Fitness is a Lifestyle...

[Big_D]

I have been a member of 24 hour fitness for many years. I started when they were called Family Fitness Center 20 years ago. I noticed they have several locations across the western states. It makes it nice when I have to travel.

I noticed most hotels mention they have exercise rooms...it usually ends up with a broken down treadmill and a universal gym. What a joke.

C'mon who else is dedicated to physical fitness???

Lets hear your routine...Here's mine

Start on the Elliptical Trainer for 10 minutes at level 7 for a warm up.
Situps on the Ab-Bench:
100 Normal position and 100 on each side for obliques.
Weight Training:
2 Muscle Groups on a given day
4 Exercises for each Muscle Group
3 Sets of 10 repetitions for each Exercise

Work Muscle Groups in pairs starting with the largest muscle of the two
Back & Biceps one day
Chest & Triceps the next day
Shoulders & Legs another day

I usually work out for 1&1/2 hours every other day.

When you reach a plateau, switch around different pairs of muscle groups.

Give it a try...

[jestmaty]

I do about 5 hours of cardio per week. I ride a recumbent bike in front of my tv for no less than an hour at a time. 4 to 5 times a week

A Polar heartrate monitor keeps me honest week in and week out. My workouts vary in intensity and most of my riding is done in the 65-70% of max hr. Bursts up to +/- 160 beats per minute really get me going.

I'm training to ride in the MS150 nex April. Charity ride for multiple sclerosis from Houston to Austin Tx. over 2 days. 150 total miles.... approx 90 the first day and 60 or so for day #2.

I really need to do a few things,

1) lift some weights to build more muscle mass, to burn more fat..
2) get my diet under control, I eat like a pig, bad, bad, bad food. Fast food Why, I don't know... I'll exercise 5 days a week but still gained a lot of my weight back that I lost a few years ago.
3) lay off the beer... enough said, excess alcohol consumption makes you fat. Plus it's not good for you.

I'm 42 yrs old, but still feel better than I have in the last 20 years.

[jdeanski]

Originally posted by jestmaty

I'm 42 yrs old, but still feel better than I have in the last 20 years.

Yep, when I was in my 40's I was running about a thousand miles a year and weighted about 30 lbs less than I do now. But here I am almost 60 and my knees are so bad that I need to climb steps one at a time. I still work out at the club three times a week but do weight training.....I'm working on 18" biceps....about 17 1/4"+ now....but at my age I keep hurting myself. I'm to the point in my life that I work out so I can drink, eat and party to enjoy myself.................death is just a part of the life process so have some fun getting there in the best shape you can!

[Big_D]

Originally posted by jestmaty
I do about 5 hours of cardio per week. I ride a recumbent bike in front of my tv for no less than an hour at a time. 4 to 5 times a week

A Polar heartrate monitor keeps me honest week in and week out. My workouts vary in intensity and most of my riding is done in the 65-70% of max hr. Bursts up to +/- 160 beats per minute really get me going.

I'm training to ride in the MS150 nex April. Charity ride for multiple sclerosis from Houston to Austin Tx. over 2 days. 150 total miles.... approx 90 the first day and 60 or so for day #2.

I really need to do a few things,

1) lift some weights to build more muscle mass, to burn more fat..
2) get my diet under control, I eat like a pig, bad, bad, bad food. Fast food Why, I don't know... I'll exercise 5 days a week but still gained a lot of my weight back that I lost a few years ago.
3) lay off the beer... enough said, excess alcohol consumption makes you fat. Plus it's not good for you.

I'm 42 yrs old, but still feel better than I have in the last 20 years.

That sounds great, I like riding bikes...and for such great cause too.

Make sure you start off gradually for weight training, so you don't injure yourself.

You're right, diet is key. I have gotten alot better in that area. I eat chicken and fish with rice or potatoes and veggies as much as possible, fruit and egg whites in the morning, take a multi-vitamin daily and also some protein suppliments. Its easy to get sick of that diet, but good for staying fit.

Thats excellent, I am going to be 45 next Bday...but still feel 30.

[Big_D]

Originally posted by jdeanski


Yep, when I was in my 40's I was running about a thousand miles a year and weighted about 30 lbs less than I do now. But here I am almost 60 and my knees are so bad that I need to climb steps one at a time. I still work out at the club three times a week but do weight training.....I'm working on 18" biceps....about 17 1/4"+ now....but at my age I keep hurting myself. I'm to the point in my life that I work out so I can drink, eat and party to enjoy myself.................death is just a part of the life process so have some fun getting there in the best shape you can!

Wow, are you selling tickets to the gun show...lol 18" are big guns.

I used to run in my 20's but decided the impact was going to do me in eventually so I switched to elliptical trainer for cardio.

