Total newbie at exercise. Rest day help!

JanesGame

Okay do I'm completely new to exercise. I have weak muscles and a spinal chord injury so I've never found it easy.

I'm totally okay about adapting the exercises I see to suit me and know what my limit is and isn't. The only thing I don't know is the cardio vs strength balence. And rest days.

One place I'll read you cant build muscle without rest so only do every other day. In other places I'll see routines saying one day strength the next cardio.
HELP

From personal experience, what is correct AND realistic. All of what I'll do will be at home as I can't afford a gym but what's the tried and tested method for a good balence of loosing fat, getting fit and getting strong.

If you guys have any basic beginners advice or plans I'd REALLY appreciate it

TavistockToad

you can do cardio in between lifting days. if you are going from being completely sedentary then you need to build up slowly, maybe start with lifting day, rest day, cardio day, rest day etc etc so yo uget 4 workouts in 8 days.

as for what do do, chose a programme:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

and c25k is good for cardio, if you can comfortably walk at a fast pace for 40 minutes?

JanesGame

Thank you. I think fast pace walking for 40 mins would be my limit, but a good place to start and push myself. Again if not I know how to adjust so its effective but not over doing it for myself and I have a good goal to go for now! Thanks again

not_a_runner

JanesGame wrote: »

One place I'll read you cant build muscle without rest so only do every other day. In other places I'll see routines saying one day strength the next cardio.


If you guys have any basic beginners advice or plans I'd REALLY appreciate it

Yes, you need to give your muscles a rest between workouts. But it's not necessary to rest every other day if you are working different muscles. (Example - Upper body one day, lower body the next day.)
When/how much cardio is personal preference and not necessarily related to lifting schedule.

Check out out the link above for program suggestions. They will each give you the number of days to train and rest per week.
You didn't mention equipment you would have available at home. If you are limited maybe check out a dumbbell (if you have them) or body weight program.

lorrpb

It's great that you're focusing on exercise despite the challenges. Many of us have had to feel our way along to adapt to our individual challenges. Start with walking. Do as much as feels comfortable and build up as you are able. Only you you know what that is, and you will figure it out as you go. If you can do only 5 min now, walk for 5 min. It will be more effective than not doing it. You can do every day or every other day, again based on what you feel you can do. Next week do 7 min, the next week 9 and so on. When I started 1/4 MI was a challenge but over time I built up several to several miles and even some running.

I would also encourage you to do strength training 2-3x week within the limits of your condition. Again whatever you do will be more effective than not doing it. Go,, own a organized program, even if using light weights or body weight. Always give yourself at least 1 day of rest between strength sessions. You can walk on the same day if you are up to it. You don't really need a rest day from walking unless your body is telling you to rest.

When I started 4 years ago, I strength trained 2x and walked 1/4 MI 3-4x. Now I strength train 3x, swim 2-3x, and walk several miles daily, all at higher weights , longer times, and faster rates. It's all about pacing and progressing.

I hope that helps.