Adding strength training into my exercise routine

jeezekaitlynn
jeezekaitlynn Posts: 18
in Fitness and Exercise
I have been doing cardio for about 30 min to 1 hour for a few weeks now just to get into the grove of actually getting my *kitten* moving. (lol) But now I suppose I should add strength training into the mix. I have a boflex sitting in a spare room that I can use, and I have a stationary bike at home as well. I just don't know where to start and I don't want to over do it. Any advice? How long should I workout for and how frequently should I do so?

Replies

  • Lyndsgirl
    Lyndsgirl Posts: 26 Member
    I would say to definitely start strength training. Back in November, I started this journey, and I started like you: all cardio. Then I moved onto picking up a few weights, learning how to do some new things. I noticed that it was awesome to see myself progress quickly to higher weights, and my BMI went down significantly! It's actually a lot of fun too, and you can start with any weights. I recommend getting into it :)
  • AzhureSnow
    AzhureSnow Posts: 289 Member
    Strength training will make a HUGE difference in your weight loss journey! I recommend, highly, the "new rules of lifting for women". It's an awesome book that gives you some basic moves, and organized workouts, to get the most bang for your buck in weight lifting. As women, we often make the mistake of using "Barbie Weights" because we think we can't lift big like the boys... but that's so wrong, and really wastes time at the gym! Learn how to do dead lifts, squats, lunges. I love and hate doing "clean and press"; it hurts a LOT when you first start doing them (so much so that I did them with just the bar, no added weights, for several sessions), but it literally works all the major muscle groups at once. When I'm in a "hurry", I do about 40 minutes of those - 10 sets of 10, with a 90 second rest between sets. They're AMAZING. Just make sure to only do them 1-2 times a week because they really work the whole body.
  • newmsexton
    newmsexton Posts: 1 Member
    I'm in the same position as you. I've just started ramping up from 30 mins of cardio to about 50 mins per day and have just started to incorporate some strength training.

    Because it's been a while since I last used weights, I've been doing a lot of floor exercises with my stability ball. My personal trainer at the gym had me doing all of the exercises mentioned in this article: http://mom.me/mind-body/997-gym-floor-exercises/ with my weights a couple years ago, so until I can afford to get back to the gym I'm seeing some awesome changes just by incorporating these floor exercises into my routine.

    You can get a good stability ball rather inexpensively and the best part is, you can do these exercises in your own home.
    Hope this helps, and good luck!
  • Katie1951
    Katie1951 Posts: 312 Member
    Same here with the strength training. I've been on a plateau for over 6 weeks and decided it was time to try something different (or more). I have a Fitbit that logs my steps each day (goal of 10,000 a day). Using the book "new rules of lifting for women" also.
  • manderson27
    manderson27 Posts: 3,510 Member
    Lift heavy, eat well, see results.

    I use the machines at the gym due to back problems.

    I have seen some amazing changes in my overall body shape. 6 inches off my waist and I am fitter and stronger and I am starting to see the muscle that was hiding under the fat :drinker:

    ETA Make sure you do your lifting before your cardio or on a different day you will be able to lift more if you do it this way around.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • AzhureSnow
    AzhureSnow Posts: 289 Member
    ETA Make sure you do your lifting before your cardio or on a different day you will be able to lift more if you do it this way around.

    THIS! If i try to get them in back-to-back, I die! I've tried doing cardio after weights, but if it was leg day there is just NO HOPE of me being able to run at ALL. I tend to make strength day a standalone project, and take a long walk with my dogs that night.
  • jeezekaitlynn
    jeezekaitlynn Posts: 18
    Thank you everyone!

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