Just cardio?
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LyssaRonnell
Posts: 182 Member
My overall goal is to become the healthiest version of myself. I'm almost there being 5'2 and 129lbs. For the most part I only do cardio which includes running 4.5 miles on the elliptical, 6 minutes on the stair stepper, and 30 minutes walking fast and gradually going slower as a cool down; I do stretches as well. My question is should I start doing some strenght training? I do it every once in a while, but was wondering the benefits of incorporating it more.
I will also take any beginner advice because I'm clueless about it.
I will also take any beginner advice because I'm clueless about it.
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Replies
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Start now. This will help you retain more muscle while you're working on those final pounds. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you5
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Start now. This will help you retain more muscle while you're working on those final pounds. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
Yup this. Do it.2 -
Strength training helps build and maintain muscle mass which supports your other activities. I have found that strength training has made a significant improvement to my running and how I recover. One or two sessions a week covering compound lifts should be enough2
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karenbeckwith5 wrote: »Strength training helps build and maintain muscle mass which supports your other activities. I have found that strength training has made a significant improvement to my running and how I recover. One or two sessions a week covering compound lifts should be enough
Two, maybe. One, no. That’s why I linked to the thread above...it’s best to go with a tried and true beginner program that runs three days a week. Also at the OP’s size it’s going to be difficult to impossible to build muscle unless she decides to recomp or bulk.2 -
I think I'm going to try it out for 2x a week if I can figure it all out. Today I used the strength training machines, but I'm not sure if that is what I shuld be doing.1
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LyssaRonnell wrote: »I think I'm going to try it out for 2x a week if I can figure it all out. Today I used the strength training machines, but I'm not sure if that is what I shuld be doing.
See the link Malibu posted above, it gives you a list of programs to follow. Doing just random machines is not the most optimal use of your gym time.6 -
LyssaRonnell wrote: »My overall goal is to become the healthiest version of myself. I'm almost there being 5'2 and 129lbs. For the most part I only do cardio which includes running 4.5 miles on the elliptical, 6 minutes on the stair stepper, and 30 minutes walking fast and gradually going slower as a cool down; I do stretches as well. My question is should I start doing some strenght training? I do it every once in a while, but was wondering the benefits of incorporating it more.
I will also take any beginner advice because I'm clueless about it.
General health is about a combination of your diet, cardiovascular work, strength work and flexibility. Within that you need to identify what the balance of those is. The key is that strength and CV work are complementary.
CV work improves your stamina and capacity, with strength aiding body composition.
Two or three days per week of either bodyweight training or an introductory free weight plan will pay dividends. I'd also recommend some form of structured plan for your CV work, rather than just the time based you describe. That really depends on what your objectives are.
When I started to train more seriously I opted for running, but cycling, swimming, rowing are all good options. Cycling or running have the advantage of getting you out of the gym as well. There are lots of plans.0 -
I looked through the links. I know this is going to sound dumb, but I'm still clueless and a little confused on what to do.0
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MeanderingMammal wrote: »
[Good advice to OP snipped by reply-er]
When I started to train more seriously I opted for running, but cycling, swimming, rowing are all good options. Cycling or running have the advantage of getting you out of the gym as well. There are lots of plans.
Just for the record: Rowing also happens on rivers, lakes and even oceans. Usually, exercise on large bodies of water also gets one out of the gym. (Did you guess I'm a rower? Machines are a good workout when my river is frozen, but they're not the best part. Rowing on water is more accessible in more locations than a lot of people realize.)
OP, +1 to adding strength training, and to that "Which lifting program is best for you" thread that's linked above. Getting stronger improves everything: The range of things you can do easily in daily life, injury avoidance, bone quality, healthy aging, and much more.
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OP look at it objectively. Do at least one exercise per body part.
Legs
Back
Chest
Shoulders
Arms
Abs
Really doesn't matter that much about the exercise if you're a beginner, but if you can do compound exercises, then that's a better choice.
