Workout newbie...

[tigressA]

I've finally decided that I'm going to start working out. Anyone who's seen me would say that if it's to maintain my figure, it's not needed at all, and they'd be right. I have a high metabolism and therefore weight loss is not an objective--at least, right now.

 

I am not in the best shape, though. I can run maybe a block or two before feeling like I've had enough. (I don't really know how to calibrate things like endurance/strength/flexibility, so if there are questions you want to ask to figure out where I'm at, please do so.) Additionally, much of my extended family, on both sides, has consistent weight issues--they're overweight or even obese and have struggled with it for years. While neither of my parents have been/are that way, the fact that it's so prevalent in my extended family is cause for concern for me. I'd like to develop a routine to improve my overall physical health/strength, and maintain/improve the figure I have now. The fact that I can hardly imagine having to ever work to maintain my figure is a problem, considering the likelihood of me actually having to do so down the line.

 

I can't think of any particular goals I'd like to reach besides running a mile without feeling like I'm going to die afterward I am really new to this; I've never had a workout routine, the only things I've ever done were walking, biking and dancing. Help!

[tman666]

Well, if your goal is to become in better overall shape without any specific goal, I would think that a program like P90X could help with that, especially if you're a newbie. However, I don't think that it's necessary to pay for such a program, as with a little research and experimentation, you can set up your own training in a similar fashion to be just as effective, plus you save money and learn something. It's up to you to decide whether or not it's worth it to you to drop the 100 bucks on P90X. It is my opinion that it is a fairly solid fitness program for those looking to improve their fitness level and stay trim. It's not a program for those who are looking to bulk up, get real strong, or prepare for any specific sport, IMO.

 

It's been discussed before here, but CrossFit also champions the "general physical preparedness" banner. Personally, I don't like CrossFit for a variety of reasons (safety reasons, emphasis on speed over form, cult-like marketing, cult-like following, etc.).

 

If your only goal at this point is to improve your cardiovascular and muscular endurance, I would suggest a total body activity such as swimming, rock climbing, boxing, or cross country skiing. (As a cross country skier myself, I can attest to it's ability to kick one's ass into good shape, so if you have the chance to try it, do so).

 

If none of that interests you, you can do plenty of general physical preparedness training without ever stepping foot in a gym. Bodyweight only circuits (air squats, push ups, pull ups, burpees, lunges, etc.) and wind sprints are a great combination. If you're consistent with your exercise frequency, continually push yourself, eat well, and get plenty of rest, you'll see results.

[tigressA]

Thanks! This really helps. I'm going to look into all you've recommended

[Lecturer]

It's been discussed before here, but CrossFit also champions the "general physical preparedness" banner. Personally, I don't like CrossFit for a variety of reasons (safety reasons, emphasis on speed over form, cult-like marketing, cult-like following, etc.).

 

I feel the same - I don't like it either, especially for bolded reason (kipping pull-ups make me cringe.. and laugh).

 

I think tman666's part about getting involved in a physical hobby/sport is what you should focus on. It's much better to be active doing something fun for the sake of the FUN, than to be active doing something boring for the sake of being active. I workout every night, but I'd much rather play sports every night.. and I would too if I could afford that kind of money. It's nearly the same results, but for me playing soccer, or whatever, is infinitely better than running on the spot.

[kiss_andmakeup]

I understand exactly what you mean! I have been naturally skinny my whole life, could eat pretty much whatever I wanted and never exercise and still would be skinny (not just thin...SKINNY!). At 23 it's not quite as severe as it was when I was a teen (I could eat two pizzas every day and still look like I had an eating disorder from being so underweight) but my metabolism is still high.

 

But while both of my parents are in excellent shape, they are so because they work at it. The majority of my dad's side of the family (whose genetics I seem to have inherited in most cases) has had major weight issues after entering their 30s, 40s, and beyond even though they were thin in their younger years. Because of this, I started working out diligently a little over a year ago. I want to get into a good healthy lifestyle now so that I don't wake up one day 30lbs overweight and then have to start there. It's definitely easier to start those good habits while you're already thin! So you have the right idea!

 

When I started I joined a local gym and went two or three days a week, only for about 40 minutes each time. I just did simple cardio (elliptical, treadmill or bike) for about 25 minutes and then 15 minutes of light strength training. After a few weeks doing it was no longer "painful" and I actually started wanting to go more. It became an energizing, and rather cathartic activity for me.

 

Currently I go 6 days a week for an hour each day. I do at least 30min of cardio every day. I do strength training every other day and on the days I don't do that I do a full hour of cardio. I no longer have to force myself to go like I used to, in fact, I love going now!

 

Even though, like you said, you're not aiming to loose weight, you will still notice vast differences in other parts of your health. Since beginning a regular workout routine, I've noticed that I sleep better, I have more energy, and my body now has tone and definition to it while before it just looked bony.

 

Since you mentioned you want to be able to run a mile, make that your short term goal. You'll get there faster than you think!

[WintersNightTraveler]

Exercising regularly is by far the most important thing for casual fitness, since the most common problem is that people just stop or don't do it often enough. So I would recommend anything that will help you do it regularly - having a goal, finding something that is fun, convenience to your schedule/location.

 

If you like running, just start with that. It's really easy and great exercise, and there are no obstacles to impede you from doing it regularly (no worrysome gym sign ups, equipment to buy, etc). It's fine to start slowly, walk when you have to. You'll see quick and big improvement if you're not exercising regularly now as long as you do it at least a few times a week and that will probably encourage you and make you feel more enthusiastic. Aim for a 12 minute mile, then 10, etc.

 

If you have access to a gym, running on a treadmill is easier on your joints due to the elasticity of the shocks and surface. Boring though. Other cardio machines too - elliptical machines, stairs, etc - are all good too as long as you make sure you are actually exerting yourself. You should be sweating and have an elevated heart rate. Some people go on an elliptical machine at the slowest speed and don't even break a sweat at all, they are mostly just wasting time.

 

If you have someone to show you how to use weights and weight machines, they can be good, but don't worry too much about that. Simple calisthenics- crunches, push ups, etc - are very effective too and almost everyone knows how to do them.

 

But if there's an alternative you find really fun do that since you will end up doing it more regularly. For instance something like raquetball, basketball, one of those themed cardio classes.

 

Don't get too caught up on the details of toning up and using weights and such. I lifted weights for many years, but in the past six months almost stopped entirely in favor of kickboxing, and am in better shape from it. Mostly because it's way more fun, so I go every session and work harder at it.

 

kiss's and tm666's advice is good too. Rock climbing is a ton of fun, and great for you although I'm not sure it gets your heartrate up high enough to be good cardio exercise. If you do something like that, I would run at least occasionally as well as it's important to get that heart rate up.

 

Good luck.

Edited June 15, 2010 by WintersNightTraveler

[norajane]

Try a lot of things and see what you enjoy doing. That's the only kind of fitness training that will really work. If you don't enjoy it, you will let it go.

 

Belly dancing is a lot of fun, and a great workout, actually. Kick boxing is also terrific. If you like biking, there's no reason not to bike! You'll just find yourself having to bike further and further or incorporate hills in order to really feel like you've worked out since your fitness level will increase - that's why those spinning classes have a lot of followers. It's easier to increase intensity on a stationary bike.

 

Try pilates, yoga, tennis, weight training - it's all good and I'm sure you'll find something you like to do. And you don't have to come up with a "program" and stick to it forever. Change things up, try different things at different points in your life. Enjoy the challenge, rather than looking at it as work.