Hello all,

I just started alli on Monday.  I have been going to the gym for the past few weeks 6 days a week.  I do 60 minutes on the treadmill staying at about 75% of my max heartrate.  I also walk about 2 miles most mornings pushing the stroller.  So I think I have the cardio down.  How can I best start incorporating strength training into my routine?  I belong to a large gym, so I do have acces to all the machines.  Before or after cardio?  Low reps, high weight or high reps and lower weight?  Any advice would be appreciated.

Thanks,

Heather

Hi Heather,

I do cardio one day and strength training the next day.  But I only spend one hour in the gym per day.  I belong to a large gym also, and I love it.  High reps and lower weights, you don't want huge muscles, just tight ones, lol.  Good luck!  Tampabayb

 Heather -

If I were you, I'd post your question in the "physical activity and fitness specialist" section that's found within the "aqua band" on the alli community section of the website.  Alli has fitness experts who will answer your question.  You can give them the details in your post and tell them if you have any experience with using weights prior to this and any special circumstances (example, if it's your Little One in the stroller, how long ago since you delivered your baby?).  Good luck and good health to you!

Jane 

Hi hydrahlw, 

Congrats on starting alli and for working so hard toward your weight loss goals!  

It looks like you've got a pretty good grip on your cardio workouts. Exercising @ 75% of your target heart rate will provide you with a wonderful caloric expenditure as well as provide you with many heart-healthy benefits! Including strength training into your weekly regimen is only going to make your metabolism more efficient, building lean muscle mass and creating those long, defined muscles!

I would like to suggest that you include ST workouts 2-3 times per week for about 35-45 minutes per session, performing a full-body workout. The alli website provides helpful, animated demos for a very effective full-body workout. Go to "my activity" and click on "strength training log" to view them.  You can then go to your gym and utilize the machines that provide those specific exercises.  I would also encourage you to take advantage of a fitness specialist at your gym that should walk you through a complete workout, showing you all of the machines and different equipment at your gym.  This should be free of charge.  It would also be a great idea to hire a personal trainer for a couple of sessions to help you with your exercise program and to get you started. It is very well worth the investment.  

Additionally, most of these exercises can be performed right in the comfort of your home. A few inexpensive exercise tools, such as dumbbells, exercise bands and a FitBall, will do the trick!  

Best in fitness and keep us posted with your progress!  If you need any other health and fitness questions, feel free to visit us on the "ask a specialist" forum!

Kelli