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.
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.
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