Two days ago, I had a great treadmill workout: One mile easy, 10 x 800-meters, all at grade 3, ranging from 8.0 at the start to 9.0 at the finish, with a 400 meter jog in-between. Over eight miles in total, a total of five intensely, with my heart-rate peaking at 163. I was about to do some post-workout massage on the foam roller when the phone rang, a five-minute conversation ensued, and the muscles turned cold. Most imperatively, it was 5:30 p.m., and I had to get home for dinner!
Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
.
Thursday, June 4, 2015
Friday, May 22, 2015
Legal Run Around 5-K
Spring and summer are my favorite racing seasons. After a winter of pounding the treadmill, I like to test things out with some competition. Most of the times, I stay with familiarity, and run the same races each year. I tried a new one, the Legal Run Around 5-K in Somerville on May 21st, and plan to make it back.
The race is a benefit for the Somerset County Bar Association Foundation (thus, the name!), and is held in the evening, starting and finishing at the Somerset County Court House. Although there are many turns on the side streets of the borough, the course would be considered fast and flat. It was perfect running weather this year, too, in the high 50's, with a minimal wind. The race attracted just under 300, enough to be around people most of the way, but certainly not over-crowded. There's a good post-race vibe, with a DJ, buffet from Verve Restaurant, and a lot of raffle prizes.
As far as my race, the keyword would be "encouraging." After suffering a torn meniscus last August, my training had a lot of starts, stops, and hiccups through the past winter, and I didn't do nearly as much speed work as I would have liked.
That out of the way, my knees were not an issue in the race, and I got through the first mile in a satisfying 6:35. The crowd around me had thinned out, and although I kept running as hard as I could, I hit the two mile in a slower 13:40. I must have seemed in worse condition than I perceived, as a volunteer along the second mile, hearing my loud panting, said "pace yourself, bud, you still have half the race to go!"
The final mile ends on a slight grade for the final quarter-mile. I couldn't quite close in on the person in front of me most of the race, and I was "out-leaned," by another runner who must have been pacing off me in that final stretch. Although his hair was speckled with gray, like mine, luckily he was slightly younger, and I won the 55-59 age-group in 21:27.8, placing 21st overall.
Although this time is still about a minute behind where I was pre-injury, it's an improvement by about 30 seconds on my last two 5-k's. I didn't feel I could run a second faster in this one, but with some more track work over the next few weeks, hopefully there's still room to progress. I drove home satisfied, and "celebrated" with a large cheese steak from Rocco's in Bedminster, and a Narragansett beer!
The race is a benefit for the Somerset County Bar Association Foundation (thus, the name!), and is held in the evening, starting and finishing at the Somerset County Court House. Although there are many turns on the side streets of the borough, the course would be considered fast and flat. It was perfect running weather this year, too, in the high 50's, with a minimal wind. The race attracted just under 300, enough to be around people most of the way, but certainly not over-crowded. There's a good post-race vibe, with a DJ, buffet from Verve Restaurant, and a lot of raffle prizes.
As far as my race, the keyword would be "encouraging." After suffering a torn meniscus last August, my training had a lot of starts, stops, and hiccups through the past winter, and I didn't do nearly as much speed work as I would have liked.
That out of the way, my knees were not an issue in the race, and I got through the first mile in a satisfying 6:35. The crowd around me had thinned out, and although I kept running as hard as I could, I hit the two mile in a slower 13:40. I must have seemed in worse condition than I perceived, as a volunteer along the second mile, hearing my loud panting, said "pace yourself, bud, you still have half the race to go!"
The final mile ends on a slight grade for the final quarter-mile. I couldn't quite close in on the person in front of me most of the race, and I was "out-leaned," by another runner who must have been pacing off me in that final stretch. Although his hair was speckled with gray, like mine, luckily he was slightly younger, and I won the 55-59 age-group in 21:27.8, placing 21st overall.
Although this time is still about a minute behind where I was pre-injury, it's an improvement by about 30 seconds on my last two 5-k's. I didn't feel I could run a second faster in this one, but with some more track work over the next few weeks, hopefully there's still room to progress. I drove home satisfied, and "celebrated" with a large cheese steak from Rocco's in Bedminster, and a Narragansett beer!
