Cross Trainer , Jogging and Rowing?

Question

Hi

Needed some help from the forum to decide how to divide my time between the three workouts . I go to gym daily and work on my cardios every alternate date. But I have a time constraint of 2 hrs.

I am 92 KGs and my aim is primarily to reduce weight and build my stamina.

I will give my current workout schedule

1. 30 Minutes Rowing = 6000 Mtr = 330 Cal

2. 60 Minutes Cross Trainer = 900 Cal

3. 30 Minutes Walking at 6.5 = 300 Cal

This is what I have been following for 2 months but recently decided to try running and was suprised to see I can run good 10 minutes without break and then 2 minutes break and then 10 minutes again and same repeated .

After the streneous running I dont have strenght to do cross trainer.

Can someone advise me on whats the best combination keeping in mind I wanns loose weight tooo. Pls feel free to increase time limits for any workout but I wanna keep it 2 hrs over all.

Thanks for the help.

Answer 1

with your time restraints why dont you try doing interval work on all of the machines, you could do 30seconds working at a high level and high intensity then 30seconds at a low level of resistance and intensity. do 10 of these on each cardio machine, and you will definately improve your cardiovascular fitness and burn more calories than working at a moderate rate for longer. You will get greater gains doing this than what you are doing currently. When you are working during the 30seconds you need to go as hard as you can!!!!!!!!!!!

Answer 2

I would suggest cross training with a low impact sport, such as swimming, cycling or rowing. You are working different muscles, but it's good to alternate with a low impact sport. I see that you are walking, so that is good.

If you want to build muscle, look into climbling. That is REALLY good for building muscle with the bore of lifting weights. It also increases balance, coordination and concentration.

If you want to reduce weight, you probably already know this, but make sure you are eating right. You can exercise 4 hours a day, pouring sweat, lifting weights, etc. but if you "reward" yourself with a whopper, then all goes to waste. Make sure you eat the right foods, stay minimal with sugars and processed foods and eat lots of raw fruits and veggies.

Answer 3

Hello,

Based on conventional wisdom eating less than you exercise will cause you to loose weight, your 1500 Cal exercise sessions 3 times a week certainly will help you loose weight!!

The time you spend exercising does build your stamina as well.

So based on that, I think your goals are being met at the moment. Now it cant hurt to add an extra exerxcise or 2 to your regime so adding a run is good.

You should be fit enough to run for 20, 30 or 40 minutes easily.

Your body isnt used to the switch between running and the next session - after a few weeks it will get used to tghe change in exercise and you will find it easier, so stick with it.

You could do 3 out of the 4 exercises - swap cross trainer and run, 900 cals running should take about 50 mins I think