Getting In Shape At The YMCA

animated girl lifting weightsI met with a personal exercise trainer today as part of my membership in the YMCA. Here’s the exercise program they gave me. The trainer said the weight is on the cautious side, and I can up-it if I feel it’s inadequate. I only learned how to use the computerized equipment today; I’ll be doing it in earnest tomorrow.

  • Warm-up: 10 minutes on cardio equipment. For treadmill, 3 mph with a 5% incline.
  • Chest press bio (“bio” being the type of machine): 2 sets of 15 reps using 40 lbs.
  • Vertical traction bio: 2 sets of 15 reps using 70 lbs.
  • Shoulder press bio: 1 set of 15 reps using 20 lbs.
  • Rowing torso bio: 2 sets of 15 reps using 45 lbs.
  • Lower back bio – trunk extension: 1 set of 15 reps using 70 lbs.
  • Leg press selection: press: 3 sets of 15 reps using 80 lbs.
  • Abdominal crunch bio: 3 sets of 15 reps using 50 lbs.
  • Cool-down: 10 minutes on cardio equipment.

20 years ago when I used free weights, I remember curling 50 lbs with one arm. I’m a long way from that.

One Reply to “Getting In Shape At The YMCA”

  1. You are going to do all that 3 days a week? Maybe you should go monday and thursday, or split up your days somehow.

    Leg press doing 80lbs, and you found it difficult? You’ll have to do a bit of focusing on legs. That’s only half of your bodyweight..

    I don’t do that much warmup, 5 mins at 3.5mph at 0% incline. I don’t like to waste my energy before getting to the real work. Even with 5 mins of walking I find that if I skip my walk I’m slightly stronger during my workout. That’s just me though. I’m respecialtarded.

    I think “cooldown” is bullshit. You don’t get “cool” by doing work. For “cooldown” I’d say go at ‘er, do 10 mins of HARD cardio. As soon as you stop and get to the car eat a nanner. Then when you go home have some protein. The nanner will replenish your glycogen stores and take away the dizzyness of the exersion, the protein will immediately start repairing your muscles.

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