A suitable Workout Shecudle - Someone Assist!?!
Question: Hello,
I wish to start working out and by the end of 2008 be physically fit and active.
The current resources that I have at my disposal are a treadmill,
Ironman 3-station - http://www.amazon.com/IronMan-M-PT-Ironm...
Two 15 lbs. dumbells
And at least 1 hour on weekdays, and at least two hours on weekends.
I'm also 15 years old. My height is 5' 10'' and I weight 170 pounds.
I want to do both strength training and cardio training, i.e., abs, arms, etc...
If anyone can help me with this, please help me come up with a schedule, such as what to do on Day 1, day 2, etc...
I don't know what numbers like 3x30 mean when talking in physical terms....
Thanks!
Answers: Hello,
I wish to start working out and by the end of 2008 be physically fit and active.
The current resources that I have at my disposal are a treadmill,
Ironman 3-station - http://www.amazon.com/IronMan-M-PT-Ironm...
Two 15 lbs. dumbells
And at least 1 hour on weekdays, and at least two hours on weekends.
I'm also 15 years old. My height is 5' 10'' and I weight 170 pounds.
I want to do both strength training and cardio training, i.e., abs, arms, etc...
If anyone can help me with this, please help me come up with a schedule, such as what to do on Day 1, day 2, etc...
I don't know what numbers like 3x30 mean when talking in physical terms....
Thanks!
with what you have available you i can come up with a pretty decent workout.
day 1: strength training
2 sets of 12 reps for each:
-chest press (on your back on the floor with dumbbells)
-single arm lat row (on hands and knees with dumbbell in one hand pull weight up using your back muscles)
-bicep curl
-squats
-stiff leg deadlift (a.k.a romanian deadlift)
-lunges
-pullups
-pushups
-tricep dips
-abdominal straight leg raise
-weighted crunches (hold dumbbell on chest)
day 2: cardio
slow warmup pace 5min
jog varying speeds and inclines slightly for 20 minutes
slow cooldown pace 5 min
day 3: same weights
day4: same cardio
day 5: same weights
day 6: same cardio
day7: off
in 4-6 weeks your going to want to add additional challenges to your routine such as heavier weight, more reps or sets...or in the case of cardio, faster pace, steeper inclined, add time ect. take everything up a notch every 4-6 weeks for best results. if you are unsure of how to properly execute any of the forementioned exercises, google them and you will be able to find picture and video demonstrations. remember, 5 reps in proper form is WAAAY more effective than 50 reps in poor form.
Wow. Everything depends on you -- what you like to do, your work habits, etc. It's a great goal.
What I would recommend is subscribing to a muscle magazine or men's fitness mag. My husband really liked IronMan and the Weider magazines. You'll get lots of great tips, and every time you get a magazine, you'll be able to remind yourself to get back on track. And the magazines often have a column for beginners.
Another thing you could try is to see if any of the gyms in your area have a "trial lesson." You'd go in and get some good tips, but you wouldn't have to sign up for the gym unless you really wanted to devote that time.
There should be some people at school who can give you advice, too. The P.E. coach or maybe one of the atheletics coaches. It won't hurt to ask. If they say they don't have time, big deal. Just ask the next person. The school nurse might have some info, too. Also, the school will have other equipment.
One of the best things to do is find a workout buddy. You can inspire each other, and compete in a friendly way, and share information. There are on-line versions of the "work-out buddy" too.
Sorry there's no precise info here, but it really depends on you. And where you live. The people in your town can give you better advice than me.
The best person to help you with this is one who can see what you look like. What works for me might harm you, so I can't advise what's best.
Go to a gym. Ask to talk to a personal trainer. Explain what you are trying to accomplish, and let him or her help you develop a plan using the tools available to you.