Expert Advice Needed

[Calkacky]

Hey all you exerciers, I need some advice.

I have never been an exerciser on any consistent basis. I get all pumped up and then get overwhelmed with how much time it takes to do cadio and weight train and I end up quitting.

Here I am again thinking about starting up, but don't want to go in doing too much and burn out yet again.

So here is my question.....if I start out with just one, cardio or weight training, for awhile which would you recommend?

TIA,
Amy

[LegalEagle]

Personally, I would begin with Cardio, which is what I did when I got back into all of this exercise 1.5 years ago.

Once you get started, please come join our little Exercise Accountability group.

Hugs,
Dawna

[Jennifer M]

Hi, Amy,

You are not alone. The attrition rate for exercisers is 50% the first six months after a person starts a routine. Kudos to you for trying to troubleshoot your situation and stick with it. From what you wrote, I think you may be trying to do too much, though.

You don't say what you're current fitness level is, or your past experience with exercise is, so it's hard to recommend something specific, but here are some ideas you could try:

I can tell you that the ACSM (American College of Sports Medicine) along with the NIH (National Institutes of Health) recommend that everyone get at least 30 minutes of accumulated, moderate (e.g. walking briskly) exercise every day. That amount of exercise will provide the biggest health benefits (e.g. risk reductions for chronic disease such as Type 2 diabetes, hypertension, heart disease).

Will it make you aerobically fit for endurance activity? No.
Will it burn calories? Yes, but not as quickly as a high-intensity workout of the same duration. So, if you're pressed for time, it IS more efficient (for calorie-burning) to do a shorter, more intense cardio workout. (i.e. you can burn the same amount of calories working hard on a treadmill for 30 minutes, as you would walking briskly for 60 minutes).

So, really it depends on your goals. If you want to maximize your health benefits, then 30 minutes of walking (and this can be over the day, not in one shot) will get you there.

If you want to increase strength and endurance, you will need a combination of cardio and strength training. BUT you don't have to spend hours doing it.

Many people alternate days between cardio and strength-training workouts. You can do a good high-intensity aerobic workout in 30 minutes, or do 8-10 different strength-training exercises (one set 12-15 reps each) in the same time. In fact, the ACSM recommends a minimum weight-training program of 8-10 exercises (hitting each major muscle group), for 12-15 reps, just twice a week.

So, there you have it - do 3 days of cardio, alternating with 2 days of weight-training, each workout lasting about 30 minutes. You WILL develop substantial strength and endurance following such a program.

Really, you need to figure out what's stopping you from exercising. If it's taking too much time, then cut back a bit. If you're getting bored, then mix it up - do brisk walking one day, cycling day 2 and rowing or some other aerobic work on day 3. Try to find ways to incorporate the activities YOU enjoy into your routine.

As for variety in strength training, I try to do something different every time, as well. If I do plain old bicep dumbbell curls one session, then the next week I might do incline curls, or reverse curls, or isolation curls, or preacher curls or...you get the idea.

Or, you could combine the two forms and do circuit training. After warming up, do one strength exercise, then hop on the treadmill for 30 seconds to pump up your heart rate, then back to another strength exercise, the back on the treadmill for 30 seconds - well, you get the idea. This can be a lot of fun, as well as quite challenging.

If you are asking which type of exercise is most important, if you have to choose, I'd say...their BOTH important! It's better to find a way to get some of each in than sacrifice one for the other.

My cardio session are 25 minutes on my ancient ski machine in my basement. I do a 5 minute warmup, 15 minutes at my target heart rate, and a 5 minute cool-down.

Then, I do 4 or 5 strength-training exercises with my basic bench and set of dumbbells (also in my basement). I do a different muscle group each time, hitting each one just once a week. If I do supersets and don't rest a whole lot between, I can knock out my whole routine in about 45 minutes (cardio AND weights total), at home, without adding commuting time to and from a gym. In fact, it would take me that much time just to get to and from my local gym. (I'm a big believer in working out at home - it saves a TON of time, AND money, too!)

Every other day I do a different ab exercise, as well, which only adds another 5 minutes.

I started out only doing cardio, because I wanted to burn the calores and lose weight, then began alternating days between cardio and weights, and now I do some of each 5 days a week with two days off (Mon-Wed, rest Thursday, Friday & Saturday, rest Sunday).

