weight training for the totally unfit beginner - recommendations?
Posted in ContributorsHi, I am in my early 20s and have been really ill for the past decade (chronic fatige/ serious mental illness/ messed up hormones etc…). I have managed to slowly regain my health with diet, but I feel really weak and wasted and have put on a bit of weight (I am 5"2 and 140lb).
I am unemployed because I have been so ill for so long, so it is vital I do everything I can to get strong. At the moment I have very little strength or stamina, I think weight training will really help but I don’t know how to start. I don’t know if I can afford to go to the gym once a week. Maybe I could learn from a DVD?
Any advice or recommendations would be great, thanks!
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Posted: November 20th, 2009 at 1:00 pm |
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November 20th, 2009 at 1:01 pm
To start off, I would suggest you simply do exercises using your own body weight as resistane than build up to more as you gain more strength.
You could start off doing the following exercises, maybe twice a day. Starting of with 5 of each and increasing the number as you feel ready.
*Dips- sit down at the end of a chair- holding on to the chair slowly lower yourself down until your butt is nearly to the ground and lift back up.
*Push-ups- on your knees- dont start with too many of these. Or standing near a wall do the your push-up off the wall
*Sit-ups
*Squats
*Cardio- start with an easy walk and build it up as you feel better.
After you can complete all these exercises with ease- try a yoga or pilates dvd to increase your core strength then you can work up to a more challaging dvd or work-out.
Another option once you feel you have some stength back is to get jars of sauces from your pantry or bottles of water and start to perform arm exercises using the jars or bottles as weights.
November 20th, 2009 at 1:01 pm
I would suggest getting a weight/fitness trainer to work with you in your individual situation that way you decrease your risk of injury, and other problems.
November 20th, 2009 at 1:01 pm
Read tips on weights and workouts to help you better on this site
November 20th, 2009 at 1:01 pm
the key is to build it up , do not go over board set a reasonable limit and then up it each week or so,you will know your limits .
btw try swimmimng its fun relaxing and great for your health
November 20th, 2009 at 1:01 pm
Start off lightly. Here is a sample workout. Click on the exercises to see how they are done:
http://www.spartafit.com/exercise/exercise%20program%201.php
November 20th, 2009 at 1:01 pm
Make sure it is O.K. with your Doctor if you have health issues.
You don’t need a gym to start! Motivation and determination is a must. Gym membership is no good if you don’t use it, unless you want to loss weight in your wallet.
Start taking vitamins, they will help with energy. Start walking short distances first. If you have stairs where you live start by walking DOWN the stairs and when you start getting better then start walking up one flight at a time. Walk one flight then ride elevator and increase accordingly.
November 20th, 2009 at 1:01 pm
best to start with stamina training before using weights. i would recommend walks in the fresh air to start with, (maybe in a park) daily for one week. then light exercise, like swimming or cycling or running for the second week. then use the gym but use light weights for three nights for the third week. then a full workout four times a week from then on. i`ve been interested in fitness for quite some time, so i`ve got a fair amount of knowledge, you could also train at home, judging by your question makes me wonder if lack of air circulation in your home could be making you lethargic. make sure you get plenty of fresh air at all times. (or at least whenever possible) also have your boiler (if you have one) checked. leaking gases can cause lethargy. get plenty of rest between exercises. you could indeed learn from a dvd. me and my sister use a fitness video and rebounder, (a small exercising trampoline) or you could just follow a video or dvd for floor exercises. although best really to join a gym and have an instructor show you what to do. they can keep a chart showing your progress. you dont need gym membership with some gyms if you only use it occasionally, stick with a good diet, that will help as well. best of luck.
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