I’ve just started a new job and there’s a great fitness center downstairs complete with exer-cycles, rowers, stairmasters, treadmills, a universal gym, some freeweights (dumbells), and a few sundry infomercial-type exercise items (ab-flexer, etc). So I’ve decided to start exercising 2 or 3 mornings a week.
And before anyone commends me on my decision to get fit, I should tell you all that the main reason I’m going to start doing this is the commute: I commute about 35 miles each way, and mornings in have been taking almost 2 hours. I can’t take it, and if I leave 45 minutes earlier, it only takes 45 minuts (go figure). So, instead of leaving at 7:15, and either being a few minutes late or right on time (but either way very frustrated), I can leave at 6:30, be there by 7:15, and have 90+ minutes to kill before my workday begins at 9:00. It’s a strictly 9-5, so I’m just stuck with the afternoon drive, but it’s not as bad as the ride in (pretty consistantly 75 minutes). But I digress.
I’ve never really delved beyond 45 minutes on the bike and a simple circuit on nautilus, and I’m really looking for something challenging and sustainable that I can get through in 60 to 75 minutes (and still be able to work till 5). Can anyone recommend a routine or a web site that outlines a routine? I’ve mentioned the fitness center to a few co-workers but nobody really seems interested in it, so I’m solo here, and I’ve visited a few times first thing in the morning and there’s never anyone there. What I’m getting at is it’s not monitored/staffed and there isn’t anyone around that’s available to give me pointers.
In such circumstances, I always turn to you guys, and ya’ll have never let me down.
~Winston
I’d take advantage of the weights and work some there. Added muscle is good for burning calories, increasing bone strength, slimming, yada yada yada. That said, cardio is great for overall health. If you are thinking 3 days a week, why not do 1st day, bike or treadmill for 40 minutes (A great amount of time btw), 2nd some weight training, 3rd day some bike or treadmill (but not the same as day 1, you want variety). Swith the weight training muscle groups you are doing every week.
Granted, this method won’t have you looking like Ahnohld anytime soon, but it’ll help your overall health. If a leaner stronger body is your goal, only do cardio once a week, and weight train upper body one day, and lower body the third.
Upon preview, throw in the weight training twice a week.
But don’t expect any changes over night. I’ve been going to the gym 3 times a week for about 3 years. I’ll have that six-pack ab by next summer. I swear it. (I thought the same last fall)
Good advice, NurseCarmen. The only immediate result I expect is to not start my days with what I’m starting to think of as “Commute Rage”. 
A little rage helps when lifting!
Sigh.
I used to, but then my personal trainer went on maternity leave and we have not resumed our sessions since, which means I’ve had no real vehicle of accountability these many months, which also means I’ve been a mega-slacker.
Thanks for reminding me… :o
I would suggest the following, actually:
[ul]
[li]Cardio - start with about 1/2 hour on the bike, or a treadmill (I crank up the grade and walk quickly) or erg (if you have technique, but 1/2 hour is a bit long) or stairclimber (if your knees will take it; mine won’t). Work up to whatever heart-rate or sweat-output you are comfortable with.[/li][li]Stretching/Strengthening - spend about 15 minutes stretching and then strengthening the core (back/abs). This can be done on a mat or a piece of carpet, keeping it localized.[/li][li]Weight Circuit - spend whatever time you have left on weights, either 1 or 2 sets of everything. Maybe some days you hit them once each for 20 reps and other days go for 2 sets at 12-15 reps. This isn’t a super-heavy weight workout, but it can be tiring if you cut between-set rest to a minimum. You could try something like: leg press, leg curls, lat pulls, seated rows, dumbell bench (no spotter), dumbell military, flys, something else for shoulders, curls, tricep extension.[/li][/ul]
This works well for me when I’m trying for “unspecified” fitness - it’s not really sport-specific, but it gives a good workout, burns calories, strengthens the core and the rest of the body, and keeps one limber. Actually, if I did this more often, it would be great, but I tend to spend more time biking. Oh well, hope this helps.