My second training session at the gym was last Friday, when my introductory trainer took some more measurements and prescribed a weight lifting regimen. Though my BMI is just fine (22), my body fat measurement is a bad situation (I’m at 25%), with the bulk of that in my midsection. The trainer stepped through the weight equipment, setting me up with the right weights and repetitions to start on.
I returned on Sunday afternoon, spending twenty minutes on an exercise bike and, for the first time since 2003, lifting weights. I did pretty well on the lower body work, but it was my upper body strength (or lack thereof) that was just pathetic. Pessimistically, I’d planned to start with lifting just twenty pounds for a couple of upper-body exercises, and for one of them I actually had to bring that down to fifteen pounds to struggle through two sets of twelve. My lats, deltoids, and trapezia are apparently as withered as month-old grapes. (But, on the other hand, now I know their names. Who knew there were muscles in the back?) A day and a half later and I still ache. I intended to go to the gym Tuesday night, but I think I should put that off until Wednesday and take some time to heal.
All of this leaves me with a few measurable goals so far:
- Reduce my waist-to-hip ratio to 1.0 from my current 1.1.
- Lower my resting heart rate from 72 bpm to perhaps 65 bpm.
- Bring my body fat rate down to 15-16%.
- Increase my VO2max level above 50 (from 47).
- Be able to consistently do 24 pushups.
- Run a mile in under eight minutes.
Few of these are especially ambitious goals, but I want to stick within the realm of the plausible. I intend to end up with some more goals, too, hopefully some specific to strength training, but those will wait until I get in the swing of things and develop a sense of the possibilities.