There's a lot of good info on these boards, but don't be put off by people who exercise a lot. You need to find what works for you. And don't make it an all-or-nothing proposition. You can make a lot of progress and become quite fit with a moderate exercise program.

I hope this helps,

Jen
SW: 171, CW: 132, GW: 132
(Soon to be a Certified Personal Trainer)

[LegalEagle]

I agree with Jen, about not being put off by people who exercise a lot. It has taken me a year and a half to get to the point I am at now. I have fallen into the boredom pit before, but this time around it hasn't happened because I am doing a fair amount of cross training, and not getting stuck in a rut.

The important thing is to get up and get moving. Not everyone can be out running marathons, or working out on their Nordic Track every day for an hour.
Start out slow and build up, choose something you like, and don't be in a rush to get to the finish line.

Dawna

[ April 15, 2004, 08:23 PM: Message edited by: LegalEagle ]

[judyo53]

Amy,

Last year I burnt myself out by reaching my ultimate in my exercise routine, & for me it was up to an hour a day up to 7 days a week, doing aerobics up to 5 times a week & my light weights 2 times weekly (the weights portion was the easy part). I started not looking forward to it & eventually stopped doing it at all (there were other factors, too, but I was definitely burnt out).

However, my body was shaped better than ever & I was 49 yrs. old. Even my friends noticed the difference. I wore smaller sizes at my goal last year of 120 than I did 5 yrs. prior weighing 110.

Well, I'm starting over completely, with the weight & the working out. I started out slow. (I had hurt my back & was really out of the loop for quite some time). I started at 15 min., equivalent to a 1 mile WATP tape. No matter how long a tape was, I only did 15 minutes at a low intensity, & doing my own cool down towards the end of that time.

With my light weight routine I started back at 3 lb. weights. I somehow pulled a muscle in my back & had to stop the weights & am just starting again so am still at 3 lbs. I also started using resistance tubes, so I'm mixing up my weight routine with that, too (I need variety).

Now I'm up to 30 minutes of aerobics at least 3 times a week, although I strive for 4. If I really feel like it I'll go over the 30 min. if I like the tape & it's 40-45 min. But I'm still splitting the 60 min. tapes in half. Depending on how I feel that day I either do it at a higher intensity or keep it low (or mix it up). I'm feeling very bloated tonight (PMS)& almost feel like skipping it but I'm going to do 30 min. of a new aerobics CD I just got today & take it easy. I'll probably feel better after.

Doing a little bit of something is better than nothing. I do my light weight routine based on a syndicated tv show called Body Electric. There is a website & you could find out if it's on in your area. I only work out my arms, abs & glutes & it takes about 20 min.

[Calkacky]

Thank you so much Dawna Jen and Judy.

Jen, you give a lot of good information and tips. I am going to print this out and use it for further reference in building me a program that works for me. I think my problem with sticking to an exercise program is that I feel I have to do more than what you pointed out. I'm going to set realistic goals that I might be better able to stick to.

Thanks again y'all.

-Amy

[girlinmotion]

Just want to reiterate one thing that the others said. It is soooo important to do things that keep you from getting bored. If that means a different routine each day great! If that means getting outside to see scenery do it! If you like organized classes, sign up! If you hate weights and cardio machines, what about a sport, or aerobics, or spinning classes, or hiking... If you don't like to sweat, what about aquafit or swimming? Maybe you like bellydance but hate aerobics. Maybe walking is the perfect thing. Maybe walking with a friend is even more fun...you get the picture.
Try a bunch of stuff. You'll find something you enjoy.
One more thing...you need to think about what motivates you a bit:
Do you need a challenge to motivate you? Sign up for a charity race (running, biking, and walking one's are available all over the place. Or join a recreational sport...the desire to win usually gets anyone moving! Or maybe you need to set clear rewards, like a massage or a new workout outfit or a CD if you stick to your plan for a month.
graemlins/thumbup.gif

[Kathryn In Canada]

If you want to do just one thing but recognize you should be doing both, you might want to look into Curves or a similar workout. It seems to combine the two quite nicely.

I've been doing Curves for the last 9 months and am very pleased with the results. I also do cardio exercise on my off days but fine that Curves gives me a great all round workout when I get there. The off-days I do things I like to do (bike, walk with friends, or watch tv while on home my exercise machines.)

