Horribly out of shape - Tilted Forum Project Discussion Community

Zar · 06-10-2007, 12:33 AM

As the title says, I am horribly out of shape.

Last semester in college, I was forced per curriculum requirements to take a lifetime health class. Specifically, I took a "Lifetime Sports" class, which consisted of activities such as ultimate frisbee, tennis, running, basketball, volleyball, and a couple of other things.

Anyway, prior to this class I had not done anything AT ALL aerobic in probably 6 or 8 years. In this class we were required to record our resting and peak heart rates. Compared to my classmates, my heartbeat rate was freaking off the scale, owing to my sedentary lifestyle. My smoking probably doesn't help either. I was huffing and puffing way before anyone else in my class was even breaking a sweat. I was pretty embarrassed, heh.

To correct this problem, I am now attempting a new (and first ever) workout program. My primary goal is to improve my cardiovascular fitness. My secondary goal is to increase my lean muscle mass, as I've basically been a weakling my entire life. To that end, I've been going to my school's rec 5 times a week. I alternate days between weight lifting and aerobic activity. On my aerobic days, I've been spending time on the elliptical. I would prefer to just jog or run, but I've had issues in the past with bad ankles, i.e. they hurt like hell if I run consistently over a period of weeks. So I'm opting to do the low-impact elliptical instead. The first time I tried it, I could go 12 minutes before I was going to either have a coronary or throw up. The second time, I went 20 minutes, and felt I could do more, but thought that was good enough for my second day. Hopefully things will continue to improve there.

On the anaerobic side, I've been doing a basic full body workout using Nautilus machines. I've read that such a full body workout is a good place for beginners to start. Basically I've been working my chest, biceps, triceps, shoulders, back, abs, quads and calves. I was sore for 3 or 4 days following my first such workout, which I suppose is normal.

Concerning intake, I am attempting to eat healthier too. Little to no fastfood, more tuna, chicken, other healthy crap, etc. I don't think I'll ever be one to actually count calories, but I'm hoping that just generally eating better will help.

I suppose I wish to ask if this sounds like a good workout routine for someone who has basically never set foot in a gym before. And any other suggestions would be welcome.

Charlatan · 06-10-2007, 01:36 AM

Just take it slow. Don't over do it at first.

Nimetic · 06-10-2007, 02:30 AM

Yeah it sounds fine.

The strength workout alternating with aero has become standard over the last few years.

There's only two points that I'd add. The first is that many beginners to strength training spend too much time on arms and calves. I'd not throw away the machine right away. But... later, with some instructor assistance - you might want to transition to doing more free-weight work. When you do that, you'll not need to work arms so much, they'll develop anyway (from benchpress, rows, and so on).

The second concerns ankles. I've had ankle probs once. Yours seem to be holding up ok. If they do give problems - you can try some balance exercises. The simplest is to balance on one leg a few minutes at a time, with your eyes shut. (I used to set the microwave timer for this). At first it's easy, but after a few minutes the ankles really start working. Try it for 3 minutes, you'll see what I mean.

It seems that most ankle rehab recipients do this exercise, or similar on a small balance platform (or inflated disc).

If you do balance exercises though, make sure you're in a safe spot first eh. You've been warned.. Don't have hot cooking nearby, or anything sharp.

Plan9 · 06-10-2007, 06:38 AM

It's gonna suck at the start, chief.

When I started running at 16... I couldn't do a 1/4 mile. Never played sports. Never did anything physical in my life.

Now? Gimmie two towns and the road between... and tell me to run.

It takes time. You won't see the progress you want as quick as you want.

The key to success isn't how hard, but how consistent you work out.

You have to stick with the program. Set a realistic goal and STICK with it.

06-10-2007, 12:33 AM	#1 (permalink)
Zar Tilted Location: St. Louis	Horribly out of shape As the title says, I am horribly out of shape. Last semester in college, I was forced per curriculum requirements to take a lifetime health class. Specifically, I took a "Lifetime Sports" class, which consisted of activities such as ultimate frisbee, tennis, running, basketball, volleyball, and a couple of other things. Anyway, prior to this class I had not done anything AT ALL aerobic in probably 6 or 8 years. In this class we were required to record our resting and peak heart rates. Compared to my classmates, my heartbeat rate was freaking off the scale, owing to my sedentary lifestyle. My smoking probably doesn't help either. I was huffing and puffing way before anyone else in my class was even breaking a sweat. I was pretty embarrassed, heh. To correct this problem, I am now attempting a new (and first ever) workout program. My primary goal is to improve my cardiovascular fitness. My secondary goal is to increase my lean muscle mass, as I've basically been a weakling my entire life. To that end, I've been going to my school's rec 5 times a week. I alternate days between weight lifting and aerobic activity. On my aerobic days, I've been spending time on the elliptical. I would prefer to just jog or run, but I've had issues in the past with bad ankles, i.e. they hurt like hell if I run consistently over a period of weeks. So I'm opting to do the low-impact elliptical instead. The first time I tried it, I could go 12 minutes before I was going to either have a coronary or throw up. The second time, I went 20 minutes, and felt I could do more, but thought that was good enough for my second day. Hopefully things will continue to improve there. On the anaerobic side, I've been doing a basic full body workout using Nautilus machines. I've read that such a full body workout is a good place for beginners to start. Basically I've been working my chest, biceps, triceps, shoulders, back, abs, quads and calves. I was sore for 3 or 4 days following my first such workout, which I suppose is normal. Concerning intake, I am attempting to eat healthier too. Little to no fastfood, more tuna, chicken, other healthy crap, etc. I don't think I'll ever be one to actually count calories, but I'm hoping that just generally eating better will help. I suppose I wish to ask if this sounds like a good workout routine for someone who has basically never set foot in a gym before. And any other suggestions would be welcome.

06-10-2007, 01:36 AM	#2 (permalink)
Charlatan Getting it. Super Moderator Location: Lion City	Just take it slow. Don't over do it at first. __________________ "My hands are on fire. Hands are on fire. Ain't got no more time for all you charlatans and liars." - Old Man Luedecke

06-10-2007, 06:38 AM	#4 (permalink)
Plan9 I Confess a Shiver	It's gonna suck at the start, chief. When I started running at 16... I couldn't do a 1/4 mile. Never played sports. Never did anything physical in my life. Now? Gimmie two towns and the road between... and tell me to run. It takes time. You won't see the progress you want as quick as you want. The key to success isn't how hard, but how consistent you work out. You have to stick with the program. Set a realistic goal and STICK with it. __________________ *Whatever you can carry.* "You should not drink... and bake."

06-10-2007, 02:30 AM	#3 (permalink)
Nimetic Junkie Location: Melbourne, Australia	Yeah it sounds fine. The strength workout alternating with aero has become standard over the last few years. There's only two points that I'd add. The first is that many beginners to strength training spend too much time on arms and calves. I'd not throw away the machine right away. But... later, with some instructor assistance - you might want to transition to doing more free-weight work. When you do that, you'll not need to work arms so much, they'll develop anyway (from benchpress, rows, and so on). The second concerns ankles. I've had ankle probs once. Yours seem to be holding up ok. If they do give problems - you can try some balance exercises. The simplest is to balance on one leg a few minutes at a time, with your eyes shut. (I used to set the microwave timer for this). At first it's easy, but after a few minutes the ankles really start working. Try it for 3 minutes, you'll see what I mean. It seems that most ankle rehab recipients do this exercise, or similar on a small balance platform (or inflated disc). If you do balance exercises though, make sure you're in a safe spot first eh. You've been warned.. Don't have hot cooking nearby, or anything sharp.