OK. Results of my fitness profile:
Blood pressure: 120/80 (normal)
Max VO2: 31.0 ml/kg*min (very poor)
Bicep strength: 136 lbs (excellent)
Sit & reach: 19.5 in (excellent)
Body comp- Protocol: 3 site skinfold
Chest: 24mm
Abdomen: 51mm
Thigh: 27mm
27.9% fat mass/54.4 lbs fat mass
(overweight)
My age: 23
Body age: 25
Obtainable body age: 18
I need some improvement! I have also completed a fitness equipment orientation, which was informative, but the trainers will not give me a detailed workout "program" without paying.
I am left with a lot of questions...
The woman who conducted my fitness profile recommended:
Cardio: 3-4 times per week, 20-60 minutes(30-45 recommended), HR between 118-168.
Strength: 3 times per week, resting muscles 48 hrs, 3 sets of 10 reps, last 2-3 reps should burn.
Here is where I am confused. She did not specify what to do and how many times(should I do full body 3 times a week?). I have been browsing through articles on askmen.com, and the
Easy 3-Day Routine seems reasonable. I am just trying to get in shape, not become He-Man...yet.
Opinions?
Tuesday I have the day off of work, so I plan on going into the gym with a pen and paper, and writing down which machines work what so I can figure out a routine. Suggestions/opinions welcome. Thanks for all of your help.
One more thing: Do I need a post workout protein shake?
