Get out and lift some weights just skip the steroids!
Starting Out From Scratch
Maybe some of us are just starting to work out again after a long time of doing nothing, and thats OK! The body is an amazing machine and can come back from not working out to being in great shape. It just takes some work. So if you are like me and have not worked out in a looong time ( I just had a baby and never got the whole working out thing while I was pregnant down ) just start slow. I am a certified personal trainer (yes even personal trainers can get out of shape) through ACSM and I really like their recommendations for beginners. BUT before you do anything answer these questions to see if you are ready to start on your own.
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs ( for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered yes to one or more of the questions then talk with your doctor before you start becoming physically active.
If you answered no to all of the questions then you can be safe to start working out.
ACSM Guidelines for Training Progressions for the Sedentary Participant
Program stage week Exercise Frequency Exercise Intensity Exercise Duration
(days a week) (% HRR*)
Initial Stage 1 3 40-50 15-20 min
2 3- 4 40-50 20-25 min
3 3- 4 50-60 20-25 min
4 3- 4 50-60 25-30 min
Improvement 5-7 3-4 60-70 25-30 min
Stage 8-10 3-4 60-70 30-35 min
11-13 3-4 60-70 30-35 min
14-16 3-5 65-75 30-35 min
17-20 3-5 70-85 35-40 min
21-24 3-5 70-85 35-40 min
Maintenance
Stage ^ 24+ 3-6 70-85 20-60 min
* HRR =Heart rate reserve, which is obtained by first getting your max heart rate which is 220-your age so for me 220-25= 195. Then subtract your resting heart rate from your max heart rate to obtain HRR. For example, if the resting HR is 60 and the max is 195 then: 195 minus 60 = 135.
Heart rate is used to measure intensity of a work out so each time you work out you should be taking your heart rate and have a target heart rate in which you want your heart rate to be close to. So for week one your heart rate should be 40 to 50 percent of your HRR. To find this follow this equation.
Target HR range = ([HR max-HR rest] x percent intensity) + HR rest
Target HR range of 40% intensity = ([195-60] x .40) + 60 = 114 beats per min
Target HR range of 50% intensity = ([195-60)] x .50) + 60 = 127 beats per min
So the heart rate range for week one for this person is 114 and 127 beats per minute.
^Depending on long-term goals of program, the intensity, frequency, and duration may vary.
So this guideline might come as a shock to some and relief to others because it has you starting out really slow and easy. A lot of people get really excited to work out again and end up doing too much and either hurt themselves or get super sore and then get discouraged and stop. So start out slow and do something you enjoy doing!
~Julie
www.trainwithjulie.com