Thursday, May 21, 2015
Electronic Gadgetry
I've always considered myself a "minimalist" or, maybe, "throwback" runner. Thick cotton sweatshirts insure a good sweat, no "Tech T's." My shoes are usually what's on sale at a discount outlet, and they're worn way past the "300 to 500 mile" turnover date. I never listen to music when I run, either.
However, I recently inherited my son's Apple I Phone, and my wife set up the Map My Run app for me. I like getting the exact pace of each mile and split time of my training runs. As I innately knew, my "six mile runs," are 5.56 and 5.85, respectively, which means my pace per mile is that much slower than I thought (although this Somerset Hills area of New Jersey is very hilly!). My normal Sunday "7.5" mile run? only 6.86.
Also, you can run the same course multiple times, and depending on how you cut the corners or traverse the curves, can add or delete at least a tenth of a mile off an average length run. Something to think about in a race, as well!
I kept the phone in my sweatshirt until it fell out and skidded on the pavement. Now, I just hold it, which isn't as inconvenient as it seems - you can put it to your hear to hear the splits.
I kept it with me for one run on all my regular courses. Once I have the exact distance down, I don't feel I need it - I have a Runner ID in my shoe, in case of any worst-case scenario situations.
For trail runs or running in unfamiliar territory I think it's very valuable, however. You have a phone for emergencies, a gauge of how far your running, and an instrument to get home if your lost.
We went to California for a wedding recently. I ran from just north of the famed Santa Monica pier to the Venice pier and back each day (all flat). My distances ranged from 6.85 to 7.02 miles, and it was amazing how my pace improved when I had someone in front or directly in back of me. The app backed it up with science, but my miles were at least 30 seconds a mile faster when pacing off someone. I also had my MIO watch on, streaming my heart rate. Everyone out there has at least two electronic gadgets with them when running, so I blended right in. Now I just have to get some funky tattoos!
However, I recently inherited my son's Apple I Phone, and my wife set up the Map My Run app for me. I like getting the exact pace of each mile and split time of my training runs. As I innately knew, my "six mile runs," are 5.56 and 5.85, respectively, which means my pace per mile is that much slower than I thought (although this Somerset Hills area of New Jersey is very hilly!). My normal Sunday "7.5" mile run? only 6.86.
Also, you can run the same course multiple times, and depending on how you cut the corners or traverse the curves, can add or delete at least a tenth of a mile off an average length run. Something to think about in a race, as well!
I kept the phone in my sweatshirt until it fell out and skidded on the pavement. Now, I just hold it, which isn't as inconvenient as it seems - you can put it to your hear to hear the splits.
I kept it with me for one run on all my regular courses. Once I have the exact distance down, I don't feel I need it - I have a Runner ID in my shoe, in case of any worst-case scenario situations.
For trail runs or running in unfamiliar territory I think it's very valuable, however. You have a phone for emergencies, a gauge of how far your running, and an instrument to get home if your lost.
We went to California for a wedding recently. I ran from just north of the famed Santa Monica pier to the Venice pier and back each day (all flat). My distances ranged from 6.85 to 7.02 miles, and it was amazing how my pace improved when I had someone in front or directly in back of me. The app backed it up with science, but my miles were at least 30 seconds a mile faster when pacing off someone. I also had my MIO watch on, streaming my heart rate. Everyone out there has at least two electronic gadgets with them when running, so I blended right in. Now I just have to get some funky tattoos!
Why do treadmills feel so hard?
The "Ask Well" column in the New York Times recently addressed a subject we've broached in this blog before: treadmills are effective, painful, and boring!
First, as far as effectiveness, I get my best workouts on the treadmill. Short intervals (10 x 800 at mile pace); long intervals (5 x 1600 at 5-K pace); tempo runs (2 x 5000 at half-marathon pace); or an eight-mile run (marathon to half-marathon pace); each workout has a plan and purpose. Endorphin release? Not until I'm done.
