Starting to workout

[spork]

Hey guys. I'm going to start working out soon and I would like to know what you guys think is a good way to start?

I've never really been in shape before and I would really like to be. I want to start off slow.

Any suggestions?

 

[sonic]

For me, the secret to working out is to find activities I enjoy doing. For example I dont like running on a treadmill or on the street, but I enjoy hiking in the woods, mountain biking, and things like that. The scenery really takes my mind off the fact that I'm working out.

You might want to start off just by going for long walks, then when you're comfortable doing that, start jogging, and slowly build up your endurance. The same goes for non cardio exercise. Start off doing a few crunches or situps, and slowly do more and more as your body gets used to it.

 

[shahab6]

When I start working out, the first 2-3 months I do pushup and pull up. Then I start I doing weighs 3 times a week.

 

[lifeisforliving]

Of course all this depends on your goals, but in general:

Resistance training:

Month 1 - 2
General overall body training. Do "the circuit" at a normal fitness centre. Focus on working all the muscles in your body. Each day would pretty much be an overall body workout.
You'll find that Aspirin is your friend during this period :D

Month 3 and on
Start to learn and seperate muscle groups each day.
Legs and back 1 day
Chest and arms 1 day
Squats/other 1 day.

As the months go on, get more and more focused into each muscle group. Start focusing on the smaller muscels, the more specific exercises.


Cardio:

Do these before your resistance workout!

Month 1 - 2
Pick a couple different types, say running and cycle. They use different muscle groups so you don't have to choose what your mainstay cardio will be at this point.

Month 3 and on

Pick 1 or 2 main cardio exercises and increase the performance slightly every 2 weeks.

 

[lifeisforliving]

I would also like to add that there is one simple rule to follow to have a successful start to an exercise program:


JUST SHOW UP. Get to the gym.

99% of people's motivation fails before they get to the gym. Don't think about "how hard work it willbe " just focus on driving/walking there.

Once you are there - your motivation will flow and you will get your exercise. Some days you'll have bad workouts, some does you'll have awesome ones - the key is to FORM THE HABIT of going to the gym.

 

[Roger&Me]

If I were you, I would start out with a mixture of moderate cardio and light resistance training and work my way up until I'm in good shape.

Vary up the cardio, depending on what you like.

 

[Jimmy the Gun]

Have you tried yoga? It's good because it focuses on stretching, balancing, meditating and strength training. The only down side is you really need a couple classes to learn the different posses.
Once you learn the basic poses, it is very cheep and easy to practice at home.

Running, situps, pushups and pull ups are good too.

 

[strumpet]

I would also like to add that there is one simple rule to follow to have a successful start to an exercise program:


JUST SHOW UP. Get to the gym.

This is SO true. No matter what you decide to do, keep going. The problem is that once you have given yourself an excuse ONE day, then it gets easier to give in to another slight obstacle another day. If you are a scheduler, put the gym into your calendar, and don't let ANYTHING take precedence over it.

That's the only way I keep myself going.

 

[euphoria]

try doing something fun like swimming or skating. maybe just take a long walk in the morning or at night with one of your friends. as long as you're moving its exercise, you dont have to have a sports bra and gym shoes on.

 

[mrsumone]

The hardest thing for me was getting the motivation to work out everyday... even though the weight bench was in the room right next to mine. I would make excuses to not work out... but now im at it everyday and goin strong.

Just keep the motivation to go to the gym and once you're there, you'll know what to do.

 

[Anarchofascist]

Start to learn and seperate muscle groups each day.
Legs and back 1 day
Chest and arms 1 day
Squats/other 1 day.

NO NO NO this is all wrong, especially if you go to the gym frequently. That's two days you're giving your legs a heavy workout in a three day rotation.

I've always done:
A: Pull
B: Push
C: Lower body

which basically amounts to:
A: Biceps, traps, lats, rhomboids (et al)
B: Pecs, delts, triceps (et al)
C: Spinal rectors, abs, calves, biceps femoris, quadriceps

But there are a lot of other ways to split it, and in my particular split, there's some redundancy, especially in the shoulders, but that's really inevitable in any split.

If you're doing squats and you can even THINK about doing a "leg workout" the next day or two days later, I don't think you're doing squats right at all.

