| FreshStart80
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| Hi everyone. I'm a newbie to the forum. I just started Phase 1 but I'm really interested in getting in shape. I was physically fit for a long time but I put on A LOT of weight. I want to try to get back into shape. Any suggestions as to where to start? Thanks. |
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Tue Jun 19, 2007 12:30 am |
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| cheekymo
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The best way for you to start depends on a lot of things, such as whether you have any injuries or things to watch for (bad knees, etc.). I would suggest that if you haven't been working out for a long time and have put on weight, walking is a good place to start. Doesn't matter if it's on a treadmill or outside - just make sure that you get your heartrate up in a good zone. The usual formula is:
220 - your age = maximum heartrate.
The general rule is that you should get your heartrate up to between 50-85% of your maximum heartrate. I'm 27, and usually aim to get my heartrate up to at least 130 bpm (beats per minute). If I'm around 150 bpm, I know I'm doing really well! Here is a link that will give you more information on the appropriate heart rate range for you:
http://www.americanheart.org/presenter.jhtml?identifier=4736
You should also consider doing some kind of toning/strength exercise. I tend to slack on this, but when I stick with it, I find it really helps me get fit and shape up!
Hope this helps :) |
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Tue Jun 19, 2007 1:51 am |
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| maltby_gardner
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Here's a link to a target heart rate calculator that uses a different formula. It seems to be more accurate for me.
That being said...not many people are more out of shape than I was on January 1. I just made the decision to do something, so I started walking on a treadmill. It was handy and walking was easy; I didn't have to get hot and sweaty and out of breath, so there weren't any excuses not to keep on doing it day after day. Then I finally got to the point of being able to jog a little bit and started Couch to 5K. After a few weeks of that, for the first time in my life (and I am 51) I ran a mile! Without stopping!
The point of this is to say, just do anything. You don't need a big, fancy plan to get started, you just need to get started. If you need a plan, go ahead and make one, but don't let lack of a plan keep you from getting started today. |
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Tue Jun 19, 2007 2:57 am |
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| PapaBanucci
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FreshStart80 wrote: Any suggestions as to where to start?
Today. |
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Tue Jun 19, 2007 3:00 am |
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| Pausbacke
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Join a class- that's what I did. I dont know what your area has to offer- but in my town I went to the Parks and Rec center and signed up for two classes (under $20 each). If you have a gym membership, workout classes are often included.
They helped SO much! They got me into a routine, I had to be accountable to the other people in my class, I couldn’t stop half way because it would be too embarrassing- I really LOVED it.
And now I have the energy to exercise every night. I am not in perfect shape yet- but the day before I started going to classes regularly I couldn't go 3 min on the elliptical without giving up and last night I went 6 miles. What a world of difference!
Good luck! |
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Fri Jun 22, 2007 6:41 pm |
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