I'd be happy to do that.
You can replace moderate-intensity continuous aerobics with high-intensity intervals:
After warm-up, 30 second sprints to at least 90% maximum heart rate (MHR) between 3 minute rest periods at ~50% MHR. Start with 4 intervals and progress by increasing the number of intervals, lengthening the sprints and/or shortening the rest periods, to tolerance. (Six of these intervals is roughly equivalent to 2 hours at ~80% MHR.*)
No more than 20 minutes per session and no more than 3 times/week.
I prefer a recumbent stationary bike, but an elliptical trainer or stairclimber will work just as well. Treadmills scare the bejeebers out of me. Rotate machines for variety, and if the machine you're using has a built-in interval program that approximates the numbers above, that'll work, too.
For resistance training, focus on squats, push-ups, and pull-ups. Sets and reps are largely a matter of personal preference, but this is the most time efficient:
After a general warm-up, warm-up for each exercise with one set of 6 reps at ~50% of the exercise weight, then one set with a weight that causes failure at 6-8 reps. Three minutes or so between exercises. (Doing squats to failure is a little dicey. If you don't already know how to set-up a squat rack, ask one of the gym's trainers to show you. If you still don't feel comfortable, use a Smith machine. If squats don't agree with you for any reason, substitute a machine leg-press.)
Whatever you decide to do, don't do it more than twice a week.
In general:
Warm-ups are especially important for low-carbers because one of the things they do is increase circulating levels of free fatty acids that can be used for fuel, so take at least ten minutes to warm-up. Also, there is some evidence that a good warm-up can reduce DOMS. Cool-downs are important, too. When exercising, muscle contractions help pump blood. If you just stop, it puts additional strain on the heart. I like to stretch after, as well. Flexibility is a good thing in general, but mostly it's just a nice way to end the session.
You probably already know that as you increase intensity you also increase the amount of glucose used for fuel. One of the advantages of interval-training and short weight sets is that it minimizes the amount of time you spend in "sugar burning mode". This spares glycogen stores.
If you decide to go with the interval training, it wouldn't hurt to check blood sugar immediately after. Sprinting can cause transient hyperglycemia independent of insulin levels, especially in women. Blood sugar levels above 140mg/dL are too high, in my opinion.
http://aworldlymonk.wordpress.com/2...and-t2d-hit-me/
One possible caveat: If you're hypertensive, you should modify the exercises to minimize blood-pressure spikes.
You can combine interval-training with with upper-body resistance training in any order, depending on preference and tolerance, but avoid combining interval-training with lower-body resistance training.
How often you go to the gym is up to you, but you shouldn't be there more than an hour per session, or 3 hours a week in total.
Anyway, this is just a general outline for you to work with. If you have any questions, I'd be glad to answer them, either in your journal or in private so as to avoid boring the crap out of everyone.
Sam
*
http://jp.physoc.org/content/575/3/901.full