this thread is fascinating. Thank you all for this information!
Tonight I jogged for 25 minutes with an average HR of 135. Then I hit the elliptical for 20 minutes. Average heart rate was 132. Afterwards I did the shoulder press (25 lbs, 3 reps of 15), ab machine (40 lbs, 3 reps of 15), and then two other machines that worked arms/ chest and my thighs, both 3 reps of 15. I will start using the free weights; I'm just never sure I'm doing it right!
For dinner I had fish, green beans, carrots and fried rice with eggs and veggies.