Cardio Lover Going to Attempt Strength Training

EricaH7

So, I love running. I run everyday. I know they say you are supposed to take rest days, but I just run slowly on my rest days and alternate other days between long and short runs so it still feels like I am getting a break but I am doing something to stay active. I was on a run yesterday and decided I should probably start adding some strength into my routine. This scares me I usually am a treadmill lover and stay as far away from the other machines as I can. I decided to go to the gym tonight and not run, just focus on strength training moves. I was planning on maybe starting to do this two days a week to break up my cardio. Where should I start? I go to a very small gym, there is not many machines or options. What are good exercises to start working other muscles of my body? Should I use free weights or stick to the machines? I am completely new at this. How many reps and sets should I do? Thanks in advance!

Cherimoose

Follow any good, full-body program, preferably using mostly freeweights. It will explain the reps, sets, and everything else you need to know. NROL4W is popular here. There's also a simple one in my profile. Work your legs too, not just upper body. You probably should stop running on your "rest" days and replace it with lifting, unless it's a short, easy run.

EricaH7

It is just a short easy run on rest days. Thank you, I will look up both of those plans!

peaceout_aly

Hi! I started off being a cardio bunny as well, I was so intimidated of the machines (and absolutely terrified of the free weights). If you feel more comfortable, start with machines, but overall the free weights are the best. You get the most bang for your buck when using them because more muscles are activated. If you can afford it, try getting a trainer for 2-3 sessions so you can get to know the basic moves. Personally, I did not have money for this (and still don't) so I just follow a lot of the fitness gurus on Instagram. Start with low weight-high rep to test your strength and endurance, and slowly move up to build strength with higher weights. At first, it's smart to go only 2-3 days per week (and it's okay to run on rest days as long as your body isn't absolutely exhausted - listen to your body) and build up to 5 x week. There are tons of programs on BodyBuilder.com that you can choose from if all else fails. I usually get 6 lift days in + 15-20 minutes of cardio each session (created my own program, which has made me obtain tons of results) and love it. By the time my rest day rolls around I'm definitely in need of a breather. Note, you may have to start upping your food intake because lifting will burn more calories in the long run since you are tearing muscle fibers and your body is rebuilding them.

peaceout_aly

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EricaH7

Thank you! That is exactly how I feel of the machines and weights right now! Intimidated.

cyndit1

I'm a distance runner and have done exactly what you've done (no rest days) and I my experience has been that you are setting yourself up for an injury. Muscles need to recover. Its fine to do cardio but not running. Maybe spin or row or swim but I would caution against running every day. May be ok now but eventually it may cause repetitive motion issues. With that said, adding weights to my routine made a huge difference in my running. I hired a trainer/coach but there are great plans you can follow online. I still hate rest days but do force myself to take one a week. Good luck!

LunaMischief

jefit.com is a great website and app (on both apple and droid) where there's pre-made workout plans (and can make your own), and also has GIFs that show you exactly how to do each exercise. It also has a lot of tracking options to track your workouts and improvement. I'm a beginner at strength training and found it very useful.

cathipa

Check out Jamie Eason Livefit Trainer on bodybuilding.com. This is a great free program for beginning lifting.

rebel_26

Stick with cable machines as they are easier to use. Log your routine . Resistance training is a major plus since you have been at the "cardio" game for a while. If body changes are what you desire you should be able to see a change in 4-6 weeks. As far as routines Id recommend you keep your phone near by and consider using you tube for some guidance. They can show you proper form and recommendations. Once you get the cable machines mastered venture into the free weights. Dont be intimidated. Just remember everyone started somewhere. Good luck!

Cherimoose

cathipa wrote: »

Check out Jamie Eason Livefit Trainer on bodybuilding.com. This is a great free program for beginning lifting.

Not good for beginners in my opinion. I explained why here:
http://community.myfitnesspal.com/en/discussion/comment/36328587/#Comment_36328587

singingflutelady

Cherimoose wrote: »

cathipa wrote: »

Check out Jamie Eason Livefit Trainer on bodybuilding.com. This is a great free program for beginning lifting.

Not good for beginners in my opinion. I explained why here:
http://community.myfitnesspal.com/en/discussion/comment/36328587/#Comment_36328587

I don't think it is a great beginnwr program either. I wasted so much time doing it. I got way better strength results in oneonth of strong lifts than I did doing that entire program. It's best to start with full body before doing a split.