I would say if you are going to do both in one session do the strength training before C.V. (but after warm up), however there is no probelm with doing either a 30mins:30mins mix or with doing one am and one pm training session.

Find what you enjoy doing and build a routine around this - If you enjoy it you will stick to it.

If you enjoy your morning walk/jog keep to that then arrange eve schedule around what you want to acheive - remember that inceases have to be controlled though. If you train everyday and add evening sessions then you would have raised your intensity by 75%.

Hope this helps
D

Thank you D. Your response is reassuring.

I'm newly *retired*, so hopefully that'll help me stay on course lol

ds

Feel free to ask me with further details and questions if you need help, I'll try and help where I can.

Retirement? Sounds like an opportunity to start enjoying yourself to me, and fitness is an excellent hobby to have.

Good luck with your training.

Dan

lol - take it you have lots of questions? I'll do my best.

Dan

Fleshy upper back and abdomen. Every where else is "normal". Cardio melts, I heard. Just isnt budging though...

What do you recommend.

ds

Sorry Dr thats a bit vague, what do you mean by cardio melts? do you mean that you have a little extra weight that you wish to lose and you have heard that cardio can help?.

I have to nip off shortly but will get back to you asap.

outline what you want, what level your at and how long you have been exercising and I'll offer some suggestion - sorry to be a pain but I'll be offer better advice this way.

dan

Hey Dr,

Do your ailments give you any issues? i.e. are you ever in discomfort or do they stop you doing anything?

Your routine is not too bad for a starter - you could vary your running up steps with walking up and down two at a time for the sake of variety. Keep with the yoga stretches and check with your chiropractor if the routine is suitable when you see them next. Do you have a bicycle? Can you swim? Do you have anything you can use at your home? e.g. a step, hand weights, balls (anysort - golf, football, rubgy, big exercise ball, beach?)?

I would advise you start with simple functional exercises for now (squats, steps ups, simplified planks (possibly on knees), bridges, supermans etc.)
If you don't know theses exercises, check with someone qualified to show you how to position yourself without additional pressures on your spine and wrist.

Hope this helps
Dan

Hi my name is Chris, I am 24, a personal trainer and fitness professional of 5 years, I am registered with fitness Australia. I hope you don't mind me joining in the conversation but I would like to offer anyone the opportunity to ask me any questions at all and for those of you who are fitness professionals, coaches, trainers or anyone else in the know I would like to maybe exchange some ideas and insights of personal experience as I am always learning and love to gather innovative and creative ideas from people.

I am a 100m sprinter and I have just started training quite intense and would also appreciate any insight or ideas on this type of training, I do have alot of scientific and experiential knowledge in this area but would be open to anything new.

Also, Dr. Sunshine, something I have been working on for a while now is fitness training for those with limited time, space and little or no equipment. Have you thought of doing a circuit using bodyweight exercises? This will provide both resistance training and a cardiovascular workout in the one session, combine this with some PNF or static stretching at the end of your workout and you have a complete workout for all major muscle groups that covers strength, cardio endurance, muscle endurance, flexibility and core strength all in only 30 or so minutes.

Cheers, Chris.

So, this is what I've been doing since my last post

Mon, Wed & Fri mornings

60 mins Cardio Brisk walk 6km+ Slow Jog 1km + 46 steps up + 46 steps down

Weights 3x12, 2.5-3.5kg DB, exercises fromBodybuilding.com

Mon See Saw Press, One Arm DB Row, Incline DB Flyes-with a twist, One Arm DB Bench Press, Cross Body Hammer Curl, Iron Cross, Standing DB Calf Raise, Side Leg Raise, Situps, Oblique Crunches

Wed Lying One Arm Lateral Raise, Incline DB Bench with palms facing in, Cuban Press, Hammer Curls, DB Lunges, Side Leg Raise, Calf Raise, Tuck Crunch, Reverse Crunch, Alternate Heel Touchers, Toe Touchers

Fri Standing Palm-in-One arm DB Press, DB Flyes, Bent over Two DB Row with palms in, DB Shrug, Bent over Two DB Row, Zottman Curl, Standing DB Reverse Curl, Plie DB Squat, Side Leg Raise, Scissor Kick, Crunch-Hands Overhead

