fitness for beginners

[nailbiter]

been reading through the yoga and pilates threads and went over the gym threads a while back. was just wondering what type of exercise or fitness regimen you would recommend to someone who leads an absolutely sedentary lifestyle. i'm 24 and am devoid of any healthy physical activity. plus i don't eat healthy either. medyo gan'to na ko most of my life, lampa, terribly shaped at madaling hingalin whenever i exert myself physically. i think it's time i try to do something about it. :blush2:

[raven23]

I've been an on and off exerciser since college. Whenever I start taking up exercising again (running, biking, tennis, working out)... I always start with walking. Yup... brisk walking.

I start with like, 10 mins... then add something like 2 min a day. So, after a 3 days, 15 mins na, 3 more days, 20 mins... then work up to 25-30 mins (that's in about 2 weeks). It's cheap (just need a good old pair of sneakers), and relatively low-impact, but it eventually leads up to cardio-vascular (30 mins and above) aerobic exercise.

After that, bahala ka na. I usually progress to running (my fave exercise activity) & working out on a home fitness machine. You could start real aerobics or weight-training at a gym. Swimming is also a nice activity.

Basta, the trick is not to try and exert yourself too much initially. Consult your physician before undergoing any exercise program.

[maxinegirl]

i agree with raven23 . you can start with walking. brisk walking is a great form of exercise. and it's free! it's also safe, since there's very little chance of you injuring yourself, as opposed to when you do other more strenuous activities. from there you can move onto an aerobic activity like taebo or kickboxing. i suggest you enroll in a gym/fitness centre for this, para you'll be "forced" to attend the sessions, since you've already paid for them. also, doing the workout with a group will help motivate you. as for the diet/nutrition part, it's all about determination and willpower and discipline . start by cutting down on fat (pork, red meat) and junk food (soda, chips, ice cream, cake). stick to fruits, veggies, fish, white meat. avoid deep frying. instead, roast or broil your food. you just have to make a conscious effort to change your lifestyle...after all, being fit is a way of life.

good luck! :)

[raven23]

Of course I'm not (just) doing it for fitness. No matter what I eat or how much, I hardly gain weight anyway.

Nope. In the words of Kevin Spacey in American Beauty... "I wanna look good naked!" :D

[SiOMs]

hey any advice on how to gain weight?

and i wanna have well toned legs? exercise n jogging lang b **** solusyon dun? tamad kc ako magexercise eh hehe :D

[SiOMs]

Originally posted by PePs
siOMs -- wala talagang ibang way except to work out. besides, the kid of weight you want to gain would be muscle mass and not fat...and the only way to get that is through the gym.


tnx PePs :) cge pipilitin ko na sarili ko mag-exercise... ano kaya motivation ko para regular akong pumunta sa gym? ah alam ko na! basta ba madameng gwapo eh! :laugh::p :winknudge:

[dudung]

Punta ka sa Megamall. Ikutin mo iyong buong mall from basement to fifth floor. Tapos imbes na gumamit ka ng escalator eh gamitin mo iyong stairs. Walk from Megamall A and B. Tapos, break in between eh pwede ka mag-window shop.

If you're working in an office building eh imbes na mag-elevator ka eh try to use the stairs na lang. Kung sobrang taas ng floor mo, e.g. nasa 25th floor ka, pwede siguro maglakad ka from ground to 5th? Tapos from the 5th, sakay ka na ng elevator. Araw-araw, as you gain muscle strength eh pwede ka magdadgdag ng isang floor sa iyong exercise regimen.

Habang nanonood ka naman ng TV eh pwede ka rin mag-exercise. Not with your jaws. Gawin mong lifts iyong makapal mong books (Holy Bible kung gusto mo!). Or you can do some leg stretching.*

Exercising need not be expensive and neither should it be limited in the gym! You can be creative. ;)

*Pero kung form ang hanap mo gaya ng sabi ni Peps, eh dapat punta ka sa gym para ma-supervise ka.

[CityGaL]

i am totally addicted to workout sa gym. well nakakaaddict talaga, trust me. ummm ***** for starters u can do machines like threadmill or transport. oh yeah, mabilis sobra magburn ng calories in just 30 minutes working out on these two machines. (syempre 30 mins each dba? :)) ummm then if medyo sanay ka na u can ask any trainer to make u a program. pang weights naman kasi i think its good to incorporate weight training with cardio exercise. try mo rin mag kickboxing! *okay* its fun! :macho:

[maxinegirl]

Originally posted by raven23
Of course I'm not (just) doing it for fitness. No matter what I eat or how much, I hardly gain weight anyway.[QUOTE]

wow, good for you! ako, i have to watch what i eat. just like
PePs, tabaiin din ako. :( pero you know what, you could be thin and not be "fit"...so if you really want to improve on how you feel physically, eating right will definitely make you feel much better.


[QUOTE] In the words of Kevin Spacey in American Beauty... "I wanna look good naked!" :D

me too! :lol:

[solace]

Originally posted by nailbiter
been reading through the yoga and pilates threads and went over the gym threads a while back. was just wondering what type of exercise or fitness regimen you would recommend to someone who leads an absolutely sedentary lifestyle. i'm 24 and am devoid of any healthy physical activity. plus i don't eat healthy either. medyo gan'to na ko most of my life, lampa, terribly shaped at madaling hingalin whenever i exert myself physically. i think it's time i try to do something about it. :blush2:

That's great that you want to start living healthy! Yehey! :D Here's what you can do. Go to the gym! A personal trainer will know what's best for you. I was totally like you, super sedentary lifestyle. I started weight-training, did some cardio, and then gradually built up my programs until now (I've been gymming for 8 months now and have never felt better!). Good luck! :)