If your doctor has cleared you, head to the library. There are tons of books and videos that can help get you started. I agree that sessions with a trainer is an excellent place to start -- be specific about what you want and that you only will be getting a few sessions. If that's just not possible, make sure you work out in front of a mirror so you can pay close attention to your form.
I'm not sure how far you want to get into this...I agree that you shouldn't just "create" your own routine if you don't know what you're doing. HOWEVER, having a good instructor, trainer or both to start will help. Some people don't think they can afford sessions with trainers, so the other option, as I already said, is to find a good video. If you want to get into it and stay into it, find someone with the P90X videos,or you can buy them. EVERYTHING you need to know is contained. He shows you proper form and the sequence of exercises to do. It's a well worth it investment. I do NOT sell P90X, nor am I a beach body coach or sales person. I have worked out all my life though and have gone through 3 rounds of P90x. While not being a beginner, It can be modified to tailor anyones level of fitness.
January Minutes: 0
Fitness Minutes: (8,539)
2/26/14 3:00 P
You can find a ton of great videos, even on Spark, that show you how to lift with weights. Muscle eats up fat like crazy, cranks your metabolism, and is a necessary part of a good work out regimen. Adding weights in as well as tuning up your diet will really benefit what you're doing. Good luck!!
January Minutes: 0
Fitness Minutes: (74,443)
3,293 2/26/14 12:23 A
You should aim at 2-3 sets of 12 reps of each exercise. Start with a light weight, and concentrate on getting the form correct. If you can do 12 reps of an exercise, then move up to the next heaviest weight/more challenging variant next time. Ideally, you are aiming to fatigue your muscles in 12 reps or less per set (fatigue is the point at which you feel you cannot do another rep with the correct form) - if you can do less than 12 reps, that is actually a good thing, as you are really challening your muscles, and that is more effective strength training.
I'm curious to know what kind of strength training is safe for you to do considering your doctor has nixed cardio? There are a lot of videos on SparkPeople that you can utilize, plenty of which are suitable for beginners. I personally love using pinterest, I could spend hours looking at the health & fitness boards and have founded lots of strength training ideas on there.
-- Ellen --
Stamina, speed, strength, skill & spirit - But the greatest of these is SPIRIT.
current weight: 148.4
Fitness Minutes: (26,678)
1,660 2/25/14 7:33 P
I hope you will doublecheck that your Doctor is OK with you starting strength training right now....! For unless you are extremely conservative, you likely WILL have some cardio stress as you start to lift weights...especially with "out of shape" muscles that aren't used to it.... Even starting with very light weights, it just isn't something your body is used to doing yet.
Have you considered asking your Doctor for a referral to a Physical Therapy program that is monitored and can help you safely start this??
All the best, patti
Patti "You're going to find that many of the truths we cling to depend greatly on our own point of view" Obiwan Return of the Jedi
9 Days until: Weigh In at 140 for Foot Surgery!
Fitness Minutes: (210)
20 2/25/14 6:26 P
I feel like I have been running in a circle... chasing my tail... and then hitting a brick wall. I'm one of those cardio people. The people who think (thought) the way to lose weight is to do cardio until you drop. After some research and lots of reading and learning, I realize that's not the case at all. I need to add some weights to my life! I'm also on strict doctor orders to stay off my feet. Absolutely zero impact cardio because of a health condition.
I bought these weights at Walmart from 5-20 pounds... but I don't even know where to start. :( Is there a good resource you can recommend for a newbie who has never picked up a dumbbell in her life? So many exercises and no clue where to start. Thank youuuu!
Edit: I just found the Fitness Plan Generator! :D Going to try that.
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