how does this sound?

srv vlly

Semi-Pro
I am going to the gym after a 5 month layoff. here is my cardio that i now do. 25 minutes on stationary bike, 15 minutes on treadmill, and 10 minutes of jump rope. i also play tennis about 4 times a week 2hrs each time.
 

chess9

Hall of Fame
How many days a week are you doing this cardio routine? How are you varying your cardio routine at the gym?

When do you lift? When do you do sprints, or intervals?

How old are you?

Are you eating right?

Really, there are just a few components that would need tweaking to get you fit, assuming you've slipped a bit.

-Robert
 

srv vlly

Semi-Pro
I'm 17 I'm doing that routine everyday, and lifting every other day. No real sprints or anything. I eat ok, w/e I hav at home. Not that much junk food. I'm not out of shape, just not perfect shape.
 
What are your fitness goals? For most people, doing that cardio routine every other day would be more than enough, especially since you are also playing tennis on top of that. But I'd be more concerned about your lifting. Make you sure your muscle groups are getting rest between workouts.
 

chess9

Hall of Fame
You will never be in perfect shape. :) Ask any dysfunctional bodybuilder. Erm, well, you'd better not ask one of them. ;) They think perfection IS possible. LOL!

Anyway, where is rest in all of this? You are 17 years old, and full of energy, but you must have some rest time. That means at least one day per week where you do no exercise.

Secondly, your program should be more structured. Just running or biking 15 or 30 minutes is not doing a lot for you at your age.

Here is a suggested routine, assuming you maintain playing tennis 4 days per week. This suggestion is something you can play with, but you'll get the idea.

1. One day per week, do a whole body lifting routine. Keep track of your lift amounts and reps in a JOURNAL. Given your age, and assuming you aren't a muscular guy, I would keep the reps in the 8-20 range, with 2-4 sets per exercise. Be sure to include compound exercises, squats, deadlifts, bench presses, seated rows or a variant, dips, chins, and lunges. I would emphasize the importance of strengthening your back, shoulders and legs.

2. One day per week do a long run. I would do this run after one of your tennis workouts, unless you think you can do it, say, in the morning before an afternoon tennis workout. Run no more than 3 miles at a moderate pace, which for most guys your age would be 7-8 minutes per mile.

3. One day per week, do intervals, either on the track, or on the road. Either way, simply warm up with 10 minutes of easy running, then do 6-10 very fast intervals with a one to two minute rest interval between them. Early on, you may need two minutes. As you get better the rest period should drop considerably. Your interval pace should be held for somewhere between 10 and 30 seconds. The interval should be perceived as very hard and fast, but the first two weeks don't push really hard. After two weeks, each interval should be in the 80-90% of max effort range. Cool down with 5-10 minutes of easy jogging and stretching.

Good luck!

-Robert
 
Last edited:

Trainer

Rookie
I am going to the gym after a 5 month layoff. here is my cardio that i now do. 25 minutes on stationary bike, 15 minutes on treadmill, and 10 minutes of jump rope. i also play tennis about 4 times a week 2hrs each time.
Sounds good to me as long as you keep doing it. Fitness isn't a sprint, it's a marathon.
 

fuzz nation

G.O.A.T.
Robert always seems to have reasonable advice here.

As far as lifting goes, I've seen some of my best results when I get two days of rest between the days that I lift and I know that it's a better option for some non-body builders. Something for you to consider since your body is also putting up with the cardio work and a rather heavy schedule on the courts. Ample recovery time seems to vary from person to person, so get the time off that you need to stay healthy and also make some gains.
 

srv vlly

Semi-Pro
thanks for the advice everyone. i think robert that your ideas would probably get me closer to my goals.
 
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