I'm a 55 yo Clyde and have 2 1/2 years in of slowly increasing fitness. Probably 15 lbs over ideal weight. I started spin class and have done 4 weekly sessions. The classes are taught by 120 lb women and about half the hour long session is spent "out of the saddle." For me to stand and pedal takes quit a bit of resistance and my cadence drops into the mid 60's.( normal 90's) After the first session I had delayed onset muscle soreness in my quads for 4 days but I kept up with my normal workout routine. After session 2 I knew I'd worked my quads hard but no real issues.
Session 2-4 had Heart rate Monitor on.
Session 2 http://connect.garmin.com/activity/138308507
Session 3 http://connect.garmin.com/activity/140341215
Session 4 http://connect.garmin.com/activity/142506368
My present workout schedule is
Mon- 20 minute warmup. Then Spin Class--- Then 4 hours later Weight training
Tuesday 1 hour eliptical 100-110 beats/minute
Wed 30 minute eliptical 100-110 bpm then weight training
Thursday Varies anywhere from 1 hour eliptical with 1 to 1 60 sec intervals (10 reps) to 95% max if feeling good to complete rest if I think I need it.
Friday Same as Wed
Sat 1 hour incline treadmill walking (speed 4.5 mph) 120 bpm
Sun Rest Day
My real problem is that the class fills quickly so I can't walk in Thur and decide whether I want to spin or not.
My max heart rate is 158 and I believe my LT is 130. Distance data and speed are estimated.
Should I do a Mon-Thurs schedule or is once a week enough?