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Beginner exercises??

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11 replies to this topic

#1 jamsmom

  • Jr. Member
  • 174 posts

    Posted 19 July 2009 - 10:20 PM

    Ok, I have just quit smoking and am just starting to be able to exercise and breathe at the same time! But I am out of shape. Does anyone have any advise on beginner workouts? I hate to say easy stuff, because i know it has to be somewhat of a challenge. How about the good old sweating to the oldies? I've gotta do something, not just for my wedding, but I figured if i could stop smoking then i could also get into shape!

    #2 azulskies

    • Sr. Member
    • 1,131 posts

      Posted 19 July 2009 - 11:35 PM

      Hi..congrats on quitting smoking! I think this is a good article:
      Exercise for Beginners

      Hope that helps somewhat & good luck!


      #3 kcangel99

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      • 168 posts

        Posted 20 July 2009 - 12:43 AM

        Congratulations on quitting smoking! That is a huge step!!! I like to start with walking and adding in hills and time, doesn't cost anything and my dog loves it too :o)
        Anyone interested in sharing a photographer at Paradisus Punta Cana.... June 24, 2010


        #4 saltocoach

        • Jr. Member
        • 235 posts

          Posted 20 July 2009 - 08:27 AM

          Congrats on quitting! Everyone loves a quitter The thing to remember is that things will get easier if you stick with it. Are you looking to lean up or increase endurance or both? What I did with a girlfriend that had quit smoking was go for regular walks. We'd do interval walking. Walk at a normal pace for 2 minutes and then increase the speed progressively for the next 4 minutes then dropback down to a normal pace then start all over again. In total it was a 20 minute walk. It's called interval training and it works! Well, it worked for me!! I still interval train when I'm on my treadmill. The good thing is that if done properly it will continue to burn calories and fat for up to an hour after the exercise has ended. The best piece of advice I can give is start slowly. Many jump into exercising with everything they have and they drop out due to pain and injury. I'm not going to lie...you'll be sore but you shouldn't be in PAIN. Good luck with your training!

          #5 SDSteph

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          • 812 posts

            Posted 20 July 2009 - 09:23 AM

            Congrats! So glad your quitting! I quit not too long ago and started doing circiut style work outs. The idea is to spend 20-30 minutes doing three different excercises. So you could do 15 crunches/situps, the 10 push ups (I do girly ones), then 15 squats. After you do all three you start the next round of the same thing again. I started doing it for 20 mintues then worked up to 30 mintues. It is not a huge cardio which is great because it will be perfect it you just quit smoking, but it still keeps your heart rate up to the fatburning area the entire work out. The first few days of this was really hard then it gets better, the results are very visable and I feel great.

            You can change uf the excercises also just make sure your working out three different body areas. So you can swap squats for lunges, or the biclyle for situps.

            Good luck!
            Steph and Kel Mayan Riveria - February 2011http://www.stephnkelwedding.com

            #6 Amarillis

            • Sr. Member
            • 1,913 posts

              Posted 20 July 2009 - 10:38 AM

              I will echo previous posts... get out there and get walking - powerwalking or interval walking as Anita said is an awesome way to build endurance. If you need to add resistance, carry two water bottles with you and keep your arms moving as you walk.

              And, remember.... it took you x number of years to get out of shape... so be persistent and consistent... and you`ll see results!

              Congrats on being a quitter!!!!!

              #7 Vikki

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                Posted 20 July 2009 - 11:46 AM

                Congratulations on quitting-you won't regret it.

                Try to start by walking each day. Depending on your ability you might start by going around the block then working your way up to longer walks.

                If you plan to exercise in your home workout tapes are good but just by doing some basic moves, lunges, squats, crunches and push-ups you can start to work your body up. Start small rather than trying to get in a high intensity 60 minute workout on the first day! You don't have to spend hundreds of dollars to get a good work out.

                Stretch, stretch, stretch. Everyday, even if it's just for 5 minutes.

                Healthy eating choices will help keep your body energized as well. If you aren't getting the right nutrition from your food your body will be constantly hungry trying to pull it from bad foods.

                And last try using a food and exercise log. This will help you see areas you might improve but it will also help encourage you as you gain strength and stamina. Kind of a "I'm not going back there" moment.

                #8 jamsmom

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                • 174 posts

                  Posted 20 July 2009 - 09:36 PM

                  Thanks for all of your support! Got home from work tonight and walked, lifted weights and did sit ups. I feel great...that is until tomorrow hits me. LOL

                  Thanks for the tip of On Demand - I am going to do the one mile walk every other day!

                  #9 azulskies

                  • Sr. Member
                  • 1,131 posts

                    Posted 20 July 2009 - 09:55 PM

                    Originally Posted by jamsmom
                    Thanks for all of your support! Got home from work tonight and walked, lifted weights and did sit ups. I feel great...that is until tomorrow hits me. LOL

                    Thanks for the tip of On Demand - I am going to do the one mile walk every other day!
                    Nice! Congrats!


                    #10 Royal_lady10

                    • Jr. Member
                    • 247 posts

                      Posted 22 July 2009 - 11:43 PM

                      Congrats on quitting the smokes.. thats so awesome many people struggle with that.. my FMIL is stuggling so bad with it. But like many other posters suggested, walking walking walking. Since I started walking june 27 of this year up until now, I have lost a total of 15 lbs. I walked 5x a week, and vary it up from 3-4 miles. The walking has really helpd me with my endurance and overall health so far; I am approaching my first 5K and 10K race and am able to jogg .6 of a mile. I would also liek to say to take it at your own pace and listen to your body.
                      Good luck with whatever exercise you that works for you..Keep us posted!

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