Alternating my exercises?

[SineSwiper]

Been going to the gym about 3 times a week, usually doing the same routine: trendmill for 30 minutes, "arm-cycling" for 6 minutes, lower ankle/calf "push-downs" (seated leg extensions?) for about 5-10 minutes, and shoulder/arm pulldowns (lat pulldowns?) for about 5-10 minutes. I try to alternate between arms and legs, so that I'm not working on muscles that are already tired. It also keeps a good balance between cardio and strength training.

Should I be changing my exercises every week or so? It seems like it's already kinda hard to remember what my weight requirements for these machines. I'm not worrying about losing weight, but I'm trying to gain metabolism/energy.

[Julius Seeker]

A good way to guage the amount of weight you should be using is to find the maximum amount you can use for a particular excersize, and then do reps with 75 or 80% of that weight.

You should try to maintain a schedule of the same excersizes every week. It's normally most effectient to work each muscle group every 5-6 days; but a one week schedule is usually the easiest way to go about things.

As far as time goes, I think the most important thing to consider when excerisizing is the number of sets and reps done. For running, it is the distance. I only run once a week because I am fairly large in size (6 foot 4 and over 100 KG's) and I don't want to get any joint damage. I usually run about 7-8 kilometers (or about 4.5-5 miles) depending on which route I take. During the winter I do 40 laps on a 200 meter track.

[Zeus]

To stop yourself from getting bored, do a three week on, one week off routine. You do your normal three day routine for three straight weeks then during the fourth week, just do all of the exercises (arms and legs) in the same day but only one rep of each and about the same weight you did you last rep of the normal week on. This is more to keep you up to speed with your routine so when you go back to it the following week, you're on track.

Also, try different cardio exercises. Maybe go to one of those boxercise classes or whatever is offered at your gym (you'd be amazed how tiring they are). Or trying going swimming, rowing machine, jogging, etc. I found that (back when I was exercising regularly) that i got bored of doing the same thing so we tried new things here and there. And some of the cardio we tried ended up sticking in the long run (like rowing for me, I like it). Keeps you interested and lets you try new and maybe better things all at the same time.

You can alter your routine to maybe work on other areas you're not really touching (like the back) as well. Just experiment 'til you find something you like. Talking to one of the "pros" there might also help get you a good overall toning routine, which is probably what you want over a muscle-building routine. You'll still build muscle on rowing, but you'll get a lean, toned body versus an Ahnold body. Tinkering never hurts, as long as you have a goal and keep it balanced.

[Ishamael]

You're mostly OK for the level you're at. It's good to switch up exercises, but doing so every week is probably not necessary. Looks like you're hittings the back and arms, but I'd work in some chest exercises too.

[SineSwiper]

Also, try different cardio exercises. Maybe go to one of those boxercise classes or whatever is offered at your gym (you'd be amazed how tiring they are).

I hate cardio, but I know I got to do it. I can't wait to get off of the damn treadmill just to get to some strength training exercises. I usually going about 6-7 laps on a 2.0 incline, which is good enough to get my heart rate at around 130-140.

I'm sure those exercises are tiring. We have one of these classes where you switch to different things every 30 seconds or so. I just don't see how you can get into the groove of things when you have to switch so often. Plus there's these pads you get on in-between the machines, where you're supposed to dance or some crap. I'm not real big on "freestyle" exercise.

I'll have to check out to see if we have a rowing machine somewhere. Though, about the only arm/shoulder cardio is that "armcycling" machine, which is like pushing some bicycle pedals with your arms. I've tried some of the other machines that use arms and legs, but the movement on my feet just seems unnatural. I might want to check out some of the bike-like machines, though.

A good way to guage the amount of weight you should be using is to find the maximum amount you can use for a particular excersize, and then do reps with 75 or 80% of that weight.

Thanks. I'll keep that it mind. Thinking about that, I might actually be doing exercises a bit too shallow on the weights. Are you talking about the maximum weight that I could physically push/pull in one full rep (without damaging myself, of course)?

[Oracle]

I bike for an hour a day, on top of workouts. No days off there, 1 hour a day minimum.