As someone who has always wanted to be healthy, in order to do the things I love to do, I spend a bit of time every once in a while searching the web for a better exercise program. I have thus created my own program from various sources, and if it can be useful to others, that's great. That's why I posted it here. Granted, this method isn't for everyone...maybe it's not even for me in the long run. One thing's for sure, it works. I have been able to lose weight and become more fit at the same time, and that's important to me.
Mondays: On Mondays I have to be to work a half hour earlier, so I do one of my easier workouts. I get on the treadmill and run at a fairly easy pace for a while, then I speed it up incrementally, like up a tenth every four to five minutes. I do this for 40-45 minutes with the goal to use up at least 500 calories, according to the treadmill instrument panel. Depending on the treadmill--there are some made by different companies at the Kearns Oquirrh Park Fitness Center--I either burn 500+ or 600+. I imagine the real total is somewhere in between.
Tuesdays: I begin again on the treadmill, running gently for five minutes to get warmed up. Then I jack up the pace, going from about a 9:30 mile pace to about an 8 minute per mile pace for about a minute. I slow back down, but not quite to the 9:30 pace, maybe 9:20 or so for four minutes, and then run 1 minute at about 7:50. I keep this up, each time slowing down but slowing down a little bit less, and speeding up a little bit more, until I've used up 600 calories. Then I go to part B of Tuesdays workout when I do a variety of pushups, found here: http://www.youtube.com/watch?v=rPLoCnuam7c . After that I do two sets of bench dips, and two sets of any kind of triceps exercise. Sometimes my interval training changes to a slower pace but with a steep incline, changing the incline every four minutes instead of changing the pace. It adds variety when I'm feeling like not doing my workout.
Wednesdays: Once again I'm on the treadmill, this time to run at a comfortable pace for the entire time, not too fast, not too slow...more of a recovery day, so I try to keep it slow enough that I could still talk if I wanted to, without getting out of breath. Since Wednesdays are my arm and back workout, I then move to the machine and do two sets of 12 bent "V" rowing, with 100 lbs. Then, because I'm having trouble with my left elbow and biceps tendons, I do two sets of 12 on the lat pull-down machine with 60 pounds. Then I do two sets of 12 curls with the curl bar at 45 pounds. So much for the easy day! When I really need a break, I eliminate all the cardio on Wednesdays, but I haven't done that in February because it's fitness month at the gym and I'm trying to go every day except Sundays. The 12 reps is just what I'm on now. I'm building from 10, trying to make it to 15, but going up a little at a time.
Thursdays: This is another killer day! It begins with ten minutes of a warm up jog on the treadmill. Then I walk around and stretch for a few minutes getting real loose. After that I do M100s, which you can see here: M100s . BTW, I cannot do 100 without stopping. The most I've been able to do without at least stopping for a few seconds is about 34. So, when I get to that point, I walk to the next corner in the basketball court area, and go again until I can't do any more, on and on moving to another corner until I complete the 100. After that I go back into the treadmill area and try to get my 600 calories burned off (I estimate the M100s burn off about 200, but I have no way of knowing how accurate that estimate is). Then I do a variety of abdominal exercises that I don't know the names of, except one is called "Roman Chair Situps". Then I'm done. I was so worn out after Wednesday this past week that I abandoned the M100s and instead did an extra interval workout.
Fridays: By Friday, I really need an easier workout so, like Wednesday, I run at a fairly easy pace for 45 minutes. Then I do two sets of leg press with 200 pounds, two sets of lunges with each leg, two sets of 20 calf raises, two sets of leg extensions, and two of leg curls. Then Friday is done.
Saturday: The gym opens at 7 on Saturday and I have to be to work at 8. So I do a five minute warm up run, and then do a race pace 5k on the treadmill. That's it and the week is done I can go on to Sunday when I
REST!!! It's not enough rest, but it's REST!!
For my diet, I just try to eat healthfully, avoiding red meats more than I used to, eating less goodies, eating Clif Bars to supplement my diet. More bananas for potassium etc. Yes, I still eat desserts, but I keep it under control. That's about it. I'm needing a break, so after next week I'll do an easy week, and hopefully be back to killing it by the next week.
I hope this has helped anyone looking for an exercise program. In a perfect world, I would definitely recommend alternating this with an easier week, as far as the treadmill stuff goes.