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DANIELLE536 Posts: 13
1/13/13 6:47 P

you guys are brilliant on here, you know everything, i wish i was on here properly ages ago. thank you again :)

DRAGONCHILDE SparkPoints: (58,536)
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1/13/13 6:44 P

Most folks recommend a full-body strength training lifting as heavy as you can at least 2-3 times a week. For the best bang for your time buck, lift heavy and challenge yourself. You want weights heavy enough to fatigue your muscles (Where you can't complete another rep in good form) in 8-12 reps. If you can do 15+ reps of a lifting exercise, you're lifting too light. :)

Here's a good starter article:

Sparkpeople has a great workout generator to help you. You don't even need special equipment. I bought a set of resistance bands that go up to 30 lbs for less than $20 at Walmart, and they're light and portable.

Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.
JENMC14 Posts: 2,763
1/13/13 6:44 P

If you can barely run, and a 5k is your goal, I'd start with something like a Couch to 5K program. Definitely add in heavier lifting as well. For a beginner, I'd suggest a full body program 2-3 days a week with squats, bench and deadlifts. Possibly adding in overhead press and bent over rows. Push ups and planks are great, too.

Edited by: JENMC14 at: 1/13/2013 (18:46)
I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Lowest weight: 116
Gained back 40 or so pounds and now getting back to it.
LUANN_IN_PA Posts: 17,575
1/13/13 6:36 P

Never light dumbbells... lift as heavy as you can.

�We cannot change the cards we are dealt, just how we play the hand.�
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
DANIELLE536 Posts: 13
1/13/13 6:00 P

with the stregnth training how often should i do this a week? isit just some light dumbells?

ZORBS13 SparkPoints: (137,677)
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1/13/13 5:57 P

I agree with what everyone else has said, I also want to mention that your schedule is completely lacking in strength training.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

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DANIELLE536 Posts: 13
1/13/13 5:25 P

Thank you, i shall do that. :)

TACDGB Posts: 6,136
1/13/13 5:23 P

it depends on your level of activity already. So how active are you.........? When I first started on my treamill I did 2 minutes at the speed of 2 and thought I was going to die. But now I can run a 5k and be ok. I would star slow and work your way up. I also would include some strength training too.

SP_COACH_NANCY SparkPoints: (158,833)
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1/13/13 5:19 P


If your goal is to run a 5K, my suggestion is to space out your running to an every other day type schedule. The reason, as a new runner you need a solid day of recovery between runs in order for your body to begin the adaptation to running. Your body adapts to any form of exercise, not during the exercise itself but when you are recovering from the exercise.

Also depending on your previous level of activity having a bootcamp, insanity days back to back, may be too intense and once again slow your progress or leave you vulnerable to injury.

Coach Nancy

DANIELLE536 Posts: 13
1/13/13 5:13 P


I would like some advise on my fitness schedule please, my goal is to lose weight and run in a 5k run. at this very moment in time i can't run for even 5 minutes hense the intense regimen, but i don't want to over work myself.

I have planned my workouts as the following (which will be active as of tomorrow lool);
Monday: bootcamp (HIIT)
Tuesday: Insanity dvd and crosstrainer
Wednesday: Slim in 6 dvd and crosstrainer
Thursday: Insanity and crosstrainer/jog
Friday: Jog and crosstrainer
Saturday: bootcamp and jog
Sunday: reeeeessssst

thank you

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