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Offlinecircastes
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Basic exercise program for someone who has been sedentary for years
    #18921770 - 10/02/13 03:03 PM (10 years, 4 months ago)

I've been doing nothing particularly physical for years and it has really caught up with me. I was also told exercise really helps mental health.

What is a basic routine I can do in my backyard when I don't have any weights and all I have an exercise bike?

Things like starjumps, stretches, situps, pushups... how many, how long, how many other kinds of movements can I do?

I feel physically like shit and it's time to get moving again.


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OfflineWScott
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18922033 - 10/02/13 03:44 PM (10 years, 4 months ago)

Run, stretch, some pushups, some pull-ups, good food and lots of water. Not much to think about, just have to do it.  :hulk2: Good luck. If you're sore for the first few days/weeks, you're doing it right.


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OfflineKGB Is Go
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18922283 - 10/02/13 04:29 PM (10 years, 4 months ago)

Like WScott said - be wary not to over-think it in effort to get the 'perfect' routine (I fall for that sometimes). I believe it's much more important to be doing something, and gauge how you feel afterward to see if it's working and modify it as you go.

But yeah, I reckon situps and pushups are good. You could check out the '100 pushup' challenge-type things if you want some kind of goal there. Jogging (or riding) and stretching too. And 'supermans' are great for lower back IMO, and squats for legs. Something I like to do is go for a ride and then do 20 mins (or more) of Pilates when I get home (now that my muscles would be warmed up). Pilates incorporates core strength and stretching - great for anyone whose sedentary a lot - might be a bit girly but a Mari Winsor video will fit the bill.

Maybe also think about getting a pair of 20kg (or more..) dumbbells to expand your options.

Regarding how long you do it for, or how many... At the end of the day, you want to be pushing yourself in order to actually make progress but not to the point of injury. So maybe find some guidelines for sets/reps online and then see how you go and find your own level and just try to improve on that each week.


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Offlinebrokentv
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18922350 - 10/02/13 04:41 PM (10 years, 4 months ago)

Also don't underestimate the benefits of just walking. If your just trying to acclimate yourself into a more physically active lifestyle go for an hour long walk everyday.


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Offlinecircastes
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Re: Basic exercise program for someone who has been sedentary for years [Re: brokentv] * 2
    #18923355 - 10/02/13 08:53 PM (10 years, 4 months ago)

:thumbup:

I was just hoping there was some amazing move I could pull where I just kind of go out into the backyard and backflip into a 6-pac and there it's all done.


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InvisibleBodhi of Ankou
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18923605 - 10/02/13 09:48 PM (10 years, 4 months ago)

Start running, you wont be able to do shit initially maybe a couple blocks without getting completely winded, but it'll start getting your system running hot again. Pushups are good, so are dips with a chair, burpees and mountain climbers will leave you drenched in sweat. Squats are great for your legs, so are calve press's on the stairs with your own body weight. The important thing is to stick with it and slowly but steadily up the intensity. Keep track of how much you can do and consistently push yourself past that, no matter how bad you wanna give in. Youtube calisthenics, it'll give you all the info you need.


Edited by Bodhi of Ankou (10/02/13 09:59 PM)


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: Bodhi of Ankou]
    #18929153 - 10/04/13 12:40 AM (10 years, 4 months ago)

I think you may need to hear about kung fu, and the plateau. Please take time to read this post periodically, if you want it to work :thumbup:

By kung fu I don't mean martial arts, but a skill or good habit that's slowly developed over a long long time, through careful practice and attention. Basically NOT the American way as depicted on TV :lol:

See here more about it.

Now I've ended up in a very similar situation, so I'm not talking to you from some high horse. I'm at the end of many months of sitting on my arse at the computer. I definitely do not like where this leads. Started with some sports again, and now I know there's no substitute for that long term, diligent approach. They have yet to invent the robots and slaves that will pick you up and do the sports for you, while you're here reading threads or flipping TV channels.

THe plateau is another thing you need to know about. This right here:



See how those lines are flat, you do something for say, 3 weeks every day, and only on the 4th week you may see any improvement? This means patience is the key. YOu don't need to run 50 miles a day, you just need to show up every morning in your back yard, and do your 10 minutes of fun. Then go back in again and think nothing of it. Don't check the mirror, don't look for rewards or praise. Then the next day come again, and only next month or NEXT YEAR you'll notice you're a nice healthy young man with a great lasting habit.

Back in the day it took me 3 months to make a 6pack, with nearly daily sprints at 6AM, thermogenic gel, thermogenic stimulant tea (yerba mate), proteins, eating 5 coconuts a week and so on. Personal approach, don't ask :biggrin:

You know what I noticed from one day to the next? Nothing. Not one damn thing. There's nothing you can do today that will show you any results tomorrow, other than sore muscles. You have to compound tiny easy trainings done over weeks, each morning, to start seeing results. 6 hours of training today will give you nothing but sore muscles. 6 hours divided by a few minutes each morning, for the next weeks, those will form a good habit. That habit will pay big dividends for the rest of your life.

