I’m speaking as someone who used to be very fit and then,… not so much. I also had a whole series of sports injuries, one of which in particular could have been a lot more serious than it ended up being. My fitness really took a dive after that and I put on loads of weight.
At my fittest, I was about 112lb, went to the gym twice a day, and weighed my food in order to calculate grams of protein and required vitamin content…. yep… I was really that anally retentive. Never again! Then, at my largest, I thought I weighed about 147, but I since found that my scales were broken, so it was probably more like 157!
Started going regularly again last week and I’m trying to go 6 days a week (it’s actually easier of you make it into a habit and just do a little each day). I have a plan, but rarely finish the whole thing.
1. 10 minute warmup on the bike, random settings, aim for 5km distance, level 7
2. 10 minutes on the treadmill, max inclline, fastest possible walking pace (I can’t run because of damage to my knees). Usually works out around 6.5-6.8?
3. Row 1,000m, resistance 6, aim for 6 minutes.
4. Cross trainer 10 minutes, level 7, interval training, aim for a fast speed
5. Machines… lat pulldown, leg press, hip adduction and abduction (don’t know if that’s right… it’s the one spelt like “abduction”), chest press, pull ups, kneeling crunches with weight. All two lots of 15 with a medium weight.
6. Mat work… two planks for as long as poss, leg scissors (which I regularly skip because I really can’t do it) and then sit ups and press ups if I have the time (which I rarely do).
I also skip the cooldowns on the machines, usually. The problem is that this workout takes over an hour, so I need to learn to move faster… one hour should really be the max for a single workout, I think, otherwise how do you fit all your jobs into one day, LOL?
I was told that you should get a trainer to design something for you, and then review and change it every 6 weeks to prevent boredom and injuries.