What is wrong with my cario workout? I never seem to make progress

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<p>As I’ve posted, our family is hiking the Grand Canyon during spring break. I’m thin but out of shape. I joined LA Fitness in September, figuring that in 6 months I could get in decent shape. About 4 times a week I spend around 45 minutes on the treadmill, mostly walking fairly slowly at the maxmimum incline (with some variation of speed and incline). (This is to simulate the trek up from the bottom of the GC.) </p>

<p>Now it’s less than two months until the big hike, and I don’t feel like I have made a bit of progress. What am I doing wrong? I don’t seem to be able to build speed or endurance, my heart rate stays about what it was when I started. Is it just that I’m 50 years old?</p>

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<p>missypie—I’m a member of the same (franchise) club! Two of my gfs have gotten trainers & it has been an awesome investment for them. One (she looks pretty fit, but wants to get toned & lose about 12 lbs) has made more progress in a few months than in the past 5 years on her own. I took a free class w/a trainer (no way I could afford, now) and, although I think I’m fit (run regularly, lift wts sev times a week) he worked me out so that I could hardly sit up for a few days. Apparently, this is how you make progress!
:-)</p>

<p>If you have a little extra funding (it’s not outrageously expensive) this is how I’ve seen people break thru plateaus.</p>

<p>If you don’t want to go that way, try the elliptical (easy on joints) so you break a sweat. Or, run-then-walk on the treadmill. Just make sure you are to the point of breathing somewhat hard and sweating a bit. Don’t forget to drink.</p>

<p>Walking alone isn’t enough of a cardio burn for me. Good luck!</p>

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<p>Walking with the treadmill at the maximum incline is certainly enough to cause me to break a sweat!</p>

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<p>How about if you put the incline down? That would enable you to up your speed and not be such a strain on muscles? I’m not a trainer, but just a thought. I generally run on flat surfaces.</p>

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<p>I am much older, the only thing that keeps me in shape is working out 2 hours every day. It includes cardio at my speed limit (meanning that I cannot go faster) for at least one hour or longer depending on time of the year and activity (walking, rollerblading, swimming or whtaever else). However, I am not thin.</p>

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<p>But my sole goal is to be able to walk up from the bottom of the Grand Canyon without having a heart attack.</p>

<p>I’ve also started doing stairs again at work. That is what really made me panic. I used to climb the fire stairs at work. Then I stopped when I joined LA Fitness. Last week I started the stairs again, thinking I could climb a lot more after 4 months on the treadmill, and it was just as if I’d never worked out in my life!</p>

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<p>You have to raise your heart rate 80%( I think) of your max for your age at every workout to work out your heart. I did that for 1 year and when I had a cardio stress test the cardiologist said I (my heart) tested like someone half my actual age. But my knees gave out - too much repetitive stress even on an elliptical. </p>

<p>I suggest trying a stair climbing machine (forgot what it is called). Climbing 20 flights of stairs is an extremely good work out. The key is you have to raise your heart rate and break out a sweat. If you can carry a normal conversation and exercise for at the same time you are not exercising for your heart. That level of activity is supposed to last about 10 minutes every day.</p>

<p>ETA: for the heart - Interval training. Fast/slow down, fast/slow down to prevent the body getting used to the exercise.</p>

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<p>After taking some tips from DMD77 this is what I do, except I don’t like treadmill- boring-hard on my joints- hard to keep good posture.</p>

<p>I change it up about 3/4 a week. If it is a day I am working more arms/shoulders, I do rowing machine most- if legs/quads, then I mostly do bike. Back/abdomen- I mostly do elliptical for aerobic. ( If your knees can take it- mine can’t usually- do the stair machine for aerobic- great for endurance/quads-glutes)
stretching for 15 min-free weights/weight machines for 20-min, then aerobic workout- ( either rowing machine, vertical bike or elliptical trainer) for 20-30 min. More weight machines for 20, then different aerobic workout for 20, more weight machines- and cool down aerobic for 20-30, with stretching/yoga/balance board for 30- although sometimes I skip that it depends on how crowded my favorite room is.</p>

<p>The key is to rotate different muscle groupings through the week- so they get depleted and have time to rebuild. Keep increasing length of time/weight as you build endurance and strength. By alternating aerobic/anarobic, I keep my heart rate up & it keeps from getting monotonous.</p>

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<p>Stairs are definitely tough. I’ve found, that, after a break, it’s killer to try something again (stairs, etc.). But, after a few times, you bounce back. I’ bet that will happen to you.</p>

<p>MiamiDAP–2 hrs a day! Wow. That’s inspirational. I need to up my cardio for a 10 mile run in May.</p>

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<p>The definition of exercise/cardio is when you increase your heart rate to about 65% of it’s capacity. People often confuse the terms “thin” and “fit”. Being thin has nothing whatsoever to do with being healthy.</p>

<p>“I spend around 45 minutes on the treadmill, mostly walking fairly slowly at the maxmimum incline”</p>

