that causes flexion at a joint, be sure to work the muscle(s) that cause extension.
I agree that daily stretching is important. One thought, stretch following your treadmill or machine training. The target tissues will be “warm;” therefore, more responsive to the stretching exercises.
I add my congratulations to your commitment to fitness.
I believe in mixing things up all the time with whatever modality you choose.
For instance: one day strength work with free weights the next time focus on endurance work
If you can “easily” workout: you need to rev things up
Challenge yourself with inclines, speed, agility drills, walking backwards, and getting off the treadmill and trying something totally new.
Dance class, yoga, balance work, flexibility training, BOSU, TRX can be added.
It sounds like you have a great program started for yourself, so congratulations! Rather than give you a specific routine (without knowing your specific goals/limitations), I will give you a few suggestions. I agree that the cardio and strength components are important to your routine. Cardio is wonderful for your heart and for reducing the risks of many diseases. The strength training exercises will help with bone density, which is especially important for women and lowering the risk of osteoporosis as we age. It also builds muscle which keeps your metabolism higher.
In addition to your current program, I would add a component that focuses on core strength. Abs, back, hip stability, and glutes. All of these muscles play a role in supporting the spine which is important for everyone.
Also, balance and flexibility are also important to your program. Some of the core work will help with balance. The flexibility/stretching will help keep your joints moving freely, increase your range of motion while doing your exercises, and reduce your risk of injury.
Keep going with your program, and find different activities that you enjoy!
I agree with Christine on adding in balance and flexibility work to your current program. You already have a great program and if you enjoy it keep it up.
You could try adding yoga or pilates to get in the balance, flexibility and core work Christine talked about. You may find the change in modality to be a nice addition to your programming as well.