any advice for beginners?

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Permalink Reply by Mel on October 5, 2011 at 1:52am

Ease yourself into exercise - your whole system (muscles, tendons, your heart, lungs etc.) has to get accustomed step by step to higher impact. The more versatile the training the better. I personally love kickboxing as the training incorporates many elements of physical training: cardio, strength (eg. core strength which is very important), coordination, reactivity, speed - and maybe most important: joy! Add yoga and you also get flexibility.

Generally: Find something that is fun to you so that you start to crave it after a while. I suggest you look at sports that you do with a group or partner. Of course running and biking are great options, but the movements are very monotonous and don't challenge and train all elements of physical fitness. So add strength training, stretching and some sport that is playful and asks for reactivity, coordination and speed.

 

Enjoy whatever you are going for :)

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Permalink Reply by Stefan Schmidt on October 7, 2011 at 1:00am

if you want to get in shape focus on two things:

1. training smart

2. focus on recovering more than training

 

Tips for 1 : do no-intensity workouts at a low heart rate. 130-150. messure your heart rate, never do intensity stuff it only makes you tired. no endurance there. Start slowly. Start where you are. Never get sore muscles = overtraining. Its much better to do more volume at low intensity everyday than doing too much less than every day.

I started with walking 8 km a day and doing 0,5km slow swimming a day.

8-9 weeks i swam 4km at a much faster pace faster than 8  weeks before as did swim just 500 meters. Interesting to say that i felt more tired doing 500meters than 8 weeks later i felt after 4km. I hope you get inspired ; )

How do you get in shape fast like that:

Tips for 2: If you re new and have eaten to little food eat more than 10g of carbs per kg b.w.per  day.

I made it a game: Everyday i challenged myself too eat as much as i can.

Some days i ate 7500 calories, 80% of that were carbs. I was around 100kg

If you cant eat 10g of carbs p.kg bw. eat gluten free low salt vegan while you eat as much fruit as you can.

Sleep early if you can when the sun goes down, Sleep at least 10 hours per night

Make sure too drink enough water so you re urinating clear, 10 times or more per day and a few times per night. You dont need to get up just sit on your bed and pee in a vase like i do ; )

 

Get at least one b12 shot. I did several 1mg b12 shots myself.  B12 is the fitness vitamin, you need it if you want to excel. And the only save way to make sure you getting enough to excel is by shots.

 

If you follow the advice you will see how your endurance skyrockets in just 2 month doing it.

 

Make sure to post your success story

 

i recommend walking, swimming and cycling. If you run and you re not already very lean and fit chances are you get an injury. Dont risk it. If you want to start running, start with 100-500 meters a day at a very slow pace and increase 10% per week. You dont want to get injured because if you re injured you cant train = that means you doesnt get fit.

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Permalink Reply by Traci on October 7, 2011 at 2:32am

Thanks Stefan!  Great advice.  I went for long walk Tuesday (1.5 hours) and plan on doing that again today.  I was amazed that I wasn't sore at all yesterday.

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Permalink Reply by Traci on October 7, 2011 at 2:25am

Thanks Mel!  Kickboxing does sound like it would be fun.  Don't think I'm quite ready for that yet, but hopefully someday I'll be able to try it.  But yes, I do think the key for me will be to just find something I enjoy doing.

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