Questions About Exercise

[frahgie_style]

I'm planning on joining the Y tomorrow, and I also plan on swimming laps a few times a week in addition. have no idea how to work out in a way that will be beneficial--with a plan. I was given this exercise advice today, what do you think, and does anyone know of a website that will give me ideas of what to do for what muscle group, how many, and how? THANKS in advance! :wave

If you are just starting out I suggest the following:
Begin with walking 1-2 miles every other day and start
lifting weights 3 times a week. Lift very light at
first to perfect your form. By week two start adding
some weight. I suggest either going for 5 sets of 5
reps on compound exercises (bench press, squats,
deadlift, clean, shoulder press, pull downs) for
strength or 4 sets of 8 reps for general lifting.
After the third week begin to jog 1 mile at a time at
a very slow pace (maybe 10-11 minute mile) and the key
is to make it through the entire jog without
stopping...slowing down is fine just don't slow to a
walk.

After two months you should have a good idea of how
your body works, what weight to use (you should use
enough weight so that you are working hard but still
have the strength and endurance to do 3-4 more reps at
the same weight at the end of your last set), how far
and fast you can run. By the third month begin
running 2 miles at a time and set a goal ...maybe
hitting 2 miles in 17 minutes for example.

[bambinaUK]

I would add a lot more cardio into your plan. Depending on the equipment available to you:

These are targets, don't expect to achieve them for a while.

ROWING MACHINE: 1200 metres in 10 minutes

CROSS TRAINER: 10 minutes at level 2-3

NASTY STAIR MASTER/STEPPER: 50 floor in 10 minutes

These exercises are all designed to raise your heartbeat and get into the fat burning zone.

The running plan looks ok, but as your weight comes off I think you might want something a bit more challenging. If there is an instructor available, get them to do a personal plan for you.

[sadie147]

Here's a great websited for weight training for women:

http://www.stumptuous.com/weights.html

And here is a great running site. It has a couch-2-5K program that you can do on a treadmill or outside (it's a walk/run program and it works!) :

http://www.coolrunning.com/

Alot of people here do the Body for Life exersice plan...here's a link to their site (includes demos of exercise form):

http://www.bodyforlife.com/exercise/index.asp

Good Luck!

[Emo_Boy]

I would add a lot more cardio into your plan. Depending on the equipment available to you:

These are targets, don't expect to achieve them for a while.

ROWING MACHINE: 1200 metres in 10 minutes

CROSS TRAINER: 10 minutes at level 2-3

NASTY STAIR MASTER/STEPPER: 50 floor in 10 minutes

These exercises are all designed to raise your heartbeat and get into the fat burning zone.

The running plan looks ok, but as your weight comes off I think you might want something a bit more challenging. If there is an instructor available, get them to do a personal plan for you.

I disagree. I would NOT add any more cardio right now. The 1-2 miles is fine with the weight training. When you reach a plateau THEN add some more cardio but not before.

[2big4mysize]

You need for heart heath cardio 3 times a week 20 min so based on your description of your speeds you definitly need more cardio to build up your cardio vasuclar system so you can do the weights.

Your exercise program will depend on what you want to get out of it? do you want to train for an event, exercise for body scuplting as you lose your weight, or just for fun?
As a couch potato you will have some tough times doing what you just decribed. Most couch potatoes need to build up their cardio before they try strenght training. Check out your DANDR chapter 22 it has exercise plans in it for beginners too.

Happy low carbing.

[Emo_Boy]

I have given up on ignorant people.

[frahgie_style]

Thanks for your advice and support everyone!



Note to Emo,
The point of my post was to ask for advice, which means that people were giving me their opinion based on their own experiences. The thing with opinions is that everyone has them, even you. Having one doesn't make you right and someone else wrong though, so please refrain from being rude to others. It will help us all out! :hug

Good luck to ALL of us!!!

[Richt]

I have given up on ignorant people.

Emo_boy

Do you REALLY think there is any call for that kind of comment? Did you know everything about excercise when you started? Or did you have to ask questions?

Rich

[Emo_Boy]

I have given up on ignorant people.

Emo_boy

Do you REALLY think there is any call for that kind of comment? Did you know everything about excercise when you started? Or did you have to ask questions?

Rich

Your right.