A good friend of mine is slightly overweight. He told me he weighs 84-85 kilos. I just weigh 60-62 kilos. I am training 3 times a week at a gym. That is how I maintain a decent weight and decent blood pressure. He told me his blood pressure has reached 140/90; this borders somewhat hypertension. Mine is 125/80.

I told him it is essential to train at a gym to lower the blood pressure and lower the weight. He asked how often to train. My answer was you must train at least 3 times a week. On top of that I invited him to follow me to the gym. The gym allows me to bring a friend for introductory training. The gym training trims my cardiovascular system of the body.

I think to say you must train is too strong when advising someone.

  1. You must train at least 3 times a week.

  2. You should train at least 3 times a week.

  3. You had better train at least 3 times a week.

  4. You ought to train at least 3 times a week.

  5. You may train at least 3 times a week.

    What is the best alternative is my question? In other words, what is the best sentence when advising someone. I guess to say you must do something is not advising but ordering.
A doctor has asked him to walk regularly. I told him walking is a good exercise for the people who are over 85 years. For me walking is tantamount to sleeping.
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Your adivce about walking is TERRIBLE. For people who don't have any level of activity in their life right now, walking is a GREAT way to start.Why do you think you know more about his level of fitness and what is right for him than his doctor does?

Anyway, I'd say "I train at least 3 times a week. My best advice is to do what I do. I'd love to have you come with me."
I think you should train at least 3 times a week.
is the most polite, IMO.
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Thanks Marius for the reply.
For me walking is like sleeping. I may be wrong here. I love hard gym training and thanks to it I keep my blood pressure like a man of 25 years old.(125/80).
I have heard from several people that they take a walk to get some physical exercises.
I have told them that I would consider walking if I live over 90 years. I think when you are over 90, you will have some difficulties in running on the treadmill. You should be able to keep the balance while training on the treadmill. Running on the treadmill is good for my cardiovascular system of the body.
Marius, once again I must emphsize that the walking is hopeless is in my book. I may be wrong.
These things have an element of subjectivity and I respect to your opinion.

Sorry, Rotter, you don't know what you're talking about, in terms of walking. Walking is very good. Just add some incline and you can get to your maximum heart rate very quickly.
I would not recommend running on the treadmill or other hard surfaces after the age of 40. Run on grass, if you want.
It's bad on your knees after a certain age.
Use biking instead or use elliptical machines.
And I have a lot of experience on this matter. Tell your friend to see this site:
Great fitness sites
Thanks for the comments, Marius

I think I know more than you about the injuries related to running. I underwent knee surgery thanks to running. I did a lot of running including marathon and gave it up after the surgery. You have mentioned if you are over 40 years, running is not good for the knees. Even if you are 20 years, running is not a good sport irrespective of running on the treadmill or on grass.

It can lead to injuries. I have learnt a lot after the knee surgery. I have consulted 4 or 5 orthopedic specialist and learnt a lot. Doctors have told me running, football, hockey, badminton, basketball, etc can lead to knee injuries. The best sports are swimming and cycling, according to the doctors; because knees are not hard-pressed when swimming and cycling. In any case, you should not exceed the limits. People who swim a lot develop skin problems in the long run.

I started gym training after the knee surgery. When you run on the treadmill, it is not wholesome for my knees though I have been running on the treadmill 3 times a week since 1991. I combine it with leg extender machine which strengthen my quadriceps. So adverse effects ,if any, are offset by the leg extender to a great extent.

Another important aspect to rest at least 48 hours for the next training session. My muscles need to rest at least 48 hours. I know the limits of my body and consult orthopedic specialists a couple of times a year.

Doctors have told me the low weight and excellent blood pressure are thanks to the gym training. So I will not stop gym training.

I am glad to know that you have a lot of experience in these things.

[ I came home nearly 2 hours ago after training. I trained 90 minutes today. I will rest another 48 hours to go to the gym again.]
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If you have had this knee problems, I'd strongly suggest you move from treadmill to the stationary bike and/or the elliptical machines. You can achieve the same results in terms of cardio training.
Also in terms of cardio training, swimming is a very good alternative to running.
I'd suggest to keep only the (high-speed) marching activities on the treadmill. That's non-impact and you can work very hard with some incline added.
Once the cartilage in the knees is affected (and it is in running) you can't do too much about it, except glucosamine or special injections.
I'd also recommend you to avoid the leg-press machine. As your body is constrained in it, people are going to loads which are OK for their muscles, but not for their knee cartilage (and you don't feel anything on the spot, it's not like with the muscles). It's better to use free-weight squats for the same purpose, as your body must in this case provide the whole stability for the motion, and it will be less difficult for you to exagerate.
Anyway, if you had knee problems, I'd suggest moderate loads anyway.
48 hrs is very good for recovery, but not if you do heavy squats. For that, I'd recommend even one week. The upper body recovery is faster, thus 48 hrs is OK.

It seems you are well-versed in these matters or rather sports injuries. I like the treadmill because it is good for my cardiovascular system. Doctors have reassured me strokes or heart problems are out of question when you train regularly to improve cardiovascular system. I am convinced that the excellent blood pressure is thanks to my training schedule.

Now you have pinned me down to change to elliptical machine. An elliptical trainer simulate walking or running without causing excessive pressure to the joints whereas treadmill leads to impact injuries. To be candid, those elliptical machines are very popular. People love to sweat on elliptical machines the way I sweat on running treadmill.

You suggested even free weight squats. Some people are crazy about squat related training. I use machines to train my back muscles, triceps, biceps, quadriceps, calf muscles, thigh muscles, etc. Those training has nothing to do with cardiovascular system. It is purely muscular training.

Now I have cautious approach to the training. I respect to medical opinion after the knee surgery. If an orthopedic specialist recommends to avoid a particular machine, I will stop it immediately.
Of course you should do a lot of cardio (3 times a week, 30min). I'm just saying that for your knees you may want to consider the stationary bike or the elliptical machines, instead of treamills.
> Those training has nothing to do with cardiovascular system. It is purely muscular training.
Only if you do them slowly. If you do circuit training, or if your rest time between series is short, this helps a lot in terms of cardio too.
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