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ZURICHMAN SparkPoints: (1,775)
Fitness Minutes: (1,919)
Posts: 363
4/10/14 6:35 A

Ok I'm with you on the gym thing. Good news is though the weather is finally coperating so depending what you like there are plenty of outdoor activites you can do now and switching it up is great. You could go hiking at a State Park, walking, running etc. It just depends on what you really like to do outside but now is the time to get out there and enjoy nature. I like to go camping and detox my body for the weekend and just get away from the rat race at times.

Good luck

FREETJE123 SparkPoints: (20,489)
Fitness Minutes: (7,022)
Posts: 9
4/10/14 6:28 A

Thanks for the advice. I will definitely check it out.

And to answer your question about a gym. I have been to a gym a couple of times. Never tried group lessons however and the weights section in the gym is rather intimidating to me! Not really knowing what to do and how many weight to use?

So maybe it's better if I start at home and when I'm a little bit more educated try to go to a gym. Although those group lessons do sound fun!

ARCHIMEDESII SparkPoints: (196,935)
Fitness Minutes: (293,998)
Posts: 27,056
4/9/14 2:01 P


It sounds like you're already pretty active if you walk and swim when you're not training for volleyball. Walking and swimming are both great cardiovascular exercises.

Were you looking to start a strength training program ? If so, there are lots of different ways to begin strength training. You could start with the fitness section, Coach Nicole has a bunch of short 10-15 minute strength training workouts posted. All you'd need are some hand weights and a resistance band or two. YOUTUBE also has hundreds of different workouts posted too.

If you're looking for strength training books, the two I recommend for beginner level strength training would be Bill Phillips Body for Life and Cosgrove's New Rules of Lifting for women. Both are excellent resources.

Do you have a gym membership ? Have you tried any of the classes ? group exercise classes are fun and a great workout.

You have tons of different options when it comes to exercise. Do something fun. Because when you enjoy doing something, you look forward to that something each and every day.

SPARK_COACH_JEN Posts: 65,544
4/9/14 1:44 P


In general, we recommend 20-30 minutes of cardio exercise 3-5 times per week, as well as a full-body strength training program twice a week. As far as cardio goes, your best bet is to find something that challenges you and you enjoy, because then you're more likely to stick with it. If you'd like help developing a strength routine, check out SparkPeople's Workout Generator, which will create a program for you based on your needs and equipment available. Here's a link:

I hope that gives you a start! Good luck and let us know if you have more questions!

Coach Jen

FREETJE123 SparkPoints: (20,489)
Fitness Minutes: (7,022)
Posts: 9
4/9/14 11:00 A

Hey everyone,

I started my weight loss journey back in August last year and have been quite successful. But I haven't really ever had an exercise plan. Luckily I play volleyball and walk or bike a lot to the places where I have to be, I also go swimming most weeks. But in 2 weeks the volleyball season is going to be over as well as the training sessions, so I would like to start an exercise plan. But I don't really know how to start. I have read many articles that say you should incorporate cardio as well as strength training but I don't really know how to start. I hoped someone could help me? Maybe an article that helped you or a plan for beginners?

Thanks in advance for any response emoticon

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