<p>From what you’ve written, it seems as though you haven’t been “exercising” for the past months. Being 50 years of age has nothing to do with the entire situation unless you have major heart/health complications.</p>

<p>Firstly, what you would want to do will be a 10 minute cardio session to get your heart pumping. Next, some light leg workouts to stimulate your metabolism and the muscle fibres in your legs, and build their endurance so they can withstand the intensity of the hike. Preferably light weights with higher repetitions (in the 15x range). Weighted-Lunges will be a good start. As time goes by, you will learn to incorporate weights into an entire body workout:arms, chest, back, shoulders etc and your workout duration will increase. You have to realize that many other muscle groups are strained when you hike, especially your back.</p>

<p>After about 30 minutes of continuous weight training, hop onto the treadmill. Start with a walk, and increase the speed until you are jogging (a speed that challenges you). After a week of this routine, you will realize that your endurance has increased significantly. Now it is time to up the scale, and gradually incline the machine. You will be amazed by your achievement.</p>

<p>Do not forget to stretch before and after your workouts, as you do not want to injure yourself. Also always keep yourself hydrated and sleep! I can never stress that enough. If you smoke, kick the habit. Your diet is also an important key.</p>

<p>You do not need a personal trainer. All you need is some motivation and dedication which you will be able to find at [Bodybuilding.com</a> - The Future Of Bodybuilding! Huge Bodybuilding Site.](<a href=“http://www.bodybuilding.com%5DBodybuilding.com”>http://www.bodybuilding.com). It is a fitness bible. I’ve been a fitness/personal trainer for years and challenge you to follow that routine strictly for the next 2 months (2 days on/1 day off/3days on/1 day off). Mix it up a little if you get bored. If you need any further assistance, just shoot me a PM. If you need someone to design you a program, I could be of assistance, and I do not charge :)</p>

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<p>Not to hijack missypie’s thread, but thanks, deep, I’m going to check that out too.</p>

<p>My trainer (at free, single session) said I had 21 % body fat. What the? I had 14 % about 12 years ago & I weigh almost exactly the same.</p>

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<p>[Training</a> & Physical Fitness](<a href=“http://www.hitthetrail.com/training.php]Training”>http://www.hitthetrail.com/training.php)</p>

<p>You could also bring a loaded pack to gym to simulate what you will be carrying & don’t forget to train on the downhill, that is often harder for me.</p>

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<p>According to the heart rate charts online, my target heart rate should be between 102 and 153. I work out at the 145-155 range for about 15 minutes, then bring it down to the 120s. It should be working. For those of you saying it’s too easy, everyone around me has the treadmill at 0 incline and I’ve got it at 15…you try it!</p>

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<p>To all of you devoted to weights, how does lifting weights build cardio endurance?</p>

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<p>I agree that you should get your heartrate elevated more. Weight training will help, too. Can you do some outdoor trail hiking- preferably with some hills? As much as I detest it myself, that stair machine that looks like a staircase might be good. (I am a 56 year old competitive distance runner)</p>

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If my maximum heart rate is supposed to be 153 and I’m doing between 145 and 155, I’m really supposed to get it elevated more? At some point, don’t you have a heart attack?</p>

<p>Hills? You know we don’t have hills! That is why I am walking the treadmill at the maximum incline and am doing stairs.</p>

<p>Can you tell that I’m utterly hostile to working out? I’m elevating my heart rate to the maximum, 30-45 minutes, 3 or 4 times a week. It should be working.</p>

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<p>I’ve heard that staircase thing is totally the hardest cardio machine there.</p>

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<p>@ Missypie</p>

<p>For a high level of endurance to be of any use, you must be able to have the muscle capability to carry you through your task at hand. It defeats the purpose to be able to run in the park for 2 hours but at the same time suffer severe cramps and muscle soreness after a 30 minute hike and vice versa. </p>

<p>Strength-endurance come hand in hand.</p>

<p>And regarding the heart-rate elevation, that is the whole point of it. To increase the general fitness of your heart so you can withstand higher pressures and don’t get heart attacks.</p>

<p>@ Jolynne</p>

<p>You’re most welcomed</p>

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<p>I’m 58. I use a trainer 3 days a week. I do 30 minutes of cardio at least 4 days a week. I alternate between eliptical and stairmaster. Last summer I went with my 20 year old S to Costa Rica and we mountain biked, hiked and did multi-day white water rafting. I was able to keep up, not have a heart attack and not injure myself. </p>

<p>To me, using the stairmaster will help with endurance and lower body strength, although I feel that the trainer is a great plus.</p>

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<p>Wasn’t Costa Rica terrific?! When were were in Costa Rica, I did everything with no problem EXCEPT when hiking around the volcano in Arenal, there is that straight up-hill up to the lodge and I thought I would die. I can walk FOREVER…but uphill kills me…NOT from sore or weak muscles…it’s poor cardio level/can’t catch my breath, etc. Of course, no way to get from the bottom of the GC without going straight up hill for miles!!!</p>