I want to start an exercise routine what are the best?!
Question: and most efficient exercises to start with? I am a member at a local gym so I will have access to all equipment. I need a program for a beginner. I am a 40 year old woman that needs to lose between 10-15 pounds. Thanks.
Answers: and most efficient exercises to start with? I am a member at a local gym so I will have access to all equipment. I need a program for a beginner. I am a 40 year old woman that needs to lose between 10-15 pounds. Thanks.
a good exercise to start out with is power walking on the treadmill using a variety of speeds, and inclines. your routine might look something like this:
-5 min warmup stretches (hold for 30 seconds each) here are some good ones to choose from:
http://exercise.about.com/cs/flexibility...
-5min warmup pace 2.5-3.0mph at 0% incline
-2min powerwalk going as fast as you can control (i.e don't hold the railings) at 2% incline
-3min recovery pace at .5-1.5mph less than what you were just at 1% incline
-2 min powerwalk as fast as you can control at a 3% incline (don't go above 4% for the whole rest of theworkout)
-3min recovery pace (same as above)
ect....
until you get to the last 5 minutes of your work out where you will slow it way down to a cool down pace at 0% incline. once you feel comfortable doing this either up the incline, up the speed or up the duration of the exercise. it might be good to start with a total of 20 minutes on the treadmill and 5 for stretching both before and after that. you may even be able to increase it to a jog eventually as long as you have no joint pain.
The best exercise routine is one that you love to do. I would recommend trying a variety of classes to find out what you like. Make sure that whatever you decide to do, you get some cardiovascular exercise. Aerobic exercise, such as spinning, swimming, and running, is an excellent way to lose weight. If you want to lose weight and have a more toned body, ideally you'll combine aerobic exercise and strength training.
I personally enjoy and have kept myself in great shape with pilates, running on an elliptical (easier on my bad knees), hiking, walking, and weight-lifting.
Whatever you decide to do, make sure you do it regularly, safely and properly. If it hurts, stop. Increase the frequency, intensity and time of your exercise gradually.
Good luck! I'm glad that you've made a decision that will greatly benefit your health.
The thing is its no best program out here.You see a lot of commercial programs that you need to do this or that and you will lose this or that amount of pounds.Which is not true at all.The best thing is just to try what fits you.
Cardio and lifting is the best combination that is the fact.But you need to find what would fit you and only you.I say that to all people i work with.Every single body is different and that is the fact too.So i would suggest in the beginning to find somebody who would work with you just to show around so you could find what you like for yourself and what would work for you and you will be on the right path and you not going to waist anytime at all.
I hope that i did help you.And good luck.
8 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
Good luck:
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i think that the walking is the best thing for exercises / 15 min walking normal / 15 min walking quickly / 15 min walking faster / 15 min walking normal again / have some speedy exercises / best regards