hey everyone, just joined and was hoping you guys could help me set up an exercise routine. i'm 17, about 5'8 and weigh 195. i'm not in the greatest shape and definitely consider myself over-weight. i already have a diet planned out (i'm going to post it in the nutrition section of the forum in case any of you want to check it out) but i need some advice as far as exercise goes.
i researched the best way to do exercise on a treadmill and came across interval training which led to hiit. so i've been doing that for about a week now. i know a treadmill isn't the best option for hiit training but i have to work with what i have. at the moment my routine looks something like this:
5 minute warm-up at 2.0 mph (treadmill speed) and then i do 1 minute at 4.8-5.2 (this being my max) and 2 minutes at 2.5 (rest period). i do 6 sets of those and then finish off with a 5 minute cool-off at 2.0 again. the total hiit routine lasts 28 minutes.
i'm aware that my hiit speeds aren't impressive and in fact they are quite slow as compared to other hiit routines. but the articles that i've read all focus on giving it your all for that max interval and how hiit in particular can be relative. for a fit person that exhaustion may come from a 10mph jog and for an unfit person it may come at 5mph. it seems to be working out ok, i'm pretty tired after finishing and i see myself going at higher speeds as soon as i can. one thing thats been stopping me though is i've noticed that about halfway through the routine the sides of my legs, right near my calf, start to hurt/burn. i always stretch out before starting, could it be because my body isn't used to working out?
i was also wondering if any of you could suggest some good full body exercises? i wanted to start working on some ab and arm exercises, but someone else suggested i do full body exercises instead? i have 5 pound weights from a few years back and they're obviously extremely light and won't do me much good so i'm more than willing to go out and buy new ones once i know what exercises i need to work on.
thanks in advance guys.
i researched the best way to do exercise on a treadmill and came across interval training which led to hiit. so i've been doing that for about a week now. i know a treadmill isn't the best option for hiit training but i have to work with what i have. at the moment my routine looks something like this:
5 minute warm-up at 2.0 mph (treadmill speed) and then i do 1 minute at 4.8-5.2 (this being my max) and 2 minutes at 2.5 (rest period). i do 6 sets of those and then finish off with a 5 minute cool-off at 2.0 again. the total hiit routine lasts 28 minutes.
i'm aware that my hiit speeds aren't impressive and in fact they are quite slow as compared to other hiit routines. but the articles that i've read all focus on giving it your all for that max interval and how hiit in particular can be relative. for a fit person that exhaustion may come from a 10mph jog and for an unfit person it may come at 5mph. it seems to be working out ok, i'm pretty tired after finishing and i see myself going at higher speeds as soon as i can. one thing thats been stopping me though is i've noticed that about halfway through the routine the sides of my legs, right near my calf, start to hurt/burn. i always stretch out before starting, could it be because my body isn't used to working out?
i was also wondering if any of you could suggest some good full body exercises? i wanted to start working on some ab and arm exercises, but someone else suggested i do full body exercises instead? i have 5 pound weights from a few years back and they're obviously extremely light and won't do me much good so i'm more than willing to go out and buy new ones once i know what exercises i need to work on.
thanks in advance guys.
