I hate to do this to P and Liftgirl because I like and respect them both (I'm still getting to know Westside, but he and Liftgirl were on the same page), but I'm going to have to disagree with both to a point.
Now what they said is correct, because there's more than one way to skin a cat. Here's what I read about the goals:
1. Lose 40-45 pounds
2. Cardiovascular fitness and endurance
Personally, I would recommend
strength training four to six days a week. Thirty minutes a day would suffice if the proper intensity is there. But strength training does not have to be intense each day. The intensity needs to be mixed up.
As far as cardio is concerned, I recommend getting off of the machines and getting outside. Walking, jogging, and running are very suitable options. Here are the reaons:
1. It's too easy to get off of the machines before accomplishing a proper workout because of boredom.
2. Spring is coming up and it's time to get outside because we've been inside all winter.
3.
Endurance training, in my opinion, is much more efficient outside.
What I would not worry about is:
1. Heart rate zones
Simply train at a level you feel you can train at on any given day.
Is there a running club in your area? If so, join. Start going to races in your area. They're always on Saturday mornings. Don't let the word "race" scare you. There are many people in your age range who walk. There are people of all ages, sizes, and shapes who "run" these races. There are those who are very competitive and those who go out simply for the exercise and to be social. It's is always easier to exercise for endurance with other people. It's easy to find someone who shares your goals.
The bottom line for reaching your goals is eating right, drinking right, and exercising right. Stay active. I've said this a million times, activity is the key. Just in case you're wondering, I lost 63 pounds myself back in 2004 so I'm speaking from experience.
Running changed my life. Here's what it did for me:
1. Helped me lose 63 pounds (along with the strength training)
2. Joining a running club gave me the opportunity to meet new friends and have a really great time on Saturday mornings
3. Increased my self-esteem
4. Helped me look better
5. Gave me the opportunity to run marathons
I could probably go on with that list. Marathons are not for everyone. That's just what it did for me. Running may not be for you, but most people like to go for a nice brisk walk. It gets you outside into the sunshine and fresh air. During the spring and summer, it's time to get out of the gym for cardio. Endurance training can be a wonderful activity with the right person or people who share your goals.
Just my two cents.
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