Best way to get into exercising?

[figuringitoutx]

I was wondering, can anybody help me with starting to exercise? After my breakup I gained a lot of weight. I've recently started getting serious about losing this extra weight (about 50 pounds.) In the past two weeks I've been eating a lot better and from that I've lost about 2 pounds. I would like to start exercising to help aid in my overall weight loss, plus I know it's a great way to relieve stress and just be healthy in general.

 

So is it best to start out walking on the treadmill and then gradually start to run or what should I do? I'm part of a gym, but whenever I go in I feel overwhelmed as I don't know what to do .

 

Any advice?

[Mr Scorpio]

The easiest way is to hire a personal trainer. I don't think that is necessary though.

 

First, fill up your mp3 player with high-energy music. Second, start doing some light cardio (walking on treadmill, elliptical, exercise bike, rowing machine) and figure out which forms you enjoy (or consider most tolerable). After a few weeks of that, start lifting weights. Target your main muscle groups (chest, back, shoulders, arms, legs). Use machines if you are concerned about injuring yourself.

 

Or... just run a search on "getting into exercise" and spend a night reading.

[Harradin]

I'd personally say get into a sport or something you enjoy, then you have motivation to push hard and you get goals etc, plus its a better workout then the gym! I wasn't overweight or anything but I wanted to be fit but the gym bored me to death, so I got into martial arts instead. I do judo and kickboxing and love them!

[FitChick]

Take dancing lessons so when you look hot and some guy asks you out, you can impress him with your moves.

 

Take tennis lessons and then you will be able to have an activity date.

 

Take swimming lessons. Because the water holds up your weight, it won't be as difficult. Go when only old people or children are there so you won't feel embarrassed.

[dichotomy]

Walk. Then walk farther. Then walk faster. What ever pace gets your heart rate nicely up without really over exerting yourself. Do this 30-45 mins a day.

 

One you got this down, you can look into some body weight exercises like pushups, planks and maybe lunges. Then get into weights.

 

Pick a time of day you can stick to.

[TaraMaiden]

try the 5:2 regime. (I refuse to call it a diet. To me, it's just a whole different approach to food and the benefits of following a plan that enables you to regulate your own intake, sensibly....)

I've lost over 2 stone since June....

Actually, I reached my target weight over a month ago....

 

I also walk a lot. Maybe, at work, around 3 - 5 miles a day....

 

I'm lucky because my job is far from sedentary.

But yeah: Regular walking - and swimming - will be great for your general system.

[Johnsmith1003]

I was very reluctant to start a workout regiment because I thought I wouldn't see results. Here's the secret to a workout; once you do it frequently for two weeks (every day to every other day) you will get a true 'high' from it. You'll feel you have purpose in life (the oxytocin that's released) and you'll be a gym junkie. I suggest going in the mornings as the sun rises, if possible, because after the gym you're well energized and focused enough for the rest of the day. That and it's best on the body when you haven't eaten anything for that day you go.

[Shepp]

Running:

Really good for whole body toning and general fitness.

You need to train your body into jog-condition

week 1 -

Day 1: Walk 3 mins, run 1 min x5. Day 3:Walk 3 mins, run 1 min x5. Day 5: Jog 10 mins

Week 2 -

Day 1: Walk 2 mins, run 2 min x5. Day 3:Walk 2 mins, run 2 min x5. Day 5: Jog 10 mins

Week 3 -

Day 1: Walk 1 mins, run 3 min x5. Day 3:Walk 1 mins, run 3 min x5. Day 5: Jog 15 mins

Week 4 -

Day 1:

Walk 1 mins, run 4 min x4. Day 3:Walk 1 mins, run 4 min x5. Day 5: Jog 15 mins

Week 5 -

Day 1: Walk 1 mins, run 5 min x5. Day 3:Walk 1 mins, run 5 min x5. Day 5: Jog 20 mins

You should then be up to a level where you can go for a jog.

 

Boxing:

If you've got a boxing gym near you that's great, otherwise a punch bag you can get for £35 and speedball is what £13.

Boxing conditioning, IMHO, its the 1# way to get the quickest results...IF you do it right - don't just tap the bag, practice in slow motion so every single movement of your arm is precise and follow the punch through with your shoulder. Its important to put power into the punch but don't compromise technique.

The thing is you need to make sure your keep moving for as the entire time or "round" if you like, you have to have to have to keep bouncing on your toes constantly.

What id do is introduce this around Week 3... say something like:

Week 3 -

Day 4: Box 3 mins, rest 3 mins x3

Week 4 -

Day 4: Box 3 mins, rest 3 mins x3

Week 5 -

Day 4: Box 4 mins, rest 3 mins x3

Week 6 -

Day 4: Box 5 mins, rest 3 mins x3

Just keep increasing the boxing time and start to drop the rest time to maybe 2 mins. but its always better to work harder for two lots of 3 mins with a 2 min rest than work at a slower pace for 6 mins straight.

