If you’ve finally taken the plunge into the world of fitness, let me start by saying:
Start EASY – One of the biggest setbacks with being new to working out is people doing too much too fast. They’re eager, they start out with a “bang” but soon after the momentum quickly starts to diminish and everything snowballs south then tthey're back where they started.
Start with 3 days a week/every other day.
This way your body has a chance to rest and recover in between. *Break a sweat* but don't start with very heavy weights. Use light weights with high reps (how many times you perform the exercise).
Treadmill/Elliptical/Bicycle/ Indoor and Outdoor Walking – Four great ways to introduce cardiovascular training into your workout.
They are safe, easy to use and you are in control of the intensity and speed. Particularly with equipment.
I would not recommend starting with jogging. It’s perhaps a little too strenuous for someone who has never done any kind of training before. There may be a greater risk for injury, particularly with one who is significantly overweight. It is too hard on the joints. Save it for when the weight starts to come off more and then slowly introduce more intensity.
You can set the machines to “Manual” and just start moving.
Light weights, Bands or Tubing – Start out with using low weight dumbbells, tubing or bands. Throughout your duration when you notice that you can perform the exercises with little or no effort or you don’t get tired, this means that you need to increase the weight load. So increase the weights or shorten the bands to create a higher level or intensity.
What does that mean when you start to increase the workload? It means you’re making progress!
You've seen the "Reality" shows which you see where people are pushed beyond their limits to lose weight? Although they do tend to loose it excessively, this happens under special circumstances where they are isolated, monitored and workout several times and hours a day.
While some do manage to stay in their new bodies, the "rebound effect" unfortunately is high.
So in closing let me just say STICK WITH IT and make no excuses (another setback). Even if you’re not feeling your best one day, do something light. There is nothing wrong with not going to the gym that day but go for a stroll instead.
You'll do great!
~By Shelly Giggey