You may want to see if you can sign up with a trainer for a few sessions and they can teach you how to do these exercises.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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For beginning strength I'm a big fan of Stronglifts 4 x 5 as it's a very simple program that consist of 5 exercises (all compound lifts) broken up in two workouts that consist of 3 exercises each. There are always 5 reps per set and 5 sets per workout.
You start of with an empty bar and add weight as you go along. The suggested progression of 5lbs per workout may be a little aggressive for some people, only you can be the judge of that.
Check it out at....
https://stronglifts.com/5x5/2 -
Just for the record: Rowing also happens on rivers, lakes and even oceans. Usually, exercise on large bodies of water also gets one out of the gym. (Did you guess I'm a rower? Machines are a good workout when my river is frozen, but they're not the best part. Rowing on water is more accessible in more locations than a lot of people realize.
Fair point
I've got three clubs within an hour's drive of here.
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LyssaRonnell wrote: »I looked through the links. I know this is going to sound dumb, but I'm still clueless and a little confused on what to do.
Based on suggestions here, I started doing the Nerd Fitness beginner body weight program (https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/) a few weeks ago as a complete strength beginner and have really been enjoying it. It's great to do at home becauseyou don't need any equipment except for something kind of heavy that you can lift with one hand (I've been using a tub of cat litter) and maybe something to lean on, the exercises are basic so it's really easy to find videos and websites demonstrating good form, and even as a total beginner, it's pretty easy to make things more or less difficult as needed.1 -
I looked through them and they all cost money. I'm unfortunately a poor college student. I found an app called jefit that has beginner workouts, has anyone heard of that? I found a beginners machine only womens strenght training 3x a week I think I'll try out with cardio 2x a week. Do you guys think that sounds like A good plan?0
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STrength training does not burn alot of cals and no, the afterburn is not that impressive like with cardio. Nothing beats cardio. Bodyweight strength training in a higher tempo is extremely effective in burning cals and forming a feminine body. Lifting weights can be great, if you use it with your goals in mind. If your goal is to BUILD-yeah, go heavy on it. If your goal is a slim yoga/dancer/80s slim women/Candice Sweanpoel you will need to be careful with the bulking. But nevertheless lifting weights is always a good thing, for any goal it can bring benefits. Just plan it good.
I like combining all methods for best results. Only cardio will result in a non spectacular physique, which I don't want to accept while I live on this Earth.10 -
My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.0
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LyssaRonnell wrote: »My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.
I have been lifting for over 3 years, I wouldn't say I'm bulky, but more full, curvy and lean...however, I have also bulked several times so my slightly thicker size is no accident and actually due to eating in a surplus and lifting. In a deficit though it will help retain the muscle you have so you look more toned as you get to goal weight.
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Strength training is extremely important - as we age we lose muscle mass so doing resistance training/lifting weights helps us to hold on to muscle which means we will age in a fitter/healthier/stronger way.
As we get older our bone density decreases, lifting weights helps with that. So its time for you to start strength training. I don't use gyms, rather my home is my gym - I have a few sets of dumbells with varying weights, I follow my own programme now but to begin with I used Fitness Blender strength workouts and Jessica Smith TV (both on youtube).
Lifting weights does not mean you will get 'bulky' - that is a myth, unless you eat at a surplus for the purpose of bigger muscle gains.3 -
ps I'm also 5ft 2 and I maintain at 125-127lbs - I am lean and have some defined muscle because of strength training and fit into UK size 8 clothes - a size I didn't fit into when I was 7lbs lighter and didn't exercise. Muscle takes up less space than fat plus I am strong and very proud of my 'guns'7
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Havanaohlala wrote: »sardelsa, you look great, but your body can be qualified as bulky to some.
Yes I know and I mentioned that..my body is a result of deliberate muscle gain by eating in a surplus over years...ie. I don't look the way I do just from lifting alone.
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