Storm
Contributor
My wife and I are relatively new divers, and want to get into better shape before the ice is out and we start diving again.
I am 42 years old, 5 foot 9, and top the scales at 220. I used to be physically active. Ten yeras ago, I tipped the scale at 185, and was working out 5 days a week.
My wife and I moved out into a small town that didntt have a gym, and instead of taking up cyc;ing or walking, I took up couching. No more.
Two weeks ago, (not a new years resolution thing, but close) I stopped smoking. We dusted off the crosstrainer, movrd it from the basement into a room on the main floor of the house (the old out of sight thing was too strong), and just today picked up a small weight bench and about 140 lb of weights and bars.
Now it's time to start sweating. I ony have one limitation that I have to "deal with". When I was younger and in the military, I did a pretty good job of trashing my left ankle. As a result, high impact on that joint is frowned upon...both by me and my doctors. Hence the eliptical crosstrainer.
Here's what we are hoping to do, and would like some suggetions from the experts.
We are hoping to set up a workout routine something along this lines:
Each week will encompas the following
2 days weight training
2 days cardio on the crosstrainer
1 day pool time w scuba (practice drills, bouyancy control, finning etc)
2 days rest and recovery.
What we need to determine is which exercizes with free weights we should be doing, the number of reps, and beginning weight.
Which stretchs are best for overall fitness and in specific diving
Which programs we should be following for using the crosstrainer(flat vs hills etc)
How should we stagger the scheduling of these session to get the most out of our workouts, and recovery time.
Our target is weight loss, combined with strengh and endurace conditioning.
Any suggestions would be helpful
Thanks
I am 42 years old, 5 foot 9, and top the scales at 220. I used to be physically active. Ten yeras ago, I tipped the scale at 185, and was working out 5 days a week.
My wife and I moved out into a small town that didntt have a gym, and instead of taking up cyc;ing or walking, I took up couching. No more.
Two weeks ago, (not a new years resolution thing, but close) I stopped smoking. We dusted off the crosstrainer, movrd it from the basement into a room on the main floor of the house (the old out of sight thing was too strong), and just today picked up a small weight bench and about 140 lb of weights and bars.
Now it's time to start sweating. I ony have one limitation that I have to "deal with". When I was younger and in the military, I did a pretty good job of trashing my left ankle. As a result, high impact on that joint is frowned upon...both by me and my doctors. Hence the eliptical crosstrainer.
Here's what we are hoping to do, and would like some suggetions from the experts.
We are hoping to set up a workout routine something along this lines:
Each week will encompas the following
2 days weight training
2 days cardio on the crosstrainer
1 day pool time w scuba (practice drills, bouyancy control, finning etc)
2 days rest and recovery.
What we need to determine is which exercizes with free weights we should be doing, the number of reps, and beginning weight.
Which stretchs are best for overall fitness and in specific diving
Which programs we should be following for using the crosstrainer(flat vs hills etc)
How should we stagger the scheduling of these session to get the most out of our workouts, and recovery time.
Our target is weight loss, combined with strengh and endurace conditioning.
Any suggestions would be helpful
Thanks