I haven't worked out in over a year and a half, any suggestions on where to start?

Question

Some additional facts: I'm 33 and a bit over weight but not grossly. Hate doctors.

Answer 1

It would primarily depend upon whether or not you have any physical limitations, your age, what you were doing before you stopped , how long you were doing it, your goals and how much time you want to invest in a fitness program and whether you want to workout at home or at a fitness center

The shape that you were in prior to stopping and the intensity of that program will greatly dictate where you should restart.

As a general rule and according to the National Academy Of Sports Medicine a "beginner" should start with the least amount of specific work to initiate change (more is not better, initially)

The American College of Sports Medicine recommends
Resistance Trainng - 1 set of 8 - 12 reps of 8 - 10 exercises taht work the major muscle groups...... 2X a week

Cardiovascular - 20 - 60 minutes 3 - 5 days a week

I usually have my beginning clients start with a program similiar to the following (Provided that you have no health limitations or preexisting injuries)

If this seems to easy, you can add a few sets to the Legs, Back and Chest (since they are much larger after the initial adaptation period, they will require more work than your smaller muscle groups) I have also put a link at the bottom with a bunch of articles which will help you get restarted

Day 1 - Leg Press and Squat Type exersise (Legs and Butt) 1set each - Pulldowns and Row type exercise (Back) 1 set Each, Pushups (chest) and fly type exercise 1 set each, Shoulder Press (shoulders), Tricep Dips 1 set Bicep Curls 1 set
Plank (core, abs) 2 - 3 sets
Day 2 Cardio
Day 3 Cardio
Day 4 - Cardio
Day 5 - repeat day 1
Day 6 off
Day 7 off

Answer 2

Well really you should get a checkup before embarking on an exercise progrram. Get a trainier to taylor a program to you.

What exercise do you enjoy?

no point in doing stuff you hate youll never keep it up

never the less start out by walking thirty to fourty minutes a day for about two weeks.

then try combining running and walking for another two weeks or until you can run reasonably comfortably for 30mins without stopping. forget distance covered run for time.

at this point if you feel you are progressing well you could look at adding calasthenics to your program e.g push ups sit ups heaves lunges and squats deadlifts all body weight exercises at this stage

two to four weeks later look at adding resistiance via extra weight go to a gym and focus on multi joint exercises ie bench press lat pull downs, rows, shoulder presses weighted squats lunges and deadlifts etc

but really id advise getting a trainer to help you.

you could add in swimming, exercise classes, cycling, dancing even is great.

your diet will also be an important factor see a dietitian its definately worth the money, half the recomendations on here are made by people that really have no idea. Get somebody that specialises in that field to advise you ie a dietitian. Answers on here are generic and really this is an area where generic answers are just not applicable.


hope you get where your going!

Answer 3

I always like to use an exercise bike to start, after a period of inactivity. Chances are you are over weighted now and that your leg muscles are weaker. Any sort of high impact activity, like running, might hurt your knees and ankles. On the other hand, walking takes too long to produce any effect.

Answer 4

You might think about trying this book called "The Movie Star Diet" by Steve Simmons. It helped me lose thirty pounds in 2 1/2 months when I didn't think anything would work. My goal to begin with was only 20 lbs! It has a really easy plan to follow and an excellent workout to use as well.

Answer 5

Depending on what you used to do. I would start out with a brisk half hour walk, then on other days try and do some light weight training. Do over do it, go with what is best for you

Answer 6

I'd advise you to consider your age and physical condition 1st and start by doing stretching and breathing exercises before getting into anything heavy for a few days and than gradually add to your work out IE.sets times reps.etc.eventually you'll add and feel less strenuous and start to feel and look better...

Answer 7

start out jogging maybe for 10 minites a day then add on four or five minites a week, untill you feel that it is really paying off then stay at what ever time your at.

p.s. always stretch before and after any workout.

Answer 8

If you want to lose weight,walking is one of the best exercises . It is also an exercise for maintaining the metabolism rate and muscle mass in the body as we age. More info on exercises available at http://tinyurl.com/jax5h

Answer 9

Start by taking a walk every day.

Answer 10

Start out walking, then work up to other interests.