I have had shoulder rotator cuff problems, but work through it somehow. It sucks when you get injured. Especially the low back. I see a chiropractor when I can to get an adjustment now and then.

KEEP IT UP!

[jestmaty]

Calories so far this month by week..

week ending 11/25 2187 roughly 210 minutes of cardio for the week
Goofed off all Thanksgiving weekend
week ending 11/18 4088 6 hours 41 minutes on the bike
week ending 11/11 1450 slacked off only 2 hrs 10 minutes
week ending 11/04 3220 5 hrs 41 minutes on the bike
week ending 10/28 2113 3 hours 42 minutes on the recumbent

These #'s are all exercise time, no breaks. Start the clock when I begin pedaling and stop when my time is done.

So far this week... Mon. thru Wed. 3 hrs 31 minutes and 2498 calories.

FEELIN" GOOD !!

[Big_D]

Thats Excellent!!! Keep it going.

I went to the gym 3 times during Thanksgiving Break. My kids kept wanting to go, so I took them. It motivated me into getting 5 days in that week.

[jestmaty]

On the boat in June, about to water ski...

[jdeanski]

Originally posted by jestmaty
So far this week... Mon. thru Wed. 3 hrs 31 minutes and 2498 calories.

FEELIN" GOOD !!

Jesty.........you are far to serious. You need to stop keeping time and just have a good time doing it. Your body will tell you when to slow down.......but................keep at it!!! The old saying is you want to die old but as young as you can!!

[Kalbo607]

35 years old here, run 4 miles 3 x times a week. I also do 8 sets of 50 (over about 1 1/2 hours) push ups on the days I don't run which leaves me one day of rest. I have been doing this work out for about 6 years now. I know it is boring and no variety but that's my thing.

[Big_D]

Originally posted by Kalbo607
35 years old here, run 4 miles 3 x times a week. I also do 8 sets of 50 (over about 1 1/2 hours) push ups on the days I don't run which leaves me one day of rest. I have been doing this work out for about 6 years now. I know it is boring and no variety but that's my thing.

I used to run, but I was worried about the affect of the impact to my knees and back over a long period of time. That is why I use the elliptical trainer.

Bottom line is, whatever you can do to keep yourself motivated is key. All physically activity has merit.

[jestmaty]

Originally posted by jestmaty
Calories so far this month by week..

week ending 11/25 2187 roughly 210 minutes of cardio for the week
Goofed off all Thanksgiving weekend
week ending 11/18 4088 6 hours 41 minutes on the bike
week ending 11/11 1450 slacked off only 2 hrs 10 minutes
week ending 11/04 3220 5 hrs 41 minutes on the bike
week ending 10/28 2113 3 hours 42 minutes on the recumbent

These #'s are all exercise time, no breaks. Start the clock when I begin pedaling and stop when my time is done.

So far this week... Mon. thru Wed. 3 hrs 31 minutes and 2498 calories.

FEELIN" GOOD !!

Wound up with 5 hrs 1 minute and 3364 total calories for week of 11/30-12/2. If you notice the hrs to calories burned, you'll see I average 10 calories for every minute of exercise.

301 minutes ( 5hrs and 1 minute ) got me a little more this last week, 11.17 calories per minute. I really enjoy giving my heart a workout via cardio. I wear a wireless chest strap that communicates with my Polar wristwatch/heartrate monitor.

Average about 65-70% of my max heartrate for about 95% of my workouts. Hit about 90% max heartrate for approximately 5% of my total workout time.

I haven't read a lot about it, but it seems that vigorous walking at about 115 beats per minute burns more fat than seriously high heart rate #'s. If my workout is unusually high for heartrate, I burn more calories but the % of fat is lower.

For instance, average 120 bpms for a 1 hour workout, burn 600 calories and 55% of those calories are fat calories burned.

If my heartrate is closer to 135 bpms for the same hour, I'll burn 700 calories, but the % of fat burned may be closer to 45%. So....who really cares that the first workout gets me 330 calories from fat and the 2nd gets me 315 calories



The end result is a happy body for me

[Big_D]

Yes, it is true, a lower target heartrate actually burns more fat. It doesn't seem like it would be the case...counter intuitive.

Good Job on the 5 hour mark...thats a lot of cardio!

[jdeanski]

Originally posted by Big_D
Yes, it is true, a lower target heartrate actually burns more fat. It doesn't seem like it would be the case...counter intuitive.

If I remember correctly and not having to look it up and get overly technical when we begin to exercise our bodies are using the "sugars" that haven't been converted to fat yet for energy. As we approach the 45 minute mark those "sugars" are depleted and we begin to burn our stored fat. To burn fat for your fuel time is just as important as pulse rate, after all you don't want to wear yourself out before you begin to burn 100% fat.