Need to start getting serious!!!!!
OK....i had surgery in October of 2009 and I have lost 150 lbs. Problem is I did it without any real exercise and need to get to the gym and start getting toned up. I dont know where to start, what to do...machines, free weights? Protein supplements or not? As for running, I wish I could run, it looks so relaxing actually. Problem is I have Psoriatic Arthritis in my right foot and the constand pounding will be extremely painful. Maybe if I find a good sneaker it will be ok. But anyway, I need help....can someone suggest a daily routine of what to do in the gym...thanks.
If you have a gym membership, I would suggest getting with a personal trainer and go over your goals. They will help you determine where you want to go with your exercise regimen as well as show you how to use the equipment.
According to the NIH, it's important to get 30 minutes of cardio exercise 5 days a week. Strength training is also an important part of an exercise part of an overall exercise program twice a week. These are the recommendations for basic overall health. Anything else over and above this is to benefit overall fitness.
Then again, for many of us on this board, it's not about the bare minimums, it's about improving our fitness and achieving goals. It might be helpful to have a goal before you get started, which is why I suggested meeting with a trainer.
Linn
According to the NIH, it's important to get 30 minutes of cardio exercise 5 days a week. Strength training is also an important part of an exercise part of an overall exercise program twice a week. These are the recommendations for basic overall health. Anything else over and above this is to benefit overall fitness.
Then again, for many of us on this board, it's not about the bare minimums, it's about improving our fitness and achieving goals. It might be helpful to have a goal before you get started, which is why I suggested meeting with a trainer.
Linn
Be careful saying you need to get "serious" on this board :) next thing you know you'll be signed up for an ironman!
Linn is right a personal trainer is a great place to start. If you are afraid of the pounding, I'd suggest you get started on the ellipticals or adaptable motion machines.. they are a great place to start working on cardio fitness without impact. Then you can slowly work in on the treadmills and see how it goes, probably best bet is to use the couch to 5k program. From there you can see about hitting the actual pavement.. I personally can only handle 1 pavement run a week, otherwise the joints just really ache too much, so if not in a race, I typically do a long run on the road, and then use treadmills, stairclimber and the adaptive motion machine for running training.
For weight training, a trainer really can help get you started, although I self taught mostly using this site: http://www.scoobysworkshop.com/ I keep it real simple based on that site, and it has worked well for me.
Don't overdo it to start, you want this to be a lifelong commitment. Do set a goal. Aim for a 5k or better yet a 10k in late spring. I wouldn't touch your diet too much, unless you are low on protein - a good protein shake after a hard weight lifting routine is a good idea.
Linn is right a personal trainer is a great place to start. If you are afraid of the pounding, I'd suggest you get started on the ellipticals or adaptable motion machines.. they are a great place to start working on cardio fitness without impact. Then you can slowly work in on the treadmills and see how it goes, probably best bet is to use the couch to 5k program. From there you can see about hitting the actual pavement.. I personally can only handle 1 pavement run a week, otherwise the joints just really ache too much, so if not in a race, I typically do a long run on the road, and then use treadmills, stairclimber and the adaptive motion machine for running training.
For weight training, a trainer really can help get you started, although I self taught mostly using this site: http://www.scoobysworkshop.com/ I keep it real simple based on that site, and it has worked well for me.
Don't overdo it to start, you want this to be a lifelong commitment. Do set a goal. Aim for a 5k or better yet a 10k in late spring. I wouldn't touch your diet too much, unless you are low on protein - a good protein shake after a hard weight lifting routine is a good idea.
if you don't go the gym regularly or haven't spoke with a personal trainer I would suggest staying away from free weights and use the machines first, they have pictures on them so you do the exercise properly, with free weights I think your form can be off...the machines help you do it properly to have the best affect. But the biggest step is getting to the gym the first time. :) You can do it.
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