The training montage seen in Holliwood movies is the greatest challenge to this, because it fails to show you the simplicity, uneventfulness and simply repetitive boredom, that might be involved with exercising any skill. The same playlist on the player, the same shoes, same yard, same neighbors. Same movements, no UFOs landing from the sky to congratulate your efforts towards a better life. Nothing of the sort will happen, so you have to make due with your simple habit of choice. Whatever it is, stick with it. Again and again and again until it's fully secure in your deepest core and becomes fully automatic. It becomes who you are. It becomes necessary, or your morning won't feel right without it.

Please see this thread of yours from 5 months ago. And this thread of yours from 7 months ago. There are specific chakras that lack the energy you need, for accomplishing your intentions. See what they are, study them, and resolve to slowly and persistently get them back on track, in balance. This is done by reading the material and then doing the exercises prescribed for them.

Take some time to meditate on the meaning of these threads and these long months, not just once today, but 5-10 minutes tomorrow as well, 5-10 minutes the next day, and the next day, and the next day, and slowly and by repetition, resolve to continue working at yourself, at improving your habits. That long term approach will give you your success, not a one-time thread started now.

As for what to do, simple: take this here video and master this process, over the next 3-6 months:



Don't diversify and waste time in endless searching. Don't start anything else, other than maybe some walking and running, if you need variety. But do the rites. Get the habit. If you feel like training more, do the rites again, 2-3 times a day. Do them obsessively. 3 times, 33 times, 333 times and 3,333 times over the weeks and months to come. Only 3-6 full months from now, when all your wrists and breathing and body has been thoroughly shaped by these rites, when you're secure in your ability to start and keep a new habit all the way, only then start expanding to other forms and practices, that perhaps require more time and effort.

And that's what I had to say. Don't diversify. Don't go left or right or backwards to more idleness. Take this one and do it all the way, each morning. Start today. Start now. One exercise. One system. One focus for attention. Do it until you can put officially trained experts in it to shame. It will feel weird and awkward the first week or month, but pay no mind to that, everything starts like that. 6 months in you'll be golden.

Report here after your first week, first month and first year of study. 10 years from now you will either have started and strengthened these good habits into a fountain of health, or not.

Good vibes and godspeed :heart::heart::heart::nyan:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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Anonymous #1

Re: Basic exercise program for someone who has been sedentary for years [Re: Spacerific]
    #18929163 - 10/04/13 12:45 AM (10 years, 4 months ago)

You need to do something low impact like bicycling, doing slow laps at the swimming pool, walking, or using an elliptical exercise machine.

Don't do any of that biggest loser BS, you'll just end up tearing up your joints and hurting your back.

Low impact is key until the weight is gone.


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: Spacerific]
    #18929185 - 10/04/13 12:52 AM (10 years, 4 months ago)

Adding one more thing, as I think this is important.

There are shorter ways. There are always shorter ways.

I would advise you actively stay away from them. Not because they don't work, but precisely because the good ones do work. I made my 6pack in 3 months and then stopped and got comfy again. The very idea of "do this in 4 weeks" implies that at the end of the 4 weeks you'll be free to get back to your old ways again. This will not last.

What you are looking for is a few lifelong good habits, that will give you lifelong good health and vitality. Stay far away from lose weight/gain muscle fast, unless you literally have something to get done at a specific date (get married, join the army). Otherwise go slower, get your stable habits. When you're 67 those will still be with you, while the 4 weeks abs won't.

Be all that you can be :thumbup::thumbup::thumbup: :thumbup:  :thumbup:  :thumbup:    :thumbup:        :thumbup:            :thumbup:                  :thumbup:                      :thumbup:                                  :thumbup:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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InvisibleLordSenate
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18929360 - 10/04/13 02:13 AM (10 years, 4 months ago)

You can always walk, then speed walk, then run. Of course after you get used to it you should do more. As soon as my back gets better I need to work on my fitness as well.


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: LordSenate]
    #18941203 - 10/06/13 04:46 PM (10 years, 4 months ago)

4 days since your initial post mate, have you showed up in the back yard or not? If not, please show up today. It's good for ya :banana:

Don't even think of it as exercise, just go out there and have yourself a theater play. Make believe like you're a Catholic priest chasing after some fresh 8 year olds :lol:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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InvisibleLordSenate
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Re: Basic exercise program for someone who has been sedentary for years [Re: Spacerific]
    #18941520 - 10/06/13 06:00 PM (10 years, 4 months ago)

lol that is a good way to put it.


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: LordSenate]
    #18943280 - 10/07/13 03:08 AM (10 years, 4 months ago)

OP, go in the back garden, wear a silly colorful t-shirt and put on this song here:



See what happens :biggrin:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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Offlinecircastes
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Re: Basic exercise program for someone who has been sedentary for years [Re: Spacerific]
    #18943300 - 10/07/13 03:25 AM (10 years, 4 months ago)

Thanks for the awesome replies / info!

