I'm trying to figure out what I should do as a routine, how many sets/reps, when I should do weights, and when I should do cardio, etc. I'm dealing with a ton of extra weight, really bad shoulders, bad knees and & a bad back, so there's a fine line between OMG EXERCISE YAY! and breaking myself. So I'm currently reading through stumptuous.com's beginning section, and bugging everybody I know.
Luckily the gym has an aqua cardio class a couple of days a week, so at least I know I can do that without hurting myself. Er... as soon as I get a new swimsuit that the girls don't bounce out of... :->
So I'm currently reading through stumptuous.com's beginning section
Excellent place to start!
I'm trying to figure out what I should do as a routine
That really depends on your resources and your preferences -- do you want to go to a gym, do you prefer machines or free weights or resistance bands or bodyweight exercises or a bit of everything, what equipment have you got (or can you get) at home, do you like isolation exercises or compound movements, etc. etc. etc.
I've found that 3 sets of 8-12 reps (if you can't do 8, reduce the weight; if you can do 12 without struggling, add more weight) is usually a good "safe" rule of thumb to go for, especially when you're starting out.
(The major exception would be stabilizer muscles like the rotator cuff muscles, where you want lots of reps with very little weight.)
As you progress, you'll find there are times when you want to play with different ranges of sets and reps for different purposes, but otherwise that's a decent default to fall back on.
when I should do weights
As I understand it, you've got almost total flexibility here. You can get results lifting weights as little as once or twice a week, if you make it an intense session. Or you can spread it out across the week -- depends what's easiest and most convenient for you, and how you find your body responds.
The only big rule is that you don't want to work the same body part on consecutive days, because you need that recovery time to build muscle.
ETA: Er, sorry if this is all annoying unsolicited advice. This is one of those topics where people tend to get me babbling at them, I'm afraid.
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lifting_heavy_things2010-07-16 10:55 am
no subject
Luckily the gym has an aqua cardio class a couple of days a week, so at least I know I can do that without hurting myself. Er... as soon as I get a new swimsuit that the girls don't bounce out of... :->
no subject
Excellent place to start!
I'm trying to figure out what I should do as a routine
That really depends on your resources and your preferences -- do you want to go to a gym, do you prefer machines or free weights or resistance bands or bodyweight exercises or a bit of everything, what equipment have you got (or can you get) at home, do you like isolation exercises or compound movements, etc. etc. etc.
Re: sets/reps, damned_colonial had a good post about that here.
I've found that 3 sets of 8-12 reps (if you can't do 8, reduce the weight; if you can do 12 without struggling, add more weight) is usually a good "safe" rule of thumb to go for, especially when you're starting out.
(The major exception would be stabilizer muscles like the rotator cuff muscles, where you want lots of reps with very little weight.)
As you progress, you'll find there are times when you want to play with different ranges of sets and reps for different purposes, but otherwise that's a decent default to fall back on.
when I should do weights
As I understand it, you've got almost total flexibility here. You can get results lifting weights as little as once or twice a week, if you make it an intense session. Or you can spread it out across the week -- depends what's easiest and most convenient for you, and how you find your body responds.
The only big rule is that you don't want to work the same body part on consecutive days, because you need that recovery time to build muscle.
ETA: Er, sorry if this is all annoying unsolicited advice. This is one of those topics where people tend to get me babbling at them, I'm afraid.