Evenings Rest

Tue, Thur & Sat mornings

DB Squat 3x12x3.5kg, Jorge Cruise's 8 minute mini workout x 3

Evenings 8-10km walk thro nature trail

Sunday Morning Arnold DB Press, One Arm Flat Bench DB Flye, Standing DB Upright Row, Middle Back Shrug, One Arm DB Preacher Curl, Tricep DB Kickback, Bent Arm DB Pullover, Stiff Legged DB Deadlift, DB Rear Lunge, DB Seated One Leg Calf Raise, Barbell Side Bend, Crunches, Flat Bench Lying Leg Raise

Evenings Rest

I dont choose a particular day for complete rest. If I'm tired and my muscles ache, then I take the day off. After all exercises I stretch, mainly incorporating Yoga postures.

I eat 5 healthy meals and drink 3-4 litres of water. On weight training days I drink 125ml of iced Ovaltine bewteen reps. And 100plus on nature trail days.

I dont want bulk on my body, instead would like to melt down the pudginess and look toned. I dont know whether the above schedule is right for that.

I would like to increase the distance for my slow jog over a period of time.

Any advice, tips, suggestions would be most welcome!

ds

Hey Dr,

Ur lucky to catch me online as I am currently in India for a six week stint and am finding internet time harder to get than I'd hoped.

Seems to me that if your looking for simple toning and non specific results that your training is way too complicated.

Try and simplify your sessions and they will become much more enjoyable and easier to stick to.

e.g. day one: step ups, squats, lunges + six way lunges followed by power walk.

rest day

day two: press ups, flies (incline or normal), single arm raises, rotator cuff work, lower trap work (prone raises or arm only supermans are good), lateral raises, followed by jog

rest day

day three: planks+one arm and one leg stages, crunches, shoulder raises, good mornings, supermans, oblique twists. Followed by powerwalk/jog/cycle/swim/cross training/step ups.

This is not an exact programme as I cannot prescribe without previously screening you, but is an idea of how you can simplify/structure your programme for continuity

use wobble boards or sit and stand cussions for any progressions on any day to increase difficulties.

Emphasise stretches at the end of your programme and you will ease aching muscles, keep drinking the water and keep up with all the c.v.

One final thought - why stick with a weekly programme? many of my clients now work with an alternate day system meaning one week has four training days and the next has three; this allows for a continual recovery system and you can progress and adapt your exercises as you go.

Sorry I cannot elaborate much more at this time. I return to the UK at the end of july. If you PM me then I will try and help you further - what part of the UK are you in btw?

Hope this helps a bit.

Thanks for replying!

At the risk of sounding sanctimonious oops , I feel that the human body was designed to engage all it's muscles, tendons etc etc to optimum, on a daily basis. From leading a very active, robust rural life where there was a lot of physical work, I've been sitting in a concrete jungle for the last 15 years and the only part of my body which has been well oiled and exercised and stretched to dimensions beyond my belief is my brain! I figured that for my own well being, I need to engage in demanding ("challenging" would be poilitically correct I suppose) physical activity and that's why I came out with this plan of action.

My biggest problem for not keeping schedules is our life style where one is required to pack up and leave at the drop of one's hat. I have carved out sections of time where I can peacefully do my exercises which engages my entire being.

After scrutinising my little log book, I have realised that the days I do my 8-12km nature trail walk, I'm way too exhausted to wake the following morning and do my cardio & weights session. So what I'm doing now is sleep in an extra hour and just do weights, which is a full body workout. If I'm upto it, then I'll do my brisk walk the same evening.

With this post, I wanted to know whether I'm doing OK. I dont have a whole lot of gym equipment at home and space is also a bit of a problem.

A new question has just popped into my head, which I think I'll post on a new thread.

Oh, I'm not in the UK. I live 2 degrees north the Equator, trying to sound mysterious and all lol

ds

I admire your enthusiasm! Be carefull not to overtrain though.

One final thought for you - remember that in most tasks your muscles will work "as a team", and so training muscles individually is not always trhe best option.