On another point, it might matter when you're first working out, but if you're doing a serious weight training program, which muscles your cardiovascular workout utilizes shouldn't have much of an impact on the development of those particular muscles. The idea of cardio should be to elevate your heart rate, not develop muscles. If you're in fairly good shape (and you're weight training) and you're feeling "the burn" in your legs doing a stairmaster/bike/precor/whatever, maybe you should let up on the intensity a bit. I, personally, tend to go a bit easier on the cardio on "leg day" in particular.

But this is all quite a digression from the topic at hand.

As for how to get yourself to start working out, I just don't know. If you're going to do the gym/cardio machine/resistance training thing, though, I highly totally recommend headphones. Also, sing along with whatever you're listening to so you get funny looks. And don't worry too much about listening to something to get you "pumped." Listen to whatever you really like and can distract you from the horrible drudgery of cardiovascular exercise.

 

[marxspeakstruth]

Try going to boot camp, it worked for me...

 

[panty]

Alternatively, you could do sessions of air guitar interspersed by violent pelvic thrusts.

 

[Jimmy the Gun]

^best suggestion yet.

 

[Semi-Charmed]

Originally posted by Anarchofascist
NO NO NO this is all wrong, especially if you go to the gym frequently. That's two days you're giving your legs a heavy workout in a three day rotation.

I agree. I would like to add that if you are a beginner, you should probably not be doing squats or deadlifts. There are simply too many consequences if you do them incorrectly. The squat is an excellent excersize, but can be extremely dangerous to your back and knees if you do it wrong.

I would also suggest that you avoid free weights for the first six weeks of working out. Instead, rely solely on machines, if possible. The reason for this is because you can learn the movements of an excersize much more quickly on a machine. In addition, machines are much more forgiving should you try to push/pull too much weight. Most machines have instructions on how to properly execute the exercize also. If you end up being overwhelmed by the weight while doing a freeweight excersize, you run a very high right if serious injury.

Which brings me to my final point. For the first couple weeks, do light weight. Your muscles aren't used to being pushed to their limits, and if you push them too hard, too early, you will have a hard time moving around for the next 48 hours.

 

[CD]

I would also recommend beginners avoid squats and deadlifts, the latter in particular is diffucult to do properly, and shouldn't really be done more than once a week (perhaps every 2 weeks) in my opinion.

I disagree with this:

I would also suggest that you avoid free weights for the first six weeks of working out. Instead, rely solely on machines, if possible.

Semi-charmed's reasononing is solid, but I certainly would not recommend you get into the habit of using primarily machines, I think they're much less effective. Six weeks may be long enough for you to 'not feel like' trying to start using free weights.

Above all else I'd say find someone who knows what they're doing to show you the basics when it comes to weight training. You'll probably go nowhere fast otherwise. If you don't know anyone and don't feel comfortable asking random people how to do things, try watching people who look like they're in good shape, and immitate them. Also remember that people have different body types, and you'll have to adjust your workout around your body type and what you're trying to build. Good luck.

 

[Anarchofascist]

Squizzats and deadlizzles are the shizzle for non-begizzles, though.

And I wouldn't recommend against beginners doing squats, I'd just recommend against putting any weight at all on the bar for at least a couple of months. You have to learn form somehow.

Also, if you're a non begizzle, I HIGHLY recommend against ramping weight up too quickly after a period of absence. YES your leg MUSCLES are strong enough to throw 275 on and do a set of eight right from the break, but your TENDONS, LIGAMENTS AND CARTILAGE WILL NOT THANK YOU.

 

[ebola?]

My advice would be to try to find an exercise that you genuinely enjoy.
Ideally, something that you would do if it did not have health benefits.
For me, that is bicycling.

I find that a bit of cardio gives a nice boost in mood and energy. Bilz0r will pop in to let you know that the evidence for endorphin-release following excercise is rather weak...and the a relatively recent experiment suggests that exercise increased intercellular serotonin.

ebola

 

[da_sense]

It took me 2 months since I deceded to go to gym to really get there. But once I started I never quit (only year and a half but still). I also started MMA training year ago, but still weights keep me alive. 2 weights training a week boost my energy like nothing else. I don't do it to get big muscles or develop some crazy strenght, just to keep fit and raise my testosterone.

 

[CD]

And I wouldn't recommend against beginners doing squats, I'd just recommend against putting any weight at all on the bar for at least a couple of months. You have to learn form somehow.

This is a good way of putting it.