We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Our current exercise regimen is 2 days/wk of mostly weight work, 2 days/wk of cardio, and 1 day/wk of calisthenics. In the fall, will switch to 2/wk of calis and one of cardio to mix it up, but when we can we put in one additional day of cardio on a weekend if there is no physical outing planned. This fits, because church in summer is 10 AM instead of 9.
What we call "cardio" is really endurance-maintenance and endurance-building for people with sedentary (ie less than 6 hours/wk of short-of-breath exertion) lives. The idea is to keep heart rate far above walking or recreational biking, with sprints of max heart rate, for 1 hr+. At this point, I can tell how hard my heart is pounding without looking at any gauge.
Our current cardio routine gets us moving with vigor and lots of sweat, and the time flies:
- 15 minutes elliptical, moving resistance up and down the scale from 3 to 15 - 30-60 second sprint on assault bike - 15 minutes treadmill at incline of 4, moving speed up and down from fastest walk possible to moderate walk (3.2 for me). I willnot run anymore - I ran enough in past years with great pleasure, but the thrill is gone. - 2 minutes Jacob's Ladder semi-sprint - 15 minutes stair machine, moving the speed up and down the scale (I just go from 2 to 3 to 4 to 5 then back down. At 5, I sort of need double steps - 200 meter sprint on ski machine - 3 sets of 1-minute jump rope with 30-second plank/rest between sets. Sometimes the heavy rope, sometimes a speed rope.
That's just a bit over an hour if you take very little rest to breathe - which you are not supposed to do.