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Anyone have a good beginers excercise program?
drobs
Member Posts: 22,611 ✭✭✭✭
Started running every morning (4 days so far) not making any promises but am trying to get into shape and maybe quit smoking down the line.
There is a gravel track next to my living area. Don't know how many laps = a mile but have been running 3 laps and walking 1 every day so far.
Started curling a package of water bottles (15-20lb's) this morning and will soon hit up the gym. Trying to get a little bit in shape before hitting the weights.
Anyone here excercise? [:o)]
and can you recommend a program of excercise - weight lifting program of some sort for new out of shape people?
Last time I hit a gymn -- 2 years ago, I was in pain for a week afterwards. Couldn't straighten my arms for a couple days. Turned 34 and am out of shape.[B)]
There is a gravel track next to my living area. Don't know how many laps = a mile but have been running 3 laps and walking 1 every day so far.
Started curling a package of water bottles (15-20lb's) this morning and will soon hit up the gym. Trying to get a little bit in shape before hitting the weights.
Anyone here excercise? [:o)]
and can you recommend a program of excercise - weight lifting program of some sort for new out of shape people?
Last time I hit a gymn -- 2 years ago, I was in pain for a week afterwards. Couldn't straighten my arms for a couple days. Turned 34 and am out of shape.[B)]
Comments
Jon
I bought a set of Heavyhands. These are little dumbbells. They are padded with foam, and have a nice foam strap that fits around the back of your hand. They are effortless to hold.
These were designed by a doctor who was looking for a low impact exercise program that would get you into real good shape.
You go for a walk while holding the heavy hands. Every other step you take, you thrust one hand high above your head.
This is a simulation of cross country skiing, and cross country skiiers are the best conditioned athletes in the world.
Using the Heavyhands while walking burns a lot more calories than just walking.
Sure, putting a 2 pound dumbbell high above your head doesn't sound like much, but in the course of a 30 minute walk, you will get around 800 reps with each hand.
When you get used to the weight, you buy add-on weights. You just unscrew the 2 pound weights, and screw on the 3 pound weights.
I started 3 months ago, walking a half mile. I had the 2 pound Heavyhands.
I thrust the heavy hands into the air every other step. In one minute, my arms were so tired I had to rest them.
I thought I would never get up to 3 pounds.
Now, I am using the 4 pound Heavyhands, and walking 2 1/2 miles.
That takes 47 minutes. In one workout, I am getting 1,200 reps with each arm.
I have just ordered the 5 pound weights, and will get up to a 3 mile walk next week.
My goal is "5 pounds and 55 minutes" and when I am doing that, 3 days a week, I will be in pretty good shape.
http://www.bigfitness.com/hehast.html
you can even start out w/ body weight exercises like push ups, pull up, and squats.
They are good for beginners, but even if you're in good shape they'll wear you out if you do it right.
I'd be happy to loose the gut and gain some muscle.
and do
do 10/20 yard sprints, focus on speed.
Strecth before each work out.
use light weights to start, increase weight every two weeks until you are comfortable that you are useing enough.
start out with 15-25 pound dumbells, 20-30pounds curling bar, 50-75 pounds bench
I do 3 sets of 20-50 reps each, three times, three or four days a week
I have choosen to platue at
50-75 pounds for curling dumb bells, 125-150 curling bar, 175-250 bench. the key is alot of reps, once you platue it will build stimina and you'll get lean, not muscle bound.
I dont remember the names of all the curls that I do and cant really explain the body mechanics without boreing you too death. but just make sure you are working both your bi ceps and tri ceps, back, and chest and fore arms with each work out.
Also about 50 or 100 push ups a day and 250 set ups is a good start.
If you cant do that many, start with a number that wont hurt you badly enough to be a henderance.
good luck!!
Get a core basic video, the one with the inflatable ball + 20 minutes on a eliptical for a month, then 40, then an hour. Start doing the workout video without the weights for a month to get your body back into the groove, then move to the weights for a month, then into a regular beginners workout program that is more geared towards muscle building. THe video will really help with your core conditioning before you hammer the rest of your body. Got my friend to do this and in three months he has added almost 20 lbs of solid muscle and is much healthier all the way around. By week 5 he was showing vast improvements and it seemed almost overnight towards the middle of the third month just exploded.
Good luck, it is a brave thing you are doing, and far from easy
Jog/run
and do
do 10/20 yard sprints, focus on speed.
Strecth before each work out.
use light weights to start, increase weight every two weeks until you are comfortable that you are useing enough.
start out with 15-25 pound dumbells, 20-30pounds curling bar, 50-75 pounds bench
I do 3 sets of 20-50 reps each, three times, three or four days a week
I have choosen to platue at
50-75 pounds for curling dumb bells, 125-150 curling bar, 175-250 bench. the key is alot of reps, once you platue it will build stimina and you'll get lean, not muscle bound.
I dont remember the names of all the curls that I do and cant really explain the body mechanics without boreing you too death. but just make sure you are working both your bi ceps and tri ceps, back, and chest and fore arms with each work out.
Also about 50 or 100 push ups a day and 250 set ups is a good start.
