What is an appropriate workout

Right now my workout consists of the following:
Monday, Wednesday, Friday

• AM - 45 minute walk/run (right now run is like short jog)


• PM
  • 20 - 30 minute walk with incline
  • weight training

Tuesday, Thursday

• 100 Pushups Challenge
• Either lower or upper abs

Saturday

• 100 Pushups Challenge

Sunday (maybe)

• 20 - 30 minute walk with incline
• weight training

Photo Credit: whyld

On the days I do weight training I do one of four workouts: shoulders & traps, chest & triceps, back & biceps, or legs. Each workout has about 4-5 exercises and I do about 3 sets of each exercise.

Now I've heard a lot of opinions on what an appropriate workout should be, especially for women. On the weight training side, we have "use as little weight as possible to prevent bulking up" vs "train as much as you want, women don't bulk up without steroids". Now I'd be willing to believe that there are some women who have bulked up while weight training without using steroids. But considering the fact that women have less testosterone than men, it's generally unlikely that women will achieve the muscle gain that men do. As far as I'm concerned, I enjoy weight training. I've even entertained the idea of lifting as a sport.

When I train I workout all my major muscle groups. But just like every other trainer I lift what I can. When my male workout partner goes for the 40lb dumbbells I contently grab 15lb or 20lb. Not because I'm trying to grab the lightest weight possible, but because I'm trying to grab the weight that I can work with best. Seriously I intend to be 90 years old with arthritis before I train with a 3lb weight.

Now on the running side. I've said that I'd like to be able to run a 5K. But I've heard two things recently. The first is that unless you have an elite body you shouldn't be running every day and if you're trying to loose weight you shouldn't be running at all. I take my facts from the military here in that regardless of their fitness levels, new recruits don't walk, they run. And every fitness related activity from band to football requires that you run laps. So I take some objection to the idea that certain people shouldn't be running at all.

What I do agree with is that any exercise requires the proper preparation and requires that you consider your capabilities. Do what you can and make sure you have the right equipment. But don't quit running just because you're not good at it yet.



I suppose my rather long winded point in all this is that a lot of people have opinions which is why it's important to find the facts. I've found that running and weight training work for me. I intend to do both to the best of my ability. And when people tell me what I shouldn't do because I'm a woman I think about a very wise woman who once bared her breasts in public because her naysayers felt she must have been a man in disguise because she was physically and mentally strong.

Look at me! Look at my arm! I have ploughed and planted, and gathered into barns, and no man could head me! And ain't I a woman? I could work as much and eat as much as a man - when I could get it - and bear the lash as well! And ain't I a woman? - Sojurner Truth