1 hour of circuit training (cardio & resistance) 4 times a week.
Also, at least 1 day of cardio at 45-60 min. with high intensity.
Weight train 3 days a week for an hour.
Plus 30-45 min. of cardio 5 days a week
Weight train a maximum of 4-5 times a week...However, if not in the greatest shape 2-3 times a week & slowly increase to 4 times a week. Workouts should last 30min to 1 hr
Repetitions will vary depending on your goals.
Muscular growth 6-12 reps
Endurance 15 plus reps; Max Strength 1-6 reps
Combination muscle and strength 6-12 reps
Time between sets for endurance should be about 30 seconds.
Weight train about 3-4 times a week.
You may want to back off of heavy lifting since bone and muscular loss is occurring . Instead use lighter weights along with doing push ups and sit ups with more cardio based things.
Workouts should last 30min to 1 hr
Repetitions Cardio like workout better with a 15 plus range.
During circuit training spend 2-10 seconds between sets and rest 1-2 minutes after whole circuit. Intensity should be moderate but not extreme
Train 2-3 times a week with cardio dominating the exercise sessions.
It’s probably better to do circuit training at a moderate level avoiding exhaustion for 30min
Repetitions should be 15 plus with 2-10 seconds between sets and resting 1-2 minutes after whole circuit.
Recommend weights for those only in extremely good condition.
Most individuals should focus on cardio sessions and low impact activities.
Examples would be brisk walking, swimming, bike riding, golf, etc..
Bands and medicine balls could be substituted for weights in exercising
Bench press 250 pounds 15 times....
Kidding...at this age range it's a good idea to design a program with your physician