If you cant do that many, start with a number that wont hurt you badly enough to be a henderance.
good luck!!
never start a workout with stretching.
Very, very few people without steroids can get "musclebound"
getting lean is simply loosing fat while maintaining existing muscle, the amount of reps have nothing to do with how big your muscle get, they either grow or they do not grow.
How long do you stretch for?
I go in for open heart surgery June 4. They will have me on a regime after that's supposed to put my tired old body back in shape. I'll let ya know what they recommend.
Clouder..
So you are saying that more reps with lighter weights will yield the same bulk as heavier weights with less reps? I am confused
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on the stretch, a quick once around can help vs nothing, legs thighs and calves before a run, again after, then once a day heavy with a pulley system i made for limberness, back shoulders and arms before lifting, and after
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on your goals. Range of motion is more important to me than muscle mass. I like being able to hold my arms at my side and move my neck
How long do you stretch for?
Until I have the remote in my hand!!
[:D]
quote:Originally posted by 1911a1fan
depends on the stretch, a quick once around can help vs nothing, legs thighs and calves before a run, again after, then once a day heavy with a pulley system i made for limberness, back shoulders and arms before lifting, and after
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on your goals. Range of motion is more important to me than muscle mass. I like being able to hold my arms at my side and move my neck
lack of motion is a fallacy, i'm 43 6" 250 pounds, and can do the splits and have full range of arms too, only time its a little ruff is after a good pump for very little time
quote:Originally posted by Todesengel
quote:Originally posted by 1911a1fan
depends on the stretch, a quick once around can help vs nothing, legs thighs and calves before a run, again after, then once a day heavy with a pulley system i made for limberness, back shoulders and arms before lifting, and after
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on your goals. Range of motion is more important to me than muscle mass. I like being able to hold my arms at my side and move my neck
lack of motion is a fallacy, i'm 43 6" 250 pounds, and can do the splits and have full range of arms too, only time its a little ruff is after a good pump for very little time
You are obviously doing something that some of my friends aren't then [:D]. I do not decry others regiment, or goals, they are just not for me. I guess that means you can put me in the group of people who use a lame excuse for not wanting to get huge. I cannot spend 2 hours a day in a gym if I wanted to. I have no desire to * myself when I get older from pushing myself to hard. I am quite content with not having 22 inch arms
quote:Originally posted by 1911a1fan
quote:Originally posted by Todesengel
quote:Originally posted by 1911a1fan
depends on the stretch, a quick once around can help vs nothing, legs thighs and calves before a run, again after, then once a day heavy with a pulley system i made for limberness, back shoulders and arms before lifting, and after
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on your goals. Range of motion is more important to me than muscle mass. I like being able to hold my arms at my side and move my neck
lack of motion is a fallacy, i'm 43 6" 250 pounds, and can do the splits and have full range of arms too, only time its a little ruff is after a good pump for very little time
You are obviously doing something that some of my friends aren't then [:D]. I do not decry others regiment, or goals, they are just not for me. I guess that means you can put me in the group of people who use a lame excuse for not wanting to get huge. I cannot spend 2 hours a day in a gym if I wanted to. I have no desire to * myself when I get older from pushing myself to hard. I am quite content with not having 22 inch arms
when me and the wife first met we where both fitness trainers in a big gym, most guys that spend hours in a gym are just using more social time, more bs'ing than lifting, most guys that do not have full range of motion are not stretching correctly, or did not have the ability before, as far as size goes yes it's not for everyone but is very very difficult to achieve, at one time i was benching 425, and 2 arm curling 165 clean, it took a long time and allot of hard work to achieve that, but thats where i personally get the high, similar to runners high, now at this age i'm going for lower body fat, and nothing burns calories better than mass, thats why most body builders can eat 5,000 calories a day and not gain a pound
quote:Originally posted by Todesengel
quote:Originally posted by 1911a1fan
quote:Originally posted by Todesengel
quote:Originally posted by 1911a1fan
depends on the stretch, a quick once around can help vs nothing, legs thighs and calves before a run, again after, then once a day heavy with a pulley system i made for limberness, back shoulders and arms before lifting, and after
i do chest, shoulders and triceps one day, biceps, back and forearms the next, but i'm going for bulk, and dont worry about, "i don't want to get huge" , i hear that allot, and its a lame excuse not to work hard, just try to get big its very hard to do anyway, and i never heard one person ever say "i'm to big"
depends on your goals. Range of motion is more important to me than muscle mass. I like being able to hold my arms at my side and move my neck
lack of motion is a fallacy, i'm 43 6" 250 pounds, and can do the splits and have full range of arms too, only time its a little ruff is after a good pump for very little time
You are obviously doing something that some of my friends aren't then [:D]. I do not decry others regiment, or goals, they are just not for me. I guess that means you can put me in the group of people who use a lame excuse for not wanting to get huge. I cannot spend 2 hours a day in a gym if I wanted to. I have no desire to * myself when I get older from pushing myself to hard. I am quite content with not having 22 inch arms
when me and the wife first met we where both fitness trainers in a big gym, most guys that spend hours in a gym are just using more social time, more bs'ing than lifting, most guys that do not have full range of motion are not stretching correctly, or did not have the ability before, as far as size goes yes it's not for everyone but is very very difficult to achieve, at one time i was benching 425, and 2 arm curling 165 clean, it took a long time and allot of hard work to achieve that, but thats where i personally get the high, similar to runners high, now at this age i'm going for lower body fat, and nothing burns calories better than mass, thats why most body builders can eat 5,000 calories a day and not gain a pound
Well I admire your dedication to stay in shape at 43, you must be living well. I am 6' 208 lbs, and that is big enough for me. I understand your point, and am not trying to disprove it, but it is apparent that most larger lifters have done things incorrectly. I have never before met someone who could lift over 400 lbs that could lay their arms flat, or turn their neck. Congrats to you for doing things the correct way!