Most of my outdoor runs are the opposite. I head out one of a few familiar 6 or 7-mile courses, and just try to finish as quickly as I can. The runs start off at "long run" pace (about two minutes slower than 5-K race pace), and finish at tempo (about a minute slower than 5-k race pace).
It takes about a mile to mentally and physically get into it, and then my mind wanders into a thousand different thoughts, ranging from the mundane to philosophical. I've remembered song lyrics and baseball line-ups that had long eluded me in the midst of long runs. I've solved a few problems and rationalized many others. I've re-lived many memories and done some thinking about the future, too. I've never come back in a worse mood than when I started. And no matter how hard I run, I always feel refreshed at the end.
Ina 2012 experiment cited in the Times' article, people jogged on a track first, then went on a treadmill without speed displays and told to set it to a pace similar to what they ran outside. Almost all the participants picked a slower speed on the treadmill.
Mechanically, treadmill running is easier than outside running, because there is less impact and you're keeping up with the speed of the belt, rather than creating your own energy. Yet, it feels much tougher!
Researchers feel this is because the treadmills are inside, and the vitality you feel in the fresh air and outside elements can not be duplicated. Also, because the treadmills are a "walk to nowhere," there's not the same sense of accomplishment of actually covering a distance. I agree, and when on a treadmill, set it to "track mode," where it looks like you are actually circling the same 400-meter oval you do when running sprints outside. I can visualize making the final turn and "sprinting to the finish line."
First, as far as effectiveness, I get my best workouts on the treadmill. Short intervals (10 x 800 at mile pace); long intervals (5 x 1600 at 5-K pace); tempo runs (2 x 5000 at half-marathon pace); or an eight-mile run (marathon to half-marathon pace); each workout has a plan and purpose. Endorphin release? Not until I'm done.
Most of my outdoor runs are the opposite. I head out one of a few familiar 6 or 7-mile courses, and just try to finish as quickly as I can. The runs start off at "long run" pace (about two minutes slower than 5-K race pace), and finish at tempo (about a minute slower than 5-k race pace).
It takes about a mile to mentally and physically get into it, and then my mind wanders into a thousand different thoughts, ranging from the mundane to philosophical. I've remembered song lyrics and baseball line-ups that had long eluded me in the midst of long runs. I've solved a few problems and rationalized many others. I've re-lived many memories and done some thinking about the future, too. I've never come back in a worse mood than when I started. And no matter how hard I run, I always feel refreshed at the end.
Ina 2012 experiment cited in the Times' article, people jogged on a track first, then went on a treadmill without speed displays and told to set it to a pace similar to what they ran outside. Almost all the participants picked a slower speed on the treadmill.
Mechanically, treadmill running is easier than outside running, because there is less impact and you're keeping up with the speed of the belt, rather than creating your own energy. Yet, it feels much tougher!
Researchers feel this is because the treadmills are inside, and the vitality you feel in the fresh air and outside elements can not be duplicated. Also, because the treadmills are a "walk to nowhere," there's not the same sense of accomplishment of actually covering a distance. I agree, and when on a treadmill, set it to "track mode," where it looks like you are actually circling the same 400-meter oval you do when running sprints outside. I can visualize making the final turn and "sprinting to the finish line."
Friday, May 1, 2015
Running Form
Running is perhaps the most natural movement in the world. Little kids do it constantly, arms and legs flailing, cushioned by barely worn-in joints and cartilage. Soon, computers and video games, or other forms of recreation take the place of running around in the backyard. Those who choose to run are driven by competition, weight loss, longevity, fitness, or internal factors like the endorphin release that running provides in many of us.
Form becomes a factor in improving performance and avoiding injury. My own form varies, depending if I'm outside or on the treadmill. On the roads, I'm a supinator, which means I land on the outside of my heel with every foot strike, and push forward ("heel-toe method"). Inside, I tend to land on my forefoot more, and push off from there. I can tell this by the mirror test, and the wear of my running shoes. In the summer, when I run outside, the back right corner of my shoes break down first. In the winter, when most of my miles are done indoors, it's the front of the foot that goes first.
