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I have started writing an article on getting started with exercise.
I have linked this article over here: http://www.lowcarbwiki.com/index.php/Exercise
you can add to it.
Here is what I have :
==How to Choose and Get Started on an Exercise Program==
You have decided that you need or want to start exercising but are unsure how to get started. The first things to analyze are:
1) your current physical condion
2) your goal ( lose weight, general fitness, accelerating in sports , keeping your heart healthy )
3) your likes ( like the outdoors, dont like the heat etc ... )
4) your tendency to stick with a program
One of the most important things about exercise is not to over exert ones-self. It is a common mistake for someone just getting into exercise to start putting in 2 or 3 hours a day at the gym or otherwise just doing too much to start out. On the other hand those that have been working out continuously for a few months or so may start to feel bored or burned out from the exercise. It is best to find an exercise routine that is enjoyable and interesting. 4 days a week for 40 minutes to an hour of exercise is a good starting point. If you are looking to accell in sports then you will need to put more time in but this is certainly a good step forward for someone who is starting out. This all being said there is lots of truth about the "No Pain, No Gain" slogan. If you are not feeling a burn during lifting weights or not feeling an increased heart rate during running then you probably need to either increase the weights or reps when lifting or increase the speed or incline on a treadmill.
A [[Heart Rate Monitor]] is a good tool to help keep your heart at an optimal level of exercise. 80 % of your max heart rate is a good place to start although one may want to try different workouts between 70% and 90% of onse max ( Max Heart rate MHR(bpm) = 217 - (0.85 × age) ) (roughly).
If you cant talk during jogging or biking workouts you may be working out too hard for an efficient workout, in addition it is very difficult to push oneself to ones limits during every exercise session. You are more likely to stick with an exercise program where it is not so physically draining.
If losing weight is your goal then forty minutes to an hour of aerobic exercise 4-5 times a week will help. Running and swimming are the best. Swimming is especially good for people that are overweight because it does not put stress on the ankles and knees the way running does. Also for some people a brisk walk may be enough to get their heart up to 70-80% of the max heart rate.
Weight training is good for overall fitness. It is good for posture and helps burn more calories during the day. To start a weight training program one may try a 40 minute circuit program where a series of 8 or so exercise using all of the major muscle groups are worked out. Another alternative is to lift 4-5 times a week doing 2 muscle groups during one workout.
I usually couple :
Chest and Triceps
Shoulders and Legs
Back and Biceps
I have linked this article over here: http://www.lowcarbwiki.com/index.php/Exercise
you can add to it.
Here is what I have :
==How to Choose and Get Started on an Exercise Program==
You have decided that you need or want to start exercising but are unsure how to get started. The first things to analyze are:
1) your current physical condion
2) your goal ( lose weight, general fitness, accelerating in sports , keeping your heart healthy )
3) your likes ( like the outdoors, dont like the heat etc ... )
4) your tendency to stick with a program
One of the most important things about exercise is not to over exert ones-self. It is a common mistake for someone just getting into exercise to start putting in 2 or 3 hours a day at the gym or otherwise just doing too much to start out. On the other hand those that have been working out continuously for a few months or so may start to feel bored or burned out from the exercise. It is best to find an exercise routine that is enjoyable and interesting. 4 days a week for 40 minutes to an hour of exercise is a good starting point. If you are looking to accell in sports then you will need to put more time in but this is certainly a good step forward for someone who is starting out. This all being said there is lots of truth about the "No Pain, No Gain" slogan. If you are not feeling a burn during lifting weights or not feeling an increased heart rate during running then you probably need to either increase the weights or reps when lifting or increase the speed or incline on a treadmill.
A [[Heart Rate Monitor]] is a good tool to help keep your heart at an optimal level of exercise. 80 % of your max heart rate is a good place to start although one may want to try different workouts between 70% and 90% of onse max ( Max Heart rate MHR(bpm) = 217 - (0.85 × age) ) (roughly).
If you cant talk during jogging or biking workouts you may be working out too hard for an efficient workout, in addition it is very difficult to push oneself to ones limits during every exercise session. You are more likely to stick with an exercise program where it is not so physically draining.
If losing weight is your goal then forty minutes to an hour of aerobic exercise 4-5 times a week will help. Running and swimming are the best. Swimming is especially good for people that are overweight because it does not put stress on the ankles and knees the way running does. Also for some people a brisk walk may be enough to get their heart up to 70-80% of the max heart rate.
Weight training is good for overall fitness. It is good for posture and helps burn more calories during the day. To start a weight training program one may try a 40 minute circuit program where a series of 8 or so exercise using all of the major muscle groups are worked out. Another alternative is to lift 4-5 times a week doing 2 muscle groups during one workout.
I usually couple :
Chest and Triceps
Shoulders and Legs
Back and Biceps
