Due to my current ill health, I'm not doing much at all. I might go see the RO today. But, regularly, here is what I try and do 2-3 times per week,:
During the decent weather, I walk brisky (about 3-3.2) mph to my gym, which is about 0.8 miles each way. I then do 8-14 laps on the treadmill. Most typical is 10 laps, mostly at 3.5-3.9 mph (sometimes a bit lower, sometimes higher), Then I use the sybex machines. I forgot the exact names, but I'll do the:
Chest Press, Pect. Fly, Arm Curl, Back ext., and Lateral Pulldown.
I may be forgetting one or mislabeling one. I will do these 10 times, with 3 reps.
They also have a hydromassage thing and I'll finish my workout with 10-15 minutes of that (but not during SRT as it is like a warm pack, which you are not supposed to do). When done, I walk home briskly.
Now, I just described my best workout and ideally I should be doing this 3 times a week. When I get in a groove, I look forward to doing it. Thee workout takes about 2 hours (from leaving house to returning home).
In your situation, is this a suitable workout? Or do you need to use free weights?
I am certainly not exercising all my muscles. I have a surgically repaired knee and I find some of the leg machines start to irritate my knees, so I've dispensed with that. I've never tried free weights as I also have back problems at times and I am afraid of "moving wrong." Anyway, I find my workout seems to be a good cardio and at least a decent upper body workout.