Less than a month ago I was a major couch potato and SAD eater. Now I've jumped right into 811 and I want to start exercising more. I live in a great neighborhood out in the country so I can easily walk several miles around the neighborhood. Should I just start out with daily walks? Or should I try to add in more right away. I would love to get into running. Running a marathon has always been on my bucket list but I've never been in good shape to do it. Are there any good fitness programs that are relatively cheap that I can do at home? Been thinking about getting Zumba....has anyone tried that? Anyway, any advice at all would be great. Thanks!
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 :)
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.