How to get into shape when you're really out of shape?

Question

My question is about getting into an exercise regimen. I will admit I am so out of shape, I need to work on my strength especially my upper strength, stomach muscles too need help, and my stamina is like a little old lady. (which is bad cause I'm only 30!) How do I ease into exercise, where do I start from here? Should I do a video? Anyone in particular that is helpful in this area? Or some other way? I could really use the advice, it would be greatly appreciated.

Answer 1

Well, if you are truly, sincerely out of shape, you should probably start with a doctor's appointment and a full check-up. The doc can give you some advice about where to start, and also if there are any problems, it may scare you into starting and keeping up a workout!



If you are in so-so shape, the standard women's magazine advice is to walk more. Park in the farthest lot, walk around the store once before you buy, go to the bathroom on a different floor at work/school rather than the nearest one, take the stairs (if it's too hard, just take the stairs going down) and things like that. If you do four of these quicky things a day, you've got 20 minutes of walking under your belt like magic.



The next thing is to find something you really like. Don't commit to buying DVDs until you find something -- check out flea markets for used ones, or ask your friends to lend you something good. Consider exercise that doesn't seem like exercise -- dancing is great. Housework (scrubbing floors, washing windows, even dusting) is also a better workout than most people think. And great for upper strength!



You are probably stronger than you think -- once you get going, you'll feel very good about this as long as you don't overdo and burnout. Start small, think big!



Good luck!



(BTW, I like Flylady for inspiration. She says to do just 15 minutes of exercise at a time -- it's better than nothing, and may inspire you to do more!)

Answer 2

The easiest exercise to start off with is to walk! Just put on a comfortable pair of sneakers, put on a walkman, and go out the door. Don't stroll, but walk brsikly as if you need to be somewhere at a certain time. Walk for about 30 mins a day and eventually work your way up to an hour. When you start to feel un-challenged, start jogging in intervals, like jog for 2 min then walk for 5 min then jog again for 2 min, etc. Then you can move on to biking, which is easier on the joints and a very good workout. For toning and abs, I suggest yoga or pilates. Start with a beginner class because they are demanding sports. Pilates has really toned my abs, one of my problem areas. Videos are great but I tend to get bored doing the same routine everyday. Plus your body becomes accustomed to it and you don't burn as much calories after a while. Mostly the best thing would be to try different sports to see which you like and works for your body and to keep from getting bored and falling off the wagon.

Answer 3

you can start with getting some exercise video, walking in fast pace, jogging etc.



find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.

eat 5-6 small meals a day instead of 3 big ones.

5-8 servings of fruit and vegetables a day.

8 glasses of water a day.

4-6 times a week cardio work out for 30-50min plus light weight training.

no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

Answer 4

strolling is extremely solid. Low effect, ordinary to do, would not require a superb form of kit--purely a powerful pair of shoes. We observed a dogs 2 years in the past--we stroll her a minimum of 3x a week. final 3 hundred and sixty 5 days, we went on holiday and thank you to a pair circumstances, we ended up strolling 19 miles in one day. different than for a blister, here day we've been fantastic. All that strolling with the dogs the 300 and sixty 5 days previously had truly arranged us!

Answer 5

Before you begin an exercise program you should see your doctor. Make sure you are ok to begin such an endeavor. Begin slowly, whether it be running, swimming, aerobics, etc. Gradually you will build up to a longer work-out. Expect some sore muscles but soon you will be one healthy woman. Good luck to you. ( one of the best all around work-outs is swimming.)

Answer 6

I walk on the treadmill for 20 min. a day. I read once that walking for 15 min. burns 100 calories! Another good one is push ups and sit ups. Sit ups help strengthen your abs, and push ups strengthen your arms. That's what I do everyday.

Answer 7

Here is a link to a workout that changes weekly:

http://www.spartafit.com/exercise/exercise%20program%201.html



However, it is even more important that you eat properly. Here is a sample meal plan and a healthy foods list.

http://www.spartafit.com/nutrition/sample%20meal%20plans.html

http://www.spartafit.com/nutrition/preferred%20foods.htm

Answer 8

dance , dance , dance , tap, jazz , or even bellydancing!

there are lots of videos at ur library to start with.