Was lifting a lot before I hurt my back at work. So had a good Idea how to lift but was way out of shape.
I did the weights they said, but when I could do 15 reps, 3 sets I bumped up the weight. Did not have the normal cannot use my arms like I normally did when just starting back in.
I Do 10 minutes on a Bike to start and warm up. Then the weight routine. Finish with 30 more minutes on the Bike. Then some stretching when I get home.
Its working cause when I started feet shoulder width apart I had trouble touching my Knees. Now I can touch the ground.
WOrk diligently, get rest, eats lots of good food, lots of vegetables and lean protein, take your vitamins, drink your milk, and you'll see results. You'll see strength increases before mass or hardness increases, but the physical change will come in time.
Post again in 6 weeks and I'll outline a good intermediate program that will get you growing again.
I would say yes except if you have bad knees. Right knee after I hit a deer on my bike is not really that stable. Can do leg press but not a Squat.
1.) Get out of chair
2.) Put down fork
quote:squat (not leg presses)
I would say yes except if you have bad knees. Right knee after I hit a deer on my bike is not really that stable. Can do leg press but not a Squat.
studies have shown time and again that squats are superior to leg presses, even/especially for people with "bad" knees.
The problem is that almost no one takes their squats deep enough. The old saw about parallel and no lower is idiotic in the extreme. Lower is better; your hamstrings should meet your calves at the minimum and you should leave a skid mark on the floor at maximum. I have "bad" knees and ankles, or at least I did until I started working out and doing deep, heavy squats. Every time my knees start hurting, I know I need to hit the power rack and do some deep, heavy, full squats. Viola! problem solved.
Leg presses serve as a useful SUPPLEMENT to squats for the volume and weight you can do, but they are not a REPLACEMENT or SUBSTITUTE for them by any means.
I've been taking tips and lost 50LBS so far.
quote:Originally posted by nemesisenforcer
Start off slow. work out 3 days a week. Do bench press, chins (if you're strong enough, lat pulldowns if you're not), squat (not leg presses) curls and dips for your triceps. Do only 3 sets of each exercise the first week, working up in weight on each set, with the last set being fairly challenging but not exhausting. Stick to 10-12 reps per set. On chins and dips do about 80% of the max number of reps you can do wit your bodyweight on each set (if you can do 10 dips before you reach muscular failure, do 3 sets of 7-8. If you can do 5 chins, do 3-4 on each set.) Rest 90-120 seconds between sets and exercises. On your second week, do 4 sets, with the last 2 sets being the same weight and heavier than your heaviest set your first week, but not by much. Week 3 is 3 work sets preceded by 2 warm up sets. Strive to increase your work weight a little each week, but stick to 10-12 reps. Stick with your week 3 pattern for weeks 3-6 but increase the work weight or reps on all exercises until you can do 12 reps. Once you can, add weight to take you back to 10 reps and work up again.
WOrk diligently, get rest, eats lots of good food, lots of vegetables and lean protein, take your vitamins, drink your milk, and you'll see results. You'll see strength increases before mass or hardness increases, but the physical change will come in time.
Post again in 6 weeks and I'll outline a good intermediate program that will get you growing again.
When you say pull downs, is this the one:
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Explain week 3 a little more for me.
What do you mean by 2 warm up sets? Would that be 2 sets at 80%? then 3 sets at max?
quote:Originally posted by dnelson457
quote:squat (not leg presses)
I would say yes except if you have bad knees. Right knee after I hit a deer on my bike is not really that stable. Can do leg press but not a Squat.
studies have shown time and again that squats are superior to leg presses, even/especially for people with "bad" knees.
The problem is that almost no one takes their squats deep enough. The old saw about parallel and no lower is idiotic in the extreme. Lower is better; your hamstrings should meet your calves at the minimum and you should leave a skid mark on the floor at maximum. I have "bad" knees and ankles, or at least I did until I started working out and doing deep, heavy squats. Every time my knees start hurting, I know I need to hit the power rack and do some deep, heavy, full squats. Viola! problem solved.
Leg presses serve as a useful SUPPLEMENT to squats for the volume and weight you can do, but they are not a REPLACEMENT or SUBSTITUTE for them by any means.
thats because squats to many many things, for the knees it strengthens the quadricep, and bicep femur that supports them, squats also helps your torso, but the biggest benefit is that squats stimulate your thyroid, and promotes over all growth, there is no replace for squats that can give you 100% of the same benefit