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.
My gyms have very few dedicated body-builders but I notice that even they will do an occasional treatmill run or 10 minutes on the Jacob's Ladder. They also tend to be the only people, besides me, who jump rope regularly. (Jumping is great HIIT cardio, and almost fun if you mix up your jumps. Takes a little skill and practice, but that's a cool challenge.)
I also notice that some gym regulars (ok, gym rats) do almost entirely weights, some only take daily calisthenics classes at 6 am (30 people in my class this morning), and some only do "cardio" on the treadmills, ellipticals, or Stairmaster.
Because the Maggie's Fitness for Life program is designed for endurance, energy, athleticism, and to stall or reverse the effects of sloth and age (and to look good, too) more than just to build muscle mass, I think general fitness is worth any possible compromise in growth of muscle. BTW, strength and muscle mass are not necessarily equivalents.
That said, no reason not to keep trying to improve one's deads, squats, and benches. Sturdiness.
Addendum: I have little doubt that training for distance running is a problem for weight training. I was just thinking about gym work. Distance work (marathon, +) takes a serious toll.
DH and I are 75+ and have started going to a gym twice a week. We just work on the weight/muscle machines and do 5 minutes on a cardio machine. What else would you suggest we start to try to incorporate into our routine? Thank you for keeping up the push--it is much appreciated.
> What else would you suggest we start to try to incorporate into our routine? Thank you for keeping up the push--it is much appreciated.
If you have the time start "hiking" for 45 minutes to an hour as many days a week as you can. By "hike" I mean walk *with intent*, not just idle along. A long walk in the morning helps get things flowing and is good for your brain on several levels. Especially if you enjoy being in each others company.
Migrate as much as possible from the machines to free weights. Even if it's the dumbells. Those work all the little helper/stabilizer muscles that make everything in life easier.
5 minutes on the cardio machine doesn't do much, other than "warm up". You can do the same thing with a 'warm up' set for the particular lift you're doing.
I am coming around to the opinion that 25 to 35 minutes of some sort of steady state aerobic work at a comfortable heart rate (barely able to carry on a conversation) is good for you. I get this by running 3x a week when I walk my dog in the morning (on 'off' days I'll sometimes put on a backpack that weighs about 35 pounds to increase that workout).
I think being able to run is in itself a useful skill. Not marathons, but a couple miles is enough.
Compound lifts (lifts that act across multiple joints) are more efficient than isolation exercises.
Also, again if you have the time, take a yoga, pilates class at least 2x a week, or some other stretching/core work class.
You sure that your SRAM is compatible? It’s PCB code is 1A3M (3 is the size of its capacity – 32).P.S.: Sorry my bad english, I’ve learned from myself.
I personally do more mixed workouts. In the type of metcon and orange theory workouts. My focus is heart health, muscle training, and calorie burn. I use a heart rate monitor to keep me honest. I do strength training but my focus is more toning than build up. I workout 5 to 6 days a week. I will say that even though I don't lift with a focus on building, I still get a lot of growth with my high rep workouts. These workouts appeal to me because there is a great variety. No boredom which is my issue with classic gym workouts.
Cardio: depends on one's goals. Early 60s, I'm more "one thing at a time". Did marathon in Sept, with a 10 mo or so lead time. Lots of slow-paced running. HIIT work will not enable one to handle long-distance endurance -- the energy systems being trained are completely different, and one needs time on feet to build connective tissue capability, especially as target distance increases.
Now I'm back in the gym, doing a Starting Strength novice progression (2x / wk; 3 x 5 across). Some light cardio (a 30 to 45 min run, easy pace, a couple times a week, if that) is OK, but not at top of the list.