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Join Dr. McDougall along with fellow McDougallers in lively discussions and share your opinions.
Knut wrote:Well done... great job of putting the information into a clear and concise article...
I currently far exceed the minimum recommendations but will probably reduce my time and intensity to once I reach my desired weight. The health benefits have already been enormous...
I lift each body part 2 x weekly... once with high intensity and only 3 sets including warm-up... and once with medium intensity going 5 sets with increasing weight to failure.
Cardio is alternating one day of HIIT, followed by 45 min. of sustained cardio the next day. Repeat. Several times a week I add 30 min. of cardio after dinner.
1 1/2 hour walk in the mountains every day
One day off except for the walk.
Knut wrote:Looking forward to reading Harold Mayer's research on interval training.
Even though it's been almost 10 years since I worked out in earnest... even with a poor diet my earlier workouts and activity levels appear to be paying off. Have yet to come close to feeling the effects of over training and continue to increase intensity and duration a little every day. HIIT... which I only used on an infrequent basis in the past, have now become center stage and the improvements over regular training have been noticeable... that... and I think I've become less patient at 57 than I was in my prime...
Starting up again was a slow process with forcing myself to work out. Fortunately I've reached the stage where I'm almost as addicted to working out as I was back in the day. Almost have to force myself to take a day off from the gym and settle for a long walk and or easy bike ride.
Hayley wrote:Hi Lani,
Thanks for all of your articles - they are very inspiring and informative. I'm quite new to the McDougall program and I'm just loving getting my health back on track after years of restrictive diets. I finally have the energy to live my life. I just wanted to get your opinion on my weekly exercise plan. I am also a dancer, which is why I include alot of yoga/Pilates exercises.
Mon: 30 min jog, 1 hr Pilates
Tues: Ballet class (lots of jumps and anaerobic work)
Wed: 30 min jog, 1 hr yoga
Thurs: Ballet class (includes stretching, ab work)
Fri: 30 min jog, 1 hour Pilates
Sat: 2 hour advanced hiphop class, 1 hr walk with dogs
Sun: 1 hour yoga class
Just wondering what you thought of this plan and if you think I need to add or replace anything.
how does T-Tapp fit in? I know it combines strength/resistance training and cardio ...
if I was using T-Tapp as a "base" (BWO+ or one half (or the other) of TWO, so ~15-20 minutes per day, 5 days a week) then what else do I need to add to be hitting all the pillars?
JOJO1947 wrote:Lani, great article spelling out succinctly what we should be doing for well rounded physical fitness. Thanks. I LOVE resistance training and am currently going through a session of Power of 10 - slow lifting for strength and can I see the benefit. I like to mix it up and keep my muscles in confusion. I love stretching - particularly Resistance Stretching as promoted by Dara Torres as part of her swim program - have a 20 min routine I do almost daily. Went to a 2 day resistance stretching seminar to learn the technique. And I love yoga - try to make at least 2 classes a week - sometimes do the Tony Horton P90X yoga video with my 40yp son which is fun. He's proud of his 'young' Mom! But I HATE aerobic and it's been an uphill struggle even though I know it's critical for my heart and brain. So I finally solved the problem by setting an achievable goal: walk for 30min every day. I'm at the gym 6-7 days a week anyway, so 30 min on the treadmill goes by quickly. I have a treadmill in my home too, and I also have a Labrador retriever so he's always up for a walk. So somedays I walk Harry at 2.5 MPH, or treadmill 4.2MPH on the flat, or 3MPH at 15 degree incline. I may get my HR to 120, or 140 (age 67- RHR 58) or only 100 when I'm out with Harry. But after only 3 weeks of this I feel my aerobic capacity is improving and I feel even better than I did before (which was pretty good.) I've noticed that once I'm on the darn treadmill, I figure I'm there anyway so I might as well put my HR in the most beneficial zone!
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