When buying running shoes, bring in your old pair to show the store clerk. Depending on your wear pattern, different brands or models may be preferred, depending on the amount of stability and cushioning you need.
Possibly because of my obsessive-compulsive nature, my running form, particularly in races, can seem like someone wasting a lot of energy in arm and head movement. I'm conscious of it, try to avoid it, but in the midst of competition or fatigue, resort to flailing around and gasping for breath.
Ideally, all your motion should be directed forward, with your arms about waist-level. They shouldn't swing past the mid-point of your body, and arms should be forward-directed, not side-to-side.
Going uphill, use your arms a bit more, and look ahead and slightly upward, as if you were on the rope pull on the bunny slope at a ski resort. Downhill, lean forward slightly and drop the arms. Don't put the brakes on! You can make up valuable time by pushing the downhills. There's not as much danger of falling as most people perceive.
A friend of mine once gave the advice of making believe you were holding 3 lb. weight in each hand. I couldn't believe that it could make you faster, but when I tried it, it actually improved my 5-k time by about 30 seconds.
Finally, try not to thump too hard on the ground. Your losing your "push-off," and increasing your chances of injury by landing hard. It's easy to gauge this on the treadmill, where you can actually hear when your stomping into the machine's belt with every stride - it's harder to judge outside. Logically, however, the more time the feet are on the ground, and the harder you land, will slow you down!
Use the mirror and your shadow as guides, and you can do a stride analysis at many running stores.
Everyone has their own running style, and a major makeover, particularly after someone has been running one way for many years, can actually increase the chance of injury. However, a little refinement can go a long way, saving valuable seconds in a 5-K or minutes in a marathon. I know!
Form becomes a factor in improving performance and avoiding injury. My own form varies, depending if I'm outside or on the treadmill. On the roads, I'm a supinator, which means I land on the outside of my heel with every foot strike, and push forward ("heel-toe method"). Inside, I tend to land on my forefoot more, and push off from there. I can tell this by the mirror test, and the wear of my running shoes. In the summer, when I run outside, the back right corner of my shoes break down first. In the winter, when most of my miles are done indoors, it's the front of the foot that goes first.
When buying running shoes, bring in your old pair to show the store clerk. Depending on your wear pattern, different brands or models may be preferred, depending on the amount of stability and cushioning you need.
Possibly because of my obsessive-compulsive nature, my running form, particularly in races, can seem like someone wasting a lot of energy in arm and head movement. I'm conscious of it, try to avoid it, but in the midst of competition or fatigue, resort to flailing around and gasping for breath.
Ideally, all your motion should be directed forward, with your arms about waist-level. They shouldn't swing past the mid-point of your body, and arms should be forward-directed, not side-to-side.
Going uphill, use your arms a bit more, and look ahead and slightly upward, as if you were on the rope pull on the bunny slope at a ski resort. Downhill, lean forward slightly and drop the arms. Don't put the brakes on! You can make up valuable time by pushing the downhills. There's not as much danger of falling as most people perceive.
A friend of mine once gave the advice of making believe you were holding 3 lb. weight in each hand. I couldn't believe that it could make you faster, but when I tried it, it actually improved my 5-k time by about 30 seconds.
Finally, try not to thump too hard on the ground. Your losing your "push-off," and increasing your chances of injury by landing hard. It's easy to gauge this on the treadmill, where you can actually hear when your stomping into the machine's belt with every stride - it's harder to judge outside. Logically, however, the more time the feet are on the ground, and the harder you land, will slow you down!
Use the mirror and your shadow as guides, and you can do a stride analysis at many running stores.
Everyone has their own running style, and a major makeover, particularly after someone has been running one way for many years, can actually increase the chance of injury. However, a little refinement can go a long way, saving valuable seconds in a 5-K or minutes in a marathon. I know!
Friday, April 3, 2015
Hark-ALS 5-K Run
In my recovery from a torn meniscus, I planned a late winter race to test the knee and the other aching parts in my 56-year old body. I found the Ron For T.W.O 5-K at Monmouth University in West , March 29th.
