I'll be 36 in a few weeks. 5'11.5", 193 lbs. Lost about 30-35 pounds over several months mostly due to 10x3 for fat loss workout (awesome workout!). I will get down to 190 in a few weeks and I want to change my "lifestyle" during the spring/summer--maintaining my weight and strength while improving my overall fitness level and "relaxing" the strict diet I've had over my past few months.
I want to stay very active--I will have access to a wide variety of exercise--but I know enough to not try to run and bike and lift every day. I'd like to know how to best combine my 3 basic "forms" of exercise to my best advantage:
Lifting - I know lifting will be the most effective exercise, but I also know I can't do it every day. I loved the 10x3 workout, and I'm confident I can find a good lifting workout that will be the most important part of my plan.
Biking - Biking actually requires no additional time for me--I can ride to and/or from work, and it's just as fast as taking the bus. About 10-12 miles each way. Theoretically, I could ride both ways every day (weather permitting), but I'm guessing I probably shouldn't. When I do ride, I try to ride "in intervals," alternating pedaling hard with "gliding," because my understanding is that it's better exercise.
Running - I'm not really a runner...yet. I have dogs I walk every day. Weekdays I usually only have time for a 20 minute walk through the sidewalks of the neighborhood. Weekends it's usually an hour through trails in the park. I'd like to include some interval runs with those walks. Since the sidewalks are concrete, I had thought of limiting my running to the trails only, but since I will be walking every day regardless, I thought it may be useful to include some sprints on those short walks as well.
I'll just throw out my best guess as to a good plan for me:
Monday - Lift (take the bus to work)
Tuesday - Bike both to and from work (if weather prevents one or both trips, then take brief run with dogs at night)
Wednesday - Lift (take the bus to work)
Thursday - Bike both to and from work (if weather prevents one or both trips, then take brief run with dogs at night)
Friday - Lift (take the bus to work)
Saturday - Long interval run with dogs in park
Sunday - Off
Does this sound reasonable, or should I be reallocating my time/energy a different way?
Thanks very much for any input!