Where Do I Begin?

[Virtu]

Hello, to those of you who may already be engaging in extra-curricular activities and excercise regularly, I was wondering if you would offer me some advice on where to begin. I know it's important to know what you are doing when working out and it's important to know your limits, but where does one aquire this information? I mean, just your basic working out and exercise activities to increase energy and maintain good health. I guess I am just trying to get started and was wondering if anyone had any advice as to how to get going.


Thanks in advance for any replies, I appreciate anytime taken to answer this and may the Lord be with you.


Sincerely,

James C. (Virtu)

 

[msufan]

What is your current situation? Absolutely no exercise? Overweight? Sedentary job?

 

[TheBatman]

My best advice would be...take it easy at first. Use weights that are best for you, even if you think they're a little small. At first I tried to use these huge weights and couldn't really do that many reps so I wasn't getting the most out of my workout.

 

[mnphysicist]

Here are some websites....

Some good pointers on running
http://www.coolrunning.com/engine/2/2_3/182.shtml

A little more hard core from Stew Smith,
http://www.military.com/NewContent/0,13190,Smith_111904,00.html

Officer Candidate School Preconditioning (quite intense)
http://www.nsgreatlakes.navy.mil/otcp/ocs/conpro.pdf

Some tips on fitting exercise into your life written by a friend of mine.
http://www.megfit.com/uploads/Fitting Fitness In.pdf

Ron

 

[Jody7818]

I don't know what your health is like, but I'd give myself at least 30 mins of exercise 3 days a week. I'd do 15 minutes of cardio workouts and then 15 minutes of resistance/weight training. When I'm trying to get in shape, these are the activities that I do:

Cardio: running, stairclimbing, jump roping, mountain biking, boxing

Resistance training: pullups, pushups, barbell curls, bench press

You may want to add more weight training exercises to exercise other muscles. It all depends what your goals are. But I highly recommend 15 minutes of cardio and 15 minutes of resistance/weight training. Both of these together are great for decreasing body fat percentage and increasing muscle mass.

Start out slow and give yourself a variety of exercises so you will not become bored. Remember to stretch before doing your exercises.

And your diet: If your overweight, then I'd personally recommend cutting out all breads and sweets. Alot of people would disagree with me on that, but it works for me when I'm overweight. If you must eat bread, eat it early in the day. If your underweight or want to maintain weight, then breads would be ok. Focus your diet mainly on fresh fruits, vegetables, whole grains, and lean meats. I'd stay away from red meats as much as I can. Fish would be the best source of meat. I typically eat fish and chicken. Don't eat the breaded type, but the lean type. It's best to grill or bake it when you can. Try to get in the habit of eating a fresh salad at lunch and dinner. When snaking, eat fresh fruits. Stay away from carbonated drinks. Drink plenty of water (8-10 glasses a day.) Take a multivitaming daily.

It may be hard to adjust to this lifestyle in the beginning, but as time goes on, it becomes fairly easy to live by. I noticed I craved junk food less as I stuck to the diet.

The best website I've found on diet and health is www.ex-rx.net
Take care and God Bless.

 

[progressivegal]

If you're financially able, join a gym and hook up with a trainer to create an exercise plan.

 

[Virtu]

Thank you all for your replies. I appreciate the time you took to assist my needs. I figure I’ll just start off small, like walking for an hour a day or so and from there possibly jogging etc…sticking with it is another challenge





Thanks once again and may the Lord be with you all.



-James C. (Virtu)

 

[Jody7818]

I'm sorry...the link that I posted in an earlier message was wrong. The correct link is www.exrx.net

 

[artjack]

Dont take on more than you are happy doing. find some things you like or enjoy doing. join a sports club, It does not have to be a gym or very phyisal or serious sports, you will still get a workout, I find indoor bowls is good, anyone can play & as there is alot of walking involved & areobics & you dont even notice you are working out & you can have fun. I find it a good christian sport as everyone is equaly able to play as it is not too difficult

 

[fitmom]

If you're financially able, join a gym and hook up with a trainer to create an exercise plan.

Best and safest way to go.

 

[thisreallyworks]

I'm very active when it comes to my workout schedule now,
but at first i started out jogging.. it helped with my cardiovascular,
then i moved on to light weight lifting.. and just kept progressing

 

[Glaz]

Whatever you do, makes sure its something you actually like doing. If it starts feeling like a chore, you'll eventually give it up. Variety really helps keep you involved in exercise in the long term.

 

[Virtu]

There's a local Gym around here and I thought about signing up, but I'm not too sure. I know that at my age I shouldn't be so low on energy, so that's my main goal for now is to increase my energy level. I've also heard that exercise increases endorphins that effects your mental health in a possitive way. Thank you once again for your replies and suggestions.


May the Lord be with you,


James C.

 

[TheBatman]

Here are some websites....

Some good pointers on running
http://www.coolrunning.com/engine/2/2_3/182.shtml

A little more hard core from Stew Smith,
http://www.military.com/NewContent/0,13190,Smith_111904,00.html

Officer Candidate School Preconditioning (quite intense)
http://www.nsgreatlakes.navy.mil/otcp/ocs/conpro.pdf

Some tips on fitting exercise into your life written by a friend of mine.
http://www.megfit.com/uploads/Fitting%20Fitness%20In.pdf

Ron

I'm using the coolrunning tips for running. I think it's a good cardio training system. I'm approaching week 2 soon.

 

[Saraphine]

Hey,

I'd be careful joining a gym if i were you. i know soooo many people who sign up for gyms because one day they have this great idea of getting in super good shape, but they don't have the motivation to make it worth their money/time. the gym counts on the majority of people who end up paying but not sticking with it. you don't seem overwhelmingly thrilled about joining one, so i'd hold off at this point.

so first, i would make sure you can get yourself motivated to do physical activity. i did recently join a gym myself, but that is because i typically walk about 7-10 miles a day and i wanted a way to get a more well rounded workout. but i've been able to stay in decent shape through the walking alone.

for me, having music is the most important thing. maybe buy yourself a new cd as a motivator~ find a really good one (i can recommend some if you tell me what kind of music you like if you need suggestions) that you can get addicted to and listen to it only when you are walking or doing another physical activity. just find something that works for you.

oh, and you said you are concerned about energy levels... my recommendation is to start eating ~6 small meals a day. eat breakfast, a mid-morning snack, and modest lunch, a mid-afternoon snack, a modest dinner, and an evening snack. make the snacks small/healthy (such as fruit, 1/2 a sandwich, etc.) but eat when you were hungry. and try not to pig out at any point, as that will leave you with a food coma.

i ridded sugar from my diet, and my energy level improved soooooo much!!! i encourage anyone to try this. continue eating fruit, but try not to eat anything with more than 3-4 grams of sugar.

finally, taking a multi-vitamin may help with this as well. i never considered it until my trainer recommended it. apparently it keeps your energy more balanced.

i dont know if this helps, but hopefully it will...
good luck!
.s