Any suggestions for a fitness plan?

[Slowboathome]

I'm 58, in reasonable shape - swim a mile 2-3x per week (slowly), and run or cycle on at least two other days. I can run 10 miles (slowly).

I understand that it would be a good idea for my overall health and longevity if I were to add weight training to my fitness regime. I enjoy exercising, feeling fit and I have plenty of time. I'd prefer to be in an environment where there are other people rather than exercising alone at home.

I'm a member of an excellent local leisure centre which has a pool and gym

I'm happy to exercise for an hour a day, 6 days a week.

I want to carry on swimming, cycling and running as I enjoy them. I'm particularly keen to build up my cycling fitness as I want to do more cycle-camping.

Big constraint: I have a hole in my heart, and one previous stroke. My cardiologist advised me not to lift heavy weights.

Any advice, either in terms of books/websites that address my needs, or suggested plans from people who are already combining cardio and weights as part of their weekly regime?

[Challo]

Slowboathome said:

I'm 58, in reasonable shape - swim a mile 2-3x per week (slowly), and run or cycle on at least two other days. I can run 10 miles (slowly).

I understand that it would be a good idea for my overall health and longevity if I were to add weight training to my fitness regime. I enjoy exercising, feeling fit and I have plenty of time. I'd prefer to be in an environment where there are other people rather than exercising alone at home.

I'm a member of an excellent local leisure centre which has a pool and gym

I'm happy to exercise for an hour a day, 6 days a week.

I want to carry on swimming, cycling and running as I enjoy them. I'm particularly keen to build up my cycling fitness as I want to do more cycle-camping.

Big constraint: I have a hole in my heart, and one previous stroke. My cardiologist advised me not to lift heavy weights.

Any advice, either in terms of books/websites that address my needs, or suggested plans from people who are already combining cardio and weights as part of their weekly regime?

If your a member of a local leisure centre I would presume they have PT's onsite? I would suggest having a chat with them and asking for a program to be created for you based on your restrictions.

[simon_harris]

WHS^^

they can create a routine for you and you just do that, revisit every 2-3 months when you get comfortable with the level you are at. Shouldn't cost that much, last time I looked about £35 an hour for a trainer was the norm

[smn159]

I'm a similar age to you and run at least 5 days a week, up to marathon distance and use the exercises on this app;

https://runsmartonline.com

There is an annual charge (around £80), but it's worth it to me (and miles cheaper than the online coach that I used to have). The exercises are bodyweight based, focussing on overall strength, including core, hips and glutes. They will also work out running training programmes for you for various distances and even analyse your run form.

The exercises do work and have cleared up a number of niggly injuries that I've had

There are other online resources with similar exercises on them, but I like the simplicity of having it all in one place.

[popeyewhite]

I think any exercise program that involves resistance training (ie weights/the tougher calisthenics stuff) in order to grow muscle will necessitate a good deal of effort. Even just to lift progressively heavier weights will send your BP soaring. See a specialist, exercise related cardiac rehab involving resistance training is a specific science and not part of a PTs standard skillset.

[Slowboathome]

popeyewhite said:

I think any exercise program that involves resistance training (ie weights/the tougher calisthenics stuff) in order to grow muscle will necessitate a good deal of effort. Even just to lift progressively heavier weights will send your BP soaring. See a specialist, exercise related cardiac rehab involving resistance training is a specific science and not part of a PTs standard skillset.

Thanks for highlighting this. I've had another look at the letter from the consultant and he pretty much said what you've posted.

I suspect I may be better of carrying on with my current regime of cycling, running and swimming.

Thanks for all the suggestions.