So I got moving for about 10 minutes today. lol, 10 mins. Yeah, but it was pretty cool and I felt really good afterwards. I'm not fat, just a few extra pounds.

Just some pushups and bicycling like movements of my legs in the air, which began as those situp type moves.

Good to know my body is still happy to get going.

Will step it up tommorow...


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My solitude...
My shield...
My armour...

TESTED
WITH
FULL
FORCE


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes] * 1
    #18943343 - 10/07/13 03:54 AM (10 years, 4 months ago)

Good start. Don't worry about the quantity for now, just focus on getting started. It's far more important to show up there daily, in fact several times a day if you can, to get this into an automatic habit. Frequency matters more than working out a lot.

The fact that you're not physically fat has little to do with the emotional / toxic effects of being sedentary. You can get depressed, you might fail to find satisfaction in your day to day life, your lymph might be carrying around nasty levels of toxins that increase your chance of cancer in some years or just make you feel more "bleh" about everything now, you won't see fat around your hips to warn you about this stuff.

I've had times when I was working, socializing, getting my sunlight, daily location changes, I was fatter than I am now but felt much better. There's more things you take in from out there, not just movement. Keep on rolling :nyan:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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Offlineitchmynipple
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Re: Basic exercise program for someone who has been sedentary for years [Re: WScott]
    #18945278 - 10/07/13 03:06 PM (10 years, 4 months ago)

Quote:

WScott said:
Run, stretch, some pushups, some pull-ups, good food and lots of water. Not much to think about, just have to do it.  :hulk2: Good luck. If you're sore for the first few days/weeks, you're doing it right.




no your not aiming to really be sore..

your aiming to activate your muscles. there are good activation excercises. also Extremely light stretching after a warm bath/shower..

realize there is the point where your TOO sore, and can't move for a few days correctly then your over-doing it. you need to go lighter. plug your headphones in an zone out.. get used to the motions of the excercise


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: itchmynipple]
    #18955117 - 10/09/13 04:15 PM (10 years, 4 months ago)

Been a week OP, have you made your decision for Christ? :lol:

If you've been going out and moving, how does it feel?
If you haven't, have you prepared your sports shoes and sporty clothes for tomorrow?

Get it started OP, after you show up a few times it's all going to get easier :thumbup:

If you can't get yourself to go out, consider replacing your TV couch or computer chair with a treadmill. A few months later you'll be significantly more fit, without even leaving the house :biggrin:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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OfflineWScott
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Re: Basic exercise program for someone who has been sedentary for years [Re: itchmynipple]
    #18956468 - 10/09/13 08:55 PM (10 years, 4 months ago)

Quote:

itchmynipple said:
Quote:

WScott said:
Run, stretch, some pushups, some pull-ups, good food and lots of water. Not much to think about, just have to do it.  :hulk2: Good luck. If you're sore for the first few days/weeks, you're doing it right.




no your not aiming to really be sore..




That isn't the aim but if one has been "sedentary for years" any considerable physical exercise his going to cause soreness. I'm encouraging him not to be dissuaded by it as it is to be expected.


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Offlinecircastes
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Re: Basic exercise program for someone who has been sedentary for years [Re: WScott]
    #18957330 - 10/09/13 11:37 PM (10 years, 4 months ago)

I've been walking around a big lake most mornings. Afterwards, I'm pretty fatigued and need a bit of a sleep. Sign of serious unhealthiness?


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My solitude...
My shield...
My armour...

TESTED
WITH
FULL
FORCE


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OfflineSpacerific
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Re: Basic exercise program for someone who has been sedentary for years [Re: circastes]
    #18957929 - 10/10/13 04:32 AM (10 years, 4 months ago)

Quote:

circastes said:
I've been walking around a big lake most mornings. Afterwards, I'm pretty fatigued and need a bit of a sleep. Sign of serious unhealthiness?



Far from it my good man, it's actually a very good sign. As you start moving the toxins in your body and your kidneys have to process them, this does take extra energy. Pay it no mind. It's not a sign you should stop doing it, it's a sign you're making progress. Over time this will definitely go away, and will also leave you with a cleaner, healthier body.

Show up and walk the lake, get your sunlight, vitamin D, fresh air, visual stimulation in nature, all of this is good stuff. Depending on how flat the road is there, at some point you may want to consider buying a pair of roller skates or a bike, to make things more lively.

I remember in one city I used to live, 5 minutes from my place was this little park with a little lake, ducks, willow trees and Egyptian Blue Lotus flowers, on the water. Oh it was so nice and chill, I would go out mornings or evenings for a walk, slight jog or to rollerskate a few laps around it, and every time it put my mind at ease, I forgot all about my troubles.

It's normal to feel a bit weird when working out after a break. People feel slight burning sensations, this nasty taste in one's mouth, causing you to have to spit, it's all healthy detox and it goes away in a few days.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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