 

Motivation:

• You don't have to stick like glue to the certain days, as long as you fit it all in be flexible otherwise you'll just quit.

  
  

• Try taking up a sport - helps you keep fit and gives you motivation - you'll see your sporting ability going up as your level of fitness increases.

  
  

• Keep it varied, maybe one week decide not to go for a run but to swim laps in the pool or go for a mountain bike ride

  
  

 

Is that okay?

[KatZee]

If you haven't really ever exercised and you're getting back into something after living a sedentary lifestyle for a bit of time, I would first consult your doctor just to make sure you're OK for any rigorous physical activity.

 

50 pounds is significant weight loss, and sometimes the heart just isn't strong enough to handle such rough activity, so I would make sure you're perfectly OK first, and then I would consult with a personal trainer. They will tailor your activity to your personal capabilities. You obviously can't just go into a gym and start doing what everyone else is doing, you need to learn, and work your way up to it.

 

To shed some weight initially though, diet is going to play a huge factor. Start eating clean. No junk, no sugar, no refined carbs, no frozen foods. Really eat fruits, vegetables, lean meats, proteins.

 

You can start out by changing up your diet considerably and then every morning going for a brisk walk for a half hour or so. Walking is really good for the body, it will get your heart rate up without being extreme.

[thefooloftheyear]

Nothing beats weight training for regaining shape and fitness...

 

Aloo try to do little things in your daily life that WILL make a big change.

 

-Take the stairs instead of the elevators.

 

-Park your car WAY far away from the entrance of the stores you go to..This has the dual benefit of not getting your car all dinged up by the lazy fatasses that have no consideration.

 

-Carry packages instead of using carts(withn reason)..

 

-Maybe even get a dog if you dont have so you can go on frequent walks...Good for them and you as well..

 

Some cardio is good, but I still like weight training..It will make the most difference for the least time invested..

 

Good advice from the others as well Good Luck!

 

 

TFY

[Elias33]

Walk. Then walk farther. Then walk faster. What ever pace gets your heart rate nicely up without really over exerting yourself. Do this 30-45 mins a day.

 

One you got this down, you can look into some body weight exercises like pushups, planks and maybe lunges. Then get into weights.

 

Pick a time of day you can stick to.

 

Excellent advice. Nobody starts running, they walk first. Couch to 5k program comes to mind; google it .

 

First post, yay!

[pink_sugar]

That and it's best on the body when you haven't eaten anything for that day you go.

 

Actually, it's never a good idea to work out on an empty stomach, no matter what time of day.

[Eau Claire]

Take dancing lessons so when you look hot and some guy asks you out, you can impress him with your moves.

 

Take tennis lessons and then you will be able to have an activity date.

 

Take swimming lessons. Because the water holds up your weight, it won't be as difficult. Go when only old people or children are there so you won't feel embarrassed.

 

Excellent!

[MasonJarTeaDrinker]

Best way for me was to just get a gym membership and go straight after work and after a while it becomes a habit. Don't even think about it just go park and change in your car and get your workout on.

 

Best of luck for the new year!

[GoreSP]

The best way to start exercising is to start exercising….

[Jmk21]

The best way to get motivated is to keep Going to the gym. Nobody's going to look down on you for being over weight. We're all in the gym to achieve the same thing, become healthier faster/stronger.

 

I've personally been on the other end of the spectrum when I started going. I was so scrawny and weak I hated showing up and lifting weights that other guys were curling but I preservered and kept going. Made a bunch of friends there and I started enjoying showing up to lift.

 

I applaud overweight people for showing up to the gym. It shows a hell of a lot of courage to me. Your there to improve yourself, like everyone there. Nobody will hold you back but YOU

[Softie]

I found what motivates me is to sign up for a race or a charity trek.

 

It's a set date to work & train towards, giving you that extra kick up the @$$

 

I trek & race regularly now, after I have a few weeks break then onto training for the next. My weight has been fairly stable since. I also like how it makes me feel, makes my skin glow & clear, my legs strong & toned.

 

It makes me so proud of myself in what I've accomplished. Up until about 7 years ago I was very very unfit and could not run very far, about 1km without dying. I now can run upto 5km without training and once in training, upto 10 miles. I did a half marathon last year I didn't run it all but about 2/3rds.

 

Btw I started all this by doing the walk/run method, run for as long as you can then walk until you get your breath, run again, walk again - keep going until you've done about 20 mins. Next time you go out you'll be able to run a bit more and walk a bit less.

Edited January 11, 2014 by Softie
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