Right now I seriously get 0 exercise... how to start safely?!
Question: I went to the gym today and I didn't know how hard I could push myself, but I didn't want to take an easy way out!!
How do you know if you are pushing yourself enough, yet not too much?
Answers: I went to the gym today and I didn't know how hard I could push myself, but I didn't want to take an easy way out!!
How do you know if you are pushing yourself enough, yet not too much?
Do a yahoo search for something called the Borg Scale or "Rate of Perceived Exertion." It gives you a guideling on how intense you should exercise. Generally, you should be able to speak while working out. As you progress, you may choose to GRADUALLY increase the intensity level. Here's an address with some info:
http://www.cdc.gov/nccdphp/dnpa/physical...
Are you doing cardio or weights? You should be doing both. Start by walking on the treadmill at 3-4 mph for 5 minutes, then jog for 2 minutes at 5-5.5 mph, then walk for 3, then jog for 2, walk, jog, walk, jog, repeat. Walk easy (3-3.4) easy at the end fro 5 minutes. Work your way uo to more jogging than walking and eventually all jogging if you can (think 3-8 weeks, or more if are heavy).
On weights, find something light, like 5 pounds if you are a girl, 10 if you are a guy, and do bicep curls. If you can comfortably finish 10, do a slightly higher weight, if it's still easy, up the weight again. If it is REALLY hard, go back down to the initial weight, if you can finish but it it uncomfortable, stay at the same weight for the next set of 10.
Use a similar practice for other exercises, start with the following weights for each indicated exercise (female/male):
Tricep extensions 15 / 25
Lunges 10 / 25
Bench Press (or dumbbell press) 30 / 55
Squats 20 / 45
Overhead press (DB in each hand) 5 / 10