Add Weight Work to Your Cardio Exercise

As I said in About Me and elsewhere on the blog, I love to ride my bike and burn up calories, but don’t do very well on the weight work and building lean muscle mass. Usually, I get to the health club when the snow and ice comes in winter here in Chicago and I am no longer able to navigate my bicycle outdoors. But, when winter conditions start to dissolve, so does my interest in health club workouts. Weight no longer has been the rule.

I no longer think about a club visit like a kid having to eat his veggies

This year, however, I have resolved to continue to work out with weights even when I can ride my bike every day.

Tuesday is a good example. I rode 20 miles in the morning, ate, walked the dog and then went to the health club instead of going back out on the bike.

My new workout consists of five minutes on the rowing machine to get my heart started. I considered my roughly 2 hour bike ride as my cardio instead of 30 minutes on the rower.

Then I do three sets of my three ‘big muscle’ exercises. These include leg presses, lat pull downs and chest presses on a machine.

On the one hand these are the same exercises I did when I lost 50 pounds in 52 weeks. However, with my new information about senior workouts cutting down on the actual weights and increasing the reps to benefit the tendons and ligaments, I am no longer finished in 15 minutes as before.

I just did a workout and it lasted 45 minutes including the 5 on the rower.

The fact that I am still doing weight work two months after the start of winter has had an interesting side effect. I find my shirts slightly tighter and my pants a little looser. Not a bad thing.

Tony

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Filed under aging, Exercise, life challenges, Weight, weight-training

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