What's a good and healthy way to start my exercise routine?!


Question: Okay I want to work out but I don't want to OVER DO it and get hurt. What's a healthy way to start for a relatively healthy woman with some extra baggage. I need to get in shape this year but I don't want to be stupid about doing it.

Thanks!!!

TIPS ON EATING RIGHT WANTED TOO!!!!


Answers: Okay I want to work out but I don't want to OVER DO it and get hurt. What's a healthy way to start for a relatively healthy woman with some extra baggage. I need to get in shape this year but I don't want to be stupid about doing it.

Thanks!!!

TIPS ON EATING RIGHT WANTED TOO!!!!

ok...1st of all as a beginner u need 2 start off slow and work ur way up. id say start working out about 4 days a week (ur going 2 do some running/jogging on all 4 days and some weight lifting on the 3 of the 4). id say lift weights on mondays wednesdays and fridays and then u can add another day of just running on sunday or something. start off every workout with a 10-15 minute warmup jog. on mondays u should workout ur legs, back, and biceps and on wednesdays do ur chest, shoulders, and triceps (go a little lighter on the chest since most women usually dont work out their chests). on fridays do a whole body workout (do like 1 exercise 4 each section of the body...like 1 chest exercise, 1 leg exercise, etc.). 4 all of these exercises u should use a relatively low weight and do 10-15 reps. if ur not sure of what weight exercises u can do i suggest googling some. now most women shy away from the weights but i urge u not 2 because weight lifting is 1 of the best fat burning exercises u can do and it also helps prevent osteoporosis by strengthening ur bones.

ok now on 2 the diet. the 1st thing u need 2 do is google "calorie calculator" and pick 1 of the websites that helps u estimate the amount of calories u burn in 1 day. that number is the amount u should eat in order 2 maintain ur weight...if u want 2 lose weight u need 2 eat less than that number (ex: u need 2 eat 2000 calories so u reduce it 2 1800). make sure ur eating enough 2 not starve urself. now u want 2 eat about 5-6 small meals a day in order 2 keep ur metabolism from slowing down...ideally u want it working/burning fat all day. now in order 2 ensure that ur getting adequate nutrition u need 2 balance ur diet. 60% of ur caloric intake should b from carbohydrates, 25% of ur calories should b from protein and 15% should b from fat. in order 2 calculate these percentages u need 2 know that 1g of fat = 9 calories, 1g of carbs = 4 calories, and 1g of protein = 4 calories. so using my example from above...if ur eating 1800 calories u take that number and multiply it by .6 (because u need 2 eat 60% carbs) u get 1080 calories. u then divide this number by 4 (because 1g of carbs = 4 calories) and u get 270g. so in 1 day u should eat around 270g of carbohydrates. u would do the same 4 fat and protein (only make sure u divide by 9 with fats and multiply the correct percentages). once u get the number of grams of each macronutrient u should keep track of eat and if u follow those numbers u should b eating a well balanced diet. i hope this helps

eat 3 balanced healthy meals (nothing fried)
start jogging for a mile or so (about 10-20 minutes)
then.. do crunches?
you could go to a gym and exercise there
i guess just increase the amount you exercise each day by a little bit

I really suggest joining a local class at the gym, like yoga, and go there once a week. This really works. :) Also drink more water (as you already know), and cut back on canned, frozen, microwaveable, and junk food. Eat more fruits and veggies. But if you really can't stand them, try to fix them with some more tastes, like mask them in a little cheese. Or freeze fruits and add them to ONE scoop of lowfat vanilla ice cream.
Also, in order to lose a pound a week, cut back 500 calories a day. Don't do it out of necessary food, but out of, say, that delicious chocolate cake, or that really good cookies and cream ice cream. Exercise daily, by taking a walk around a few blocks, and don't overdo it. Hope this helps. :D

Start small--biking is a great exercise, as is swimming. Jog around the block for a week, and build up (and stretch after you warm up--stretching while having cold muscles can cause serious damage); get up 15 minutes early to do sit-ups/push-ups every day. Incorporate exercise into your daily routine (take stairs instead of elevator, for example).

Try to eat out as little as possible, this way you know what's going into your body. A salad of dark greens (not iceberg lettuce, which isn't filling or very nutritious) and chicken every day can give you many servings of veggies in one day; plus you can prepare most salads a few days in advance for lunches. Eat breakfast every day, but choose fibrous foods with protein or some fruit, like yogurt with granola, PB on whole wheat toast, a banana on top of shredded wheat. Nutrigrain bars may look nutritious, but they're packed with high fructose corn syrup (basically, something worse than sugar), so beware when buying packaged foods--check that they are low in sodium and MSG as well as low in hydrogenated oils, too. Gradually change refined carbs ("white" breads, pastas, etc.) to whole grains to avoid bloating, and drink lots of water. Limit meat portions by eating one piece of meat and eating twice the amount of whole grains and veggies. Go meatless for a day and eat legumes and soy instead. Good luck!

Well I'm like you, so I don't want to over do it. I think major effort for a week or so makes a person quit, thinking it's too hard.

This year, start real easy and make small goals you can easily reach. Go out walking for 20 minutes. Change your pattern. Anything to get away from the tv and food. Do som easy stretching and basic movements using your joints.

Stand in place. Arms at your side. Raise arms outstretched to the side. Make big circles forward, backward. Then little circles. Then place your arms in front and sqat down, bending our knees. Then stand back up, then down, up, down, up.

Then, raise one leg in front, then the other. A few times. Then,
Do a few windmills and try to step in place, raising your knees high. Follow that with a few toe touches. All that movement to get you up and stretching and moving aerobically.

Before you eat, plan your meals so you have a little more portion control. One protein (meal), carbs (bread, rice, pasta,potatoes) a green salad with onions, tomatoes, and a little vinegar and oil. (A small desert-three bites to make you happy) Between meals, eat a piece of fruit and snack on carrots, celery, and triscuts.

Take the skin off chicken, use less sugar, and drink more water.

All in all plan small changes that you will adjust to for the rest of your life. If you change your lifestyle you will avoid bad habits and replace them with good. After a few short weeks you WILL have lost a few pounds and you will have much better breathing and keep doing that. In maybe six weeks you will find your clothes getting too big. Stay at it until you get to your goals

THEN MAKE NEW ONES! BEST OF LUCK!





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