The race is in memory of Thomas W. Ohlsen (T.W.O.), a decorated veteran who died from the effects of ALS, a/k/a Lou Gehrig's disease. The charity involved is called Hark-ALS and can be accessed at Hark-als.org. The Phi Sigma Sigma sorority served as race volunteers.
I took two Advil in the morning to help, and the day was brisk (mid 30's) and windy, but sunny and exhilarating after a miserable winter in New Jersey.
Also, if there is terrain I'm familiar with, it's the Monmouth campus. After running there for three years and coaching for another two, I spent countless afternoons in oxygen debt around Norwood, Park, Larchwood and Cedar Avenues surrounding the campus. The race took place exactly on those streets, as well as a loop around the center of campus for the final half-mile.
The crowd was small, and, frankly, most of the male runners were my age or older. I was fortunate to win the race in (a very pedestrian) 21:55. I last won a race two years ago in another local race in Bridgewater, and really didn't expect to win another. The fact I did filled me with gratitude that I'm still able to pursue this hobby/vocation in some competitive form.
Whether it's because I won the event, or the fact my knees are finally starting to mend, my training runs this week are finally back to my pre-injury times. I am happy and grateful for that. I'd love to be back in the mid 20-minute range this summer, but also have to accept each year brings more injury baggage, creakier joints, and (let's face it) declining oxygen load capacity.
While the race was a bit under the radar this year, plans are to make it a larger event next year. I hope to be back!
The race is in memory of Thomas W. Ohlsen (T.W.O.), a decorated veteran who died from the effects of ALS, a/k/a Lou Gehrig's disease. The charity involved is called Hark-ALS and can be accessed at Hark-als.org. The Phi Sigma Sigma sorority served as race volunteers.
I took two Advil in the morning to help, and the day was brisk (mid 30's) and windy, but sunny and exhilarating after a miserable winter in New Jersey.
Also, if there is terrain I'm familiar with, it's the Monmouth campus. After running there for three years and coaching for another two, I spent countless afternoons in oxygen debt around Norwood, Park, Larchwood and Cedar Avenues surrounding the campus. The race took place exactly on those streets, as well as a loop around the center of campus for the final half-mile.
The crowd was small, and, frankly, most of the male runners were my age or older. I was fortunate to win the race in (a very pedestrian) 21:55. I last won a race two years ago in another local race in Bridgewater, and really didn't expect to win another. The fact I did filled me with gratitude that I'm still able to pursue this hobby/vocation in some competitive form.
Whether it's because I won the event, or the fact my knees are finally starting to mend, my training runs this week are finally back to my pre-injury times. I am happy and grateful for that. I'd love to be back in the mid 20-minute range this summer, but also have to accept each year brings more injury baggage, creakier joints, and (let's face it) declining oxygen load capacity.
While the race was a bit under the radar this year, plans are to make it a larger event next year. I hope to be back!
Thursday, March 12, 2015
Weights, cardio, or both?
When people join our health club, one of the most common questions I get is: should I lift or do the cardiovascular machines?
The answer, obviously, is both, and the percent you do of each depends upon your health history, goals, and individual tastes.
*If you want a healthier heart, put more emphasis on cardio. You need to raise your heart rate to about 60% of it's max (220-your age is your theoretical max) to start achieving benefits to your heart and lungs. While that can be done through strength training (ask anyone after a set of 20 burpees!), it is easier to achieve and sustain on a machine like the treadmill, bike, or elliptical.
*If a stronger structure is your desire, put more emphasis on lifting. The weight-bearing impact of traditional exercises like bench press, squats, or lat pulldown are excellent ways to build up your bones, and strengthen surrounding tendons and ligaments. Post-menopausal women are particularly susceptible to bone loss, which makes strength-training all the more important.
*To burn a maximum amount of calories, do about a 50/50 mix. Intensity is the key here. An intense 45-minute weight workout will burn more calories than a comparable time on the treadmill or elliptical, if you are going at a pace where you can hold a conversation the whole time. And, of course, the opposite is true as well. If most of your weight-training time is spent talking football or plans for the weekend, you are not burning many calories during the session, and won't be working hard enough for a sustained "after-burn."
