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So am 53 and I have been going to the gym for about a year now and I do feel better for it but I was wondering if I should be doing it differently.
currently in a week I do body pump (it's a weights class) twice times, Pilates twice , yoga twice and the odd spin class.
Am I doing too much or should I add an extra class on ?
a couple of times I do double classes so that would be a spin class then body pump and one day I do Pilates then body pump, are the double classes a good idea or should I only do one a day
classes are all 45 minutes long
What are peoples thoughts on what I can do to improve
improve
What are you seeking to improve? I only do weights, pilates and yoga to stave off the effects of aging and to stay strong enough to enjoy my cycling and running.
Are you having fun and what aspects do you want to improve on?
very good point, what do I want to improve?
I think I would like to lose a bit of weight and be a bit faster and go longer on the bike
You can't outrun a bad diet. Weight loss is mostly down to how much food you put in. That's why I struggle.
Getting faster and longer on the bike is mostly down to more time on the bike.
You'll know if it's too much because you'll injure yourself in some way, ie tendinitis etc.
How do you feel? Your body will tell you if you’re doing too much. If I over do it my knees start giving me notice and I know to dial it back.
Have a look at your diet, rest day's, and sleep.
What is your typical week like?
I went to the gym probably six times a week for 18 months before it closed (lease issues) and although I got a lot fitter I didn't lose much weight as I didn't change my diet and probably ate a bit more as I was hungry after exercise.
I started doing classes - spin, kettlebells and functional strength circuits then after six months or so started doing more weights stuff including squats and deadlifts. This weight work seemed to give me more power on the bike and also gains in strength and toning. I was helped as the gym ran free weight workshops which gave me the confidence to use them.
My suggestion would be to start doing some heavier weight work and maybe pay for a few PT sessions so that someone can show you the techniques needed to workout safely and effectively.
At the risk of repeating what everyone else has said(!), it really does come down to 1) what you're aiming to achieve, and 2) how your body is feeling.
As others have said, weight loss has much more to do with diet then exercise. However, I worked part time as a personal trainer when my kids were little & I noticed that when I got people focused on the 3 big lifts & lifting heavy (relative for them), their confidence went up, they felt great & the diet side suddenly got much easier... Nice 🙂
The great thing about strength work is - like others have said - it also prevents injury & can enable you to spend longer doing the activities you love (like riding).
So, my advice would be to think about what you enjoy, how much time you want to spend on the bike & then book a few sessions with a personal trainer & get them to help you put together a more tailored plan. (Including rest & recovery days)
Just make sure you find a proper trainer who understands working with people from different stages of life & can appreciate your goals. A well rounded & supportive PT can be with their weight in gold for getting you on the right track.
But fwiw, it sounds like you're doing a great job of training consistently (which has always been my biggest challenge), so you're already ahead of most people, & if you're enjoying yourself & not getting injured then I'd say your already winning!
If you're used it and not getting any injuries then 2 classes a day is fine.
Like said above - add a heavy lifting session each week.
At 53, potentially injury due to declining mobility will be biggest thing to look out for. Wrists, elbows, shoulders. Volume then transition into heavy.
Body weight bench, body weight squat, 1.5x deadlift, pull-ups are good general targets for sets of 5 reps.
Enjoy the learning.
Pushing everything further (inc mobility requirements), learn the Olympic lifts. It's way more fun than most people think. Though at 53, you need to take your time to let your joints get used to it.
Do more and more until you hurt yourself, then back off a bit.
Like tightening bolts really.