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What is the best way to exercise when youre un fit?

Its been a while since I last did any proper exercise, now that Ive finished college I have all this spare time on my hands and would like to start looking after myself. I try to eat healthily most of the time, but like everyone else, am partial to the odd cake or two! I am 24, 5ft, 6 and my weight is a suprising 8.5 stone. I dont need to lose weight, but I need to do something about my fitness and suppose could do with a bit of toning up. For some one who gets puffed out when climbing the stairs and warn out just buy carrying heavy(ish) grocery bags I think its fair to say my fitness levels are incredibly low, not to mention embarrassing! Any fitness fanatics out there who can give me some advice on what exercises are appropriate for me? Do I start off with light exercise and then progress to more intensive training? How often do I need to do exercise? Is it every day? every other day? What foods do I need to eat when doing this? Proteins? Carbs? Many thanx.

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15 Responses to “What is the best way to exercise when youre un fit?”

  1. bugaboo said:

    If you’re unfit, begin gradually. I would suggest ride a bicycle.

  2. TheLastScion said:

    Start by walking every day. Reduce your intake of starchy foods and carbs like white bread and soda. Strength training, starting out with 5lbs dumbbells is a good start. Cardiovascular exercise, while tiring, is the ultimate tool to get back into shape! Eat around 1500 to 1800 calories a day, with 35% of those calories coming from protein!

  3. AD said:

    Im not an expert, but definitely start out light and go as long as you can. make sure it gets your heart rate up and you can stay like that for awhile, If you feel pain or severe discomfort slow dow and/or rest. Aerobic exercise might be better for you. Its good for weight-loss and building stamina.

  4. Ben.P. said:

    Half hour jog three times a week.
    Drink as much water as you can stand.
    The odd visit to the gym is not unadvised.
    Yoga is really good for loosening up and toning all over your body. Very unwinding as well.

  5. lotsofadventures04 said:

    Walk with a friend, and make it a habit!

  6. Alastair S911 said:

    Walking is the best way to start after a stagnant life. Then pick it up with a moderate to a fast walk. Make sure you hydrate well.

  7. Selena B said:

    Before starting any exercise program get yourself evaluated by a doctor.Start off by walking and then progress to jogging.To tone up you can’t beat a pair of light dumbells.With regard to food stick to a high protein low fat low starch diet. Starches are best after training.

  8. irene said:

    it’s very relaxing to take a walk as a form of exercise,,gradually increase the speed to brisk walking..
    If you have the time, do it everyday, otherwise on alternate days will do.
    whatever you eat, eat it moderately.

  9. esk474 said:

    I can’t believe nobody has sugested swimming. It is the best exercise going. It one of the few exercises that actually uses all the muscles in the body. It’s also recomended for people with walking problems, back pronlems etc as water makes everything easier. Vey refreshing too.

    As for food, nothing fancey just make sure you’re eating enough fruit and veg and drinking between 1-2 liters of water each day. Cutting out tea and coffee is a very good thing to do, also alcahol and tabacco, also it’s fine to eat the nice stuff like sweets and have a glass of wine or whatever, just not all the time! Good luck.

  10. [email protected] said:

    Walking, swimming and cycling are all good starting points. If you decide to walk remember to keep your stomach muscles pulled in, back straight and step out fairly briskly to start then build up the pace as you get used to it. You do sound a little under weight for your height and it is a little worrying that you get out of breath/worn out so easily, perhaps a check-up at the doctor before you do anything else.
    All the best

  11. npo said:

    After being evaluated by a doctor I would advise you to find an activity that you enjoy. Most poeple say they dont have time to exercise, thats untrue, they lack motivation. If you are doing something you like you are more likely to keep doing it for the long haul. Also, do not look at exercise as a transient state, you should do this for the rest of your life. Set goals, reasonable goals and aim for them. Instead of saying you want to lose 2lbs per week I would suggest increasing your walk from 1 mile to 2 miles after a given period of time.
    If you have a partner encourage them to exercise with you. This will more than likely be the biggest motivation. In fact you can compete or work together with your individual goals.
    Do not get caught up in the calorie counting unless you intend to never, ever, eat cake again. Yes, you should monitor you caloric intake and you do need less calories from cake and more from Broccoli, this is true, but treat yourself (moderately) from time to time. In fact make it a reward for attaining a goal.
    I would also recommend resistance training at least 3 times per week. In fact building muscle is a good way to burn calories, thus lose weight (fat). Something else, I usually recommend, is to train in a fashion similar to the athlete you would like to look like. Thus if you want a body like an olympic sprinter, look into the exercises they do, etc.

  12. GUNTZ said:

    just go for jogg.3 times a week.that will just do just fine.start it with shorter distant.then each time add more distance …
    for this kind of activity you must eat more carbohydrates for energy,and also proteins.if you want to take a break just don’t more then 3 day.because your fitness level will drop dramatically
    to zero.

  13. Shrad said:

    To start with… start Brisk walking… 30-45 minutes
    once ur stamina increases u can start skipping or jogging. And if u develop liking for workouts u can consider joining gym (join gym only if u think u can do it all ur life. Don’t let ur body get used to something tht u can’t follow throughout ur life. It might affect u later)
    Regarding nutrition, eat lots of salads and fruits. They cover up for all the missing stuff. Check out different websites for info on balanced diet.U’ll get a good custom-diet anywhere on the net…

    Good luck !!

  14. Faye xXx said:

    The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

    For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you’re also far more likely to injure yourself and set your fitness levels back further.

    The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients and vitamins that your body needs.

    So if you need to lose weight…

    To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

    -reduce the amount of calories you eat….and

    -increase your levels of activity.

    This is why experts talk about weight loss in terms of diet and exercise.

    There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

    Find something you enjoy that’s easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

    -Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.

    -Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

    -Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

    Below are ways to reduce calorie intake without having to alter your diet significantly.

    -Replace fizzy drinks and fruit cordials with water.

    -Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.

    -Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).

    -Stop taking sugar in tea and coffee.

    -Have smaller portions of the food you enjoy.

    -Avoid having a second helping at dinner.

    -Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.

    -Cut down on beer and alcohol.

    make sure you excersise gradually…don’t rush into it…for exampel do 10 mins on the treadmill for a week then the next week do 15 etc…
    the most important thing….be patient and stick to it!! good luck xx

  15. xx mwah xx ;0) said:

    first of all diets do not work ive tried them all lol the best thing to do is just change your diet to a healthy 1 and go swimming 4-5 times a week for about an hour each time and the weight will just come off you ive been doing this since may and have lost 2 stone and i eat loads its just eating the right foods goodluck !




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