I would have to say that I have a lot more stamina than I used to have. For instance, tonight I went for my third bike ride of the season and decided to bike for 15 minutes in one direction and then home. Last year, I'd make it as far as a certain farm and it would be time to come back. Today I biked almost 30% farther. I'm sore (so Curves didn't help with the bike bottom soreness!) but I'm thrilled at my new strength. It didn't feel like I was biking hard, just good and steady.

Whatever you do, just do something. That's the most important thing.

[ashlee]

Just do something. Don't make it too complicated. Don't be swayed by fancy videos/tv., etc., etc.

I started a walking program about a yr. ago. and I've gone from a 44 in pants to a 14 in pants. My legs/hips and butt are much more defined and smaller that is for sure.

I've done some weights at home, but not enough. I'm working on that part of my program.

Gyms and places like Curves are too pricey for me. I'm already paying for WW. so that's really all the money I want to put out.

I'm going to do it at home. I have 2 and 3 lb. weights, an exercise ball, a band/rope thing as well. Over the years, I have bought different videos, including WATP. I've not really got into them, but I'm sure they work well for some people.

Ashlee

[Jennifer M]

I think what we're all saying here is - EXPERIMENT. No one exercise routine fits everyone, nor will the routine you do now work for you two years from now.

I would recommend that you make up an exercise plan for the first month, and try to stick with it. At the end of the month, re-evaluate and see if you liked it and feel good about the results. If you need to, change it around and try again for another month.

We all have days when we just don't "feel like it." So that's why I say to stick it out for a month. But if, after a month (or at least two weeks), you're having more days like that than good ones, then you need to change something.

I agree that you should try a variety of things, even stuff you may not have ever been good at before. Who knows? You might enjoy it this time around.

A friend of mine who never played tennis just took it up last summer. I told her I was too intimidated to try, because I knew you had to be pretty skilled to play well and have fun. Her comment: "Actually, it doesn't take long to get good enough for it to be fun." So, you never know.

- Jen

[deniselt]

You've gotten some great advice and I'd just like to add my 2 cents. I completely agree that it is really important to find something that you like to do; it makes if far easier to stick with. About a year ago I knew I needed to shake up my routine and a trainer suggested circuit training. I did it for a month and I hated it. I would find excuses not to go....but another woman who worked out at the same time as me absolutely loved it and never missed a day. I knew I had to find something else. I tried a spinning (cycling class) and I really enjoy it and am disappointed if I miss class. When its something you like to do, you will be far more inclined to make time or not miss your work out.

The other thing is start slowly....set a goal for say 3/30 miinute cardio workouts a week. Very reasonable and doable. If you get more workouts in then great. But for me setting my start point at 3 sessions and building up to 5 was far more successful than all of the times I would say I'm going to do five cadios this week. It takes time to build up the habit.

Good luck.

[GotThatFIre]

Well, Calkacky, at this point, I need to step it up consistently quite a bit before I'm considered an expert, but do have some advice from my previous expertise smile.gif :

1) Yes, find something that you really like. What I did was start with areas of exercise that appeared interesting to me. I had joined a gym and watched several cardio classes, weight/resistance training classes, and did the strength training circuit on my own.

I decided that I wanted to try cardio first. Since I had not previously exercised since childhood, I didn't want to take on too much too soon. I had also read that like your experience that one can become overwhelemed with an unrealistic workout schedule;

2) After you start the exercise that you like, I would say do it every other day until you work your fitness level up to do it more days per week.

If you like or just need to smile.gif , you can fill in your off days with low impact exercising like walking. Or you can get some 5 lb weights and work out your upper body for a few minutes at home in between. Especially since cardio requires more lower body movements.

I don't think you have to do 20 or 30 minutes of weights when you first start out. Again, I think until you build your fitness level you can do less time. I do about 15 to 20 minutes when I'm first starting out...again;

3) Once you get your fitness level up and you know the routine you're doing like the back of your hand, try the next thing on your list.

After trying the things I really wanted to do and mastering them: step aerobics and individual resistance training, I then tried the the things that seemed interesting, but I thought I wasn't capable of doing them: weight training and kickboxing.

After those, I tried the things that I thought I'd never want to do: cycling and jogging.

I kept doing the things in each category that I really liked and nixed the things I didn't care for. I paced myself on which kind of exercise I did which day. Now...the trick for me is to practice what I preach and consistently get back into my regular exercise routine.

Let us know how you're doing with your choices, your routine and overall thoughts and feelings about exercising.

GTF

[ May 08, 2004, 07:56 AM: Message edited by: GotThatFIre ]