Tweaking the Workout

1So here I am at the last day of the first two weeks of the new workout plan. I made it through, I am not injured and am building up enthusiasm. After punching through a leg workout I have come to a decision that I want to change my workout schedule once again. Rather than doing 30 minutes of cardio on the treadmill every other day I want to do just 10 minutes each day at a higher pace. It will be the warmup to the strength training session. This certainly doesn’t leave out taking nice calm walks during or at the end of the day, but doing it early in the morning seems to lead to a greater appetite throughout the day.

It has been proven that we get more out of small sessions of intense cardio than we do from long drawn out ones. Along with this it has also been proven that strength training burns more fat than cardio. Where you find lean muscle mass you will also find less fat. It also accounts for better muscle to bone connectivity, a healthier immune system and better overall health.

So the new routine will look like this:

Monday- 10 Minutes Cardio, CHEST Routine
Tuesday- 10 Minutes Cardio, BACK Routine
Wednesday- 10 Minutes Cardio, ARMS Routine
Thursday- 10 Minutes Cardio, SHOULDERS Routine
Friday- 10 Minutes Cardio, ABS Routine
Saturday- 10 Minutes Cardio, LEGS Routine
Sunday- Day of Rest

I will continue in the same path of doing just one set of each exercise but will gradually raise the weight to the point where doing just 12 reps is a challenge. When I feel comfortable enough I will raise the the sets on each exercise to 2.

I warned you that although I put together a routine that things may change and after just two weeks of positive thinking and concentrated efforts of physical exercise I am already moving forward.
Blood Sugar- 109, Weight- 191.0

Bowflex LEGS
Squats- 230 lbs, 12
Calf Raises- 230 lbs, 12

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
This entry was posted in body building, fitness, growing up, health, life, minimalist, primal, simple living, type II diabetes, walking and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink.

11 Responses to Tweaking the Workout

  1. kkeevins says:

    Bill: Your focus and determination are inspirational! Thx so much.
    –Kathy from:
    Diary of a Dedicated Diabetic at WordPress

  2. ProsperityAndCalamities says:

    When you say “we get more out of small sessions of intense cardio than we do from long drawn out ones,” is that more fitness wise that we get out? I’ve been trying to exercise with the idea of a healthier heart and most things I read say 20-30 minutes of exercise. Yet, I do read that for weight loss that shorter more intense workouts are better. So just wondering what angle you’re coming from!

    • I am certainly no fitness expert, but have heard from multiple sources that running the length of a football field as fast as you can three times burns more calories than 30 minutes of walking.

      • ProsperityAndCalamities says:

        Yes, that does make sense for burning calories and weight loss. But I do wonder which is better for the heart… quick, shorter workouts or longer, even paced workouts? I really don’t know!

      • I suppose it could start with baby steps. I love that approach.

  3. dang, i need to get my off my butt. can jest about it, much longer…

  4. Jess says:

    Good planning! Refining and improving is always good, and you’re still building up enthusiasm rather than feeling over it, which is the main thing.

  5. camcoogan says:

    Keep switching it up until you find the exercise that you can ‘enjoy’ and that fits into your lifestyle. High intensity interval training (HIIT) is purported to the one of the best workouts in the shortest amount of time. Endurance, strength, balance and flexibility- finding do-able programs that fit into my life- that is my ultimate goal. In the meantime, I will sit in my computer chair and follow your progress! 😀

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