If you're not a very active person, what is the best way to start exercising? I know you shouldn't start fast but what do you recommend for somebody who is not active and wants to start walking/running? They're not wanting to get into weight and stuff yet, mostly cardio and stuff like that. What is the best way to ease into this? How much the first week, second week and so on? I really don't know.
how about a couch-to-5K program? http://www.coolrunning.com/engine/2/2_3/181.shtml start slow. stick to the schedule. get "ahead" if you can by adding in extra days.
I started with a stationary running bike, per johnstonefitness, his website helped me out pretty well, in fact I think I found it via this forum..
Mow your lawn, rake your leaves, mop the floor, sweep, etc... Seriously. Just get moving around your home. You'll get things done while getting in the habit of moving around. Once you're used to that, then move on to actual "working out" activities.
This program is awesome. I can definitely vouch for it. If you have a gym membership, start off with the elliptical. It's easier on the joints than running and doesn't expend quite as much energy.
Personally I really suck at running and hate doing it, after not even a minute my mind is easily distracted and I find myself immensely bored. I tend to give in easily (slow to walking pace) very soon also. I can play basketball for hours on end though, it was just a mental thing for me but its helped me keep in some sort of shape (round is a shape!). I just can't exercise for the sake of exercising so I try to remain active by playing sports.
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But seriously. I've been lifting for an hour 3 days a week since July. While I have not lost any weight, my body fat went from 21% to 17%. That and my deadlift max went to 315 and I squat 315. If I could give you one piece of advice, it is to just start lifting right away. Start low and go slow. Use this as your guide: http://www.bodybuilding.com/fun/fawnia1.htm
Walk your dog. Use the stairs instead of the elevator. Stand and walk more around the office than you did before. Carry things for your coworkers to their car and to their office. Pull the garage door down and up instead of using the automatic opener. Go around and open your wife's door instead of letting her open her own door. If you must sit for a long time, straighten one leg while on your chair and hold it. Count to 10. Alternate. This will strengthen your leg muscle and take stress off your knee.
Couch to 5k is amazing. I did the iphone app thing for it. Before when I would run I would kill my knees because I jumped in too quick. When I did C to 5k it eased me in perfectly and now I'm doing 7 miles 3-4 days a week.
Practically the only thing I do for exercise is basketball. If basketball isn't your thing, find a sport/activity that you enjoy and leave time in your schedule to do it.
well if you just want to do more cardio stuff, personally i would recommend going to the pools. Aqua jogging or slow swimming to start with and slowly increase speed and length. swimming has a much lower chance of injury, as long as you warm up properly, particularly good for your joints and back. If you have not been exercising at all, swimming is probably an even better choice.
Get a decent road bike or a hybrid. Instead of commuting by car all the time, use a bicycle instead. Despite having to wear a suit to work, I've started to commute to the office by bicycle. I arrive a good 30 min. earlier so I can shower and change, and I'm good to go. Great for the environment, no money spent on gas (hit $3.40/gal in my neighborhood), you burn many calories, and you feel really energized to start the day so you don't depend on coffee as much.
It doesn't really matter what you do. There's plenty of guides on how to start weight training. Pick one and stick to it. The key is consistency. You HAVE to be consistent in your training otherwise you will regress. 80% of success is just showing up, remember that and you'll be well on your way to a better body.
