I need help with my workout, pleaseee!

I

iamreadyforthis

0
Hi!

I am a 22 year old, 5'4", 190-195 lb female. I finally became fed up with the way I was living, and eating so I decided to change my life!

I have only exercised about 4 times (total) in my whole life. I am almost embarrassed to admit that, but it's true.

I am very out of shape, and get out of breath very easily.

I know the whole point of cardio exercise is to get your heart rate up. How can I achieve this without getting completely tired before my hour of workout is up? Will it even be helpful if I do a steady jog, or does it have to be a run? What about a brisk walk?

I honestly have no idea, and I don't want to be working out 5 days a week, for an hour, and not make any progress because I am doing it wrong.

I would so much appreciate your help! Thank you!
 
Well, the first step is just to start getting used to exercise. At first, you may not be able to raise your heart rate much before getting tired or feeling out of breath. As you continue to follow your exercise plan, it will get easier and you'll be able to raise your heart rate more without feeling out of breath.

No, you don't have to run, especially if you're a beginner. A brisk walk or a steady jog are great activities and are preferable for beginners in terms of avoiding injuries. Just remember that the lower the intensity, the fewer calories you'll burn per minute of exercise.

Have you ever heard of a "couch to 5K" program? Here is an example: Cool Running | The Couch-to-5K ® Running Plan. This is a good way to ease into running by alternating walking and running (or jogging) intervals. Each week the run intervals get a bit longer.
 
Dear I need help with my workout, pleaseee!

Congrats to you for wanting to change your life and the way you live in it! Admitting that you have a problem is the biggest step you will take to working out. I was in your shoes a few years ago and I feel your pain. I was 220 standing 5'2", and now I'm currently at 160. It will take time, so please don't get discouraged the hard work that you will put into your new lifestyle will be worth the rewards in the end.

Here is a suggestion for you:
The FITT Principle is an intensity workout to help you achieve your goals. FITT stands for Frequency(working out 3-5 days every week) This is key to improve your aerobic activity and to keep you from sedentary lifestyle. Intensity(how hard you workout) Intensity is the most crucial factor to increase your heart rate, improve overall body strength and reduce the risk of many health related issues. Time(length of your workout) The American College of Sports Medicine (ACSM) recommends that a person should exercise for atleast 30 min per day at 60% of your maximum heart rate. To figure out what your heart rate is to take 220-your age then multiply that by 60%. This is the number you want to be continuing during your workout for no less than 20minutes per day. Type(the type of workout you choose to do according to what your goals are) For example working out on a treadmill is benefitial if you are starting out slow then increase your workout during each session. If you start out on a treadmill, start at a low rate and incline then increase over time then start doing some short interval exercises on the treadmill. Walk for 5 minutes at pace that is comfortable for you then slowly increase the speed and the incline for a more effective cardiovascular workout. While your doing this it is also recommended that you decrease your calories inorder to maximize the benefits of your workout. I personally recommend a 1400 calorie per day. You can go to mypyramid.gov to customize a menu plan that works for you. They have workout logs and a calorie log as well to help you keep track of your progress. I would recommend more at this time, but you need to avoid injury by overdoing yourself. Safety first then achieving your personal goals.

I hope this helps to get you on board with the goals you have chosen for yourself. I will check back next week to see how things are going with you. Feel free to ask me anything, I will do my best to help you out. I was in your shoes a few years ago and am glad to help! Enjoy

Sincerely,

Cseahawks (Christina)
 
See, it does all need your wish. Please don’t jog at the moment. Since you have just started and you would easily breathe it out.

You can start with biking. This form of cardio is the best choice for the beginners like you. More importantly keep it continue. If you stop in the middle stage then it would work well.

All I want to suggest you that keep up your current workout routine at least 30 minute per day. It does not matter if you perform 3 times by 10 minute.
 
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