Exercise a Typical Week...

gudiiya
gudiiya Posts: 116 Member
edited October 2024 in Fitness and Exercise
I need to get started on exercising again...but usually I did all cardio and very little weights. For a while I was doing the exact opposite. I have developed knee pain over the past few months along with lower back pain so I ask - What kind of exercise routine do you recommend for a week? I saw some people running which I probably can’t do just because of my weight, but I love the elliptical. I just want to change it up so that I don’t get bored … TIA

Pinks

PS - I am also known for diving into this head first so I have to keep in mind to gradually get into exercising again so I don't hurt myself...

Replies

  • Kimberlycc
    Kimberlycc Posts: 68
    Good for you! Maybe look into exercise videos that offer cardio and weight training. I'm addicted to Jillian Michaels. You can alter the exercises somewhat for beginner to advanced. I use Exercise TV because it's free!
  • martinh78
    martinh78 Posts: 601
    I do 2 days of weights and cardio, one day just cardio, and alternate like that.

    Weights are split into three sessions Biceps and Back on one day, Shoulders, Triceps and Chest the next, and Legs and Abs the next. I usually do 20-30mins weights then 30 mins cardio for two days, then just cardio, then 2 days weights, then cardio.

    I like the 1-2-cardio-3-1-cardio-2-3-cardio mix rather than a mon-wed-fri schedule. If I miss a day or four because of work I usually slot back in to where I left off.

    On my none- weights days I up the cardio to an hour.

    Try something similar, but obviously increase the cardio gradually (10 mins to start for example) and perhaps use your none-weights day as a proper rest day?
  • Shirley61
    Shirley61 Posts: 7,758 Member
    If you are starting out, walking is the best way to get going and off the couch.
    Then incorporate other exercises as you feel better.
    I also have low back issues but I am much older.
    I do Yoga, Pilates, Strength training, weights etc. I like to change it up so I don't get bored.
    Also I purchased the Wii Fit Plus and there are several exercises you can do and its fun.
    Good Luck :smile:
  • hbrittingham
    hbrittingham Posts: 2,518 Member
    When I first started back at the gym, I rode the bicycles. Once that started getting easier, I moved to the elliptical and went back and forth between the elliptical and the treadmill. Then I started doing the C25K. I wasn't stretching properly, so my hip locked up. So I went back to walking on the treadmill and alternating with the elliptical. Then I started the orbital/arc trainer, which I LOVE. I generally alternate between the orbital/arc and the elliptical, but I am getting ready to start the C25K again this afternoon. Then I switch it all up. When I finish my cardio, I either work my upper or lower body, depending on what I feel like needs work.

    Biggest thing to keep in mind is to no push yourself until you are in better shape. I think I was doing 17 minutes at 4 MPH and minimal tension on the elliptical and then a 3 minute cool down. Now I do 30 minute at 5+ MPH with an 8-10 tension and a 5 minute cool down. I could never have started off doing that intensity. The elliptical and bicycle are easier on your knees.
  • engineman312
    engineman312 Posts: 3,450 Member
    cycling. cycling helped me drop a lot of weight, so i was able to start running and lifting.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    4x per week strength training, no cardio
  • sing4me4you
    sing4me4you Posts: 88 Member
    I usually do the elliptical 5 days a week 25 - 30 minutes each time and then do weights 3 times following the cardio. I also have knee problems but find the weights help that a lot. Good luck.
  • AmberRSkelton
    AmberRSkelton Posts: 19 Member
    Walking is always a good place to start. Yoga is fantastic too, especially for knee & back pain. Every (and I mean EVERY) specialist or physical therapist I have seen has reccommended yoga both for general health and to prevent and treat injuries. Just stay away from Bikram, Ashtanga, or any power yoga.

    Also don't forget strenght training. I used to have low back and knee pain frequently! Both ended up being due to muscle weakness. Now that I regularly strength train, I haven't had knee pain in a year and only occasionally have back problems.
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