While I certainly sweat more doing an intense run rather than the weights, strength-training will keep the body burning calories at a higher rate for up to six hours afterward. With cardio, the extra calorie burn lasts about three hours. Plus, the higher percent of muscle you have in your body, the more calories you burn at rest!
*To prevent over-use injuries, it's best to alternate days. Try cardio on Monday and Wednesday, weights on Tuesday and Thursday, and a mix of short sprints and body weight exercise on Friday. While you are exercising five days straight, you are limiting the repetitive pounding of doing only one activity. Another tip: mix up the cardio machine you do every day, and alternate between machines, free weights and resistance bands or medicine balls on your lifting days.
*Let your mood decide. If I'm in a down or reflective mood, I feel the cardio can bring me up, mentally. When I'm feeling positive and energetic I can hit the weights that much harder.
*Depending on your time allotment, you can combine both in one workout. If you have only three days a week to workout, but can spare at least an hour, try doing the weights and your running or biking in one session. I always like to do the weights first - that way I'm not afraid to hold back when I'm doing my cardio. Other people like doing the cardio first, as it loosens up their body, and the lifting goes that much smoother. I always tell people, "whatever your priority is, do that first." Studies have shown that doing cardio in the beginning results in a slightly higher calorie burn, but again, it's all dependent on how hard you work.
The most important thing is to do some type of exercise. The best exercise is one that you enjoy and will continue to do. Learn all the new things at a gym so you have some variety to choose from, and get to it!
The answer, obviously, is both, and the percent you do of each depends upon your health history, goals, and individual tastes.
*If you want a healthier heart, put more emphasis on cardio. You need to raise your heart rate to about 60% of it's max (220-your age is your theoretical max) to start achieving benefits to your heart and lungs. While that can be done through strength training (ask anyone after a set of 20 burpees!), it is easier to achieve and sustain on a machine like the treadmill, bike, or elliptical.
*If a stronger structure is your desire, put more emphasis on lifting. The weight-bearing impact of traditional exercises like bench press, squats, or lat pulldown are excellent ways to build up your bones, and strengthen surrounding tendons and ligaments. Post-menopausal women are particularly susceptible to bone loss, which makes strength-training all the more important.
*To burn a maximum amount of calories, do about a 50/50 mix. Intensity is the key here. An intense 45-minute weight workout will burn more calories than a comparable time on the treadmill or elliptical, if you are going at a pace where you can hold a conversation the whole time. And, of course, the opposite is true as well. If most of your weight-training time is spent talking football or plans for the weekend, you are not burning many calories during the session, and won't be working hard enough for a sustained "after-burn."
While I certainly sweat more doing an intense run rather than the weights, strength-training will keep the body burning calories at a higher rate for up to six hours afterward. With cardio, the extra calorie burn lasts about three hours. Plus, the higher percent of muscle you have in your body, the more calories you burn at rest!
*To prevent over-use injuries, it's best to alternate days. Try cardio on Monday and Wednesday, weights on Tuesday and Thursday, and a mix of short sprints and body weight exercise on Friday. While you are exercising five days straight, you are limiting the repetitive pounding of doing only one activity. Another tip: mix up the cardio machine you do every day, and alternate between machines, free weights and resistance bands or medicine balls on your lifting days.
*Let your mood decide. If I'm in a down or reflective mood, I feel the cardio can bring me up, mentally. When I'm feeling positive and energetic I can hit the weights that much harder.
*Depending on your time allotment, you can combine both in one workout. If you have only three days a week to workout, but can spare at least an hour, try doing the weights and your running or biking in one session. I always like to do the weights first - that way I'm not afraid to hold back when I'm doing my cardio. Other people like doing the cardio first, as it loosens up their body, and the lifting goes that much smoother. I always tell people, "whatever your priority is, do that first." Studies have shown that doing cardio in the beginning results in a slightly higher calorie burn, but again, it's all dependent on how hard you work.
The most important thing is to do some type of exercise. The best exercise is one that you enjoy and will continue to do. Learn all the new things at a gym so you have some variety to choose from, and get to it!
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