You start out slow.. Then increase. I started with 10 min walks , now I do 45-60 power walks. I started out with Zumba classes, and now I do tough boot camp classes. Never thought I could run, now I can do 5ks, not quite ready for 10K yet. But I never give up. It takes a lot of hard work and great discipline . And I now know that my body is mine, and its up to me to take care of it. Any exercise is better than no exercise.. And always remember that is never late to start. When you slack off, then get back on track and keep on exercising.. Good Luck.
The most important thing with exercise is finding something you enjoy doing - you're less likely to say "I don't want to" to something you have fun doing! I feel that everyone (outside of a doctor saying otherwise) should do endurance/cardio and also a form of strength training, but how you get that is up to you.
Deciding how social you want to be is a good way to start. Do you enjoy the solitude of a morning run with just you and your thoughts? Or is an interactive group more your style? What about competitive team sports? Do you like being around people, but not necessarily interacting with them?
One more thing - you're on Day 3. Start slow when it comes to adding exercise. Trying to do too much too soon can lead to burn out or even worse, injury. Allow at least one day of rest between high impact cardio or strength training, and possibly more if your body still doesn't feel ready to do it again.
Do something everyday that your future self will thank you for.
current weight: 179.8
Fitness Minutes: (8,760)
9/16/13 2:14 P
The first thing to bear in mind is that guidelines for general health are to do 150 minutes of moderate intensity aerobic exercise (eg brisk walking) or 75 minutes of vigorous intensity aerobic exercise (eg running) a week (or a combination of the two, like an hour of vigorous exercise and half an hour of moderate exercise); strength train all major muscle groups two to three times a week on non-consecutive days; and stretch those muscles 4-7 times a week (the simplest way to do this is just to stretch after a workout).
The second thing to bear in mind is to start slowly. Ten minutes at a time thrice a day on weekdays adds up to 150 minutes a week. Even if you can't meet the above guidelines right away, ten minutes once a day is still a good start.
Pick at least one cardio activity you like, whether that be walking, running, following along to videos, cycling, whatever you enjoy, and commit to doing it for ten minutes on either three or five days this week, depending on whether it counts as moderate or vigorous exercise. Next week do it for twenty, the following week for thirty (you can do this fortnightly or in even longer intervals if necessary). Generally speaking if you're new to exercise you're better off doing moderate exercise five days a week to start, but you say you used to do aerobics so you might be fine with vigorous exercise thrice a week.
Decide how you want to strength train. Go to the gym and lift weights? Bodyweight exercises at home? Follow along to a Pilates DVD? Whatever you do, make sure that you're exhausting all your major muscles and changing it up regularly, whether that's by adding weight or changing the exercises you do. There are a lot of strength training videos here that you can try out as well.
Whatever you choose, stick with it. That doesn't mean doing the same thing every day (in fact, after a month or so you don't want to be doing the same thing you did to start out), but committing to 3 or 5 cardio sessions and 2 or 3 strength sessions a week, probably on set days, and making sure you do it.
I am new to making a commitment to my health and am really enjoying the program, although only on day 3. Where do I start when it comes to exercise? I use to do some aerobics, but really recently, exercise is not my favorite thing. So how do I start, is there a program anyone can suggest? Thanks in advance for your help Bev
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