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Just started working out - need some advice/suggestions? |
Hi. i recently started working out at a local gym- I am pretty much clueless about exercising. I am about 5'4", 115 lbs. I'm not looking to lose any weight - just basically tone up all over - a little extra emphasis on my belly area (had 2 kids). So far I just have been riding a bike for about 1/2 hour and walking on the treadmill for 2 miles. Any suggestions? Should I check out any of the machines there? Walk on the treadmill longer? Any help would be great. Thank you. I highly suggest getting afew personal training sessions from one of the trainers at your gym. I know they can be pricey, but it's important (!) to know how to use the weight machines with proper form. If you don't do them correctly, you can really hurt yourself. Anyway. The cardio that you're doing is a great start. But, cardio is really for warming up and weight loss. To tone up you really need to look at strength training. Plus, since ostioperosis is an issue for so many women (especially those who have had children) in their later years, weight training has been studied and thought to be a great preventer of brittle bone disease. Free weights are great, but I suggest the machines instead because free weights can cause problems with your joints. Anyway, please consider getting personal training sessions before starting any strength training. "Knowlege is power!" ;-) Good luck! Three to four times a week is ideal. The bike helps out a lot but make sure to stick to the treadmill-even if it's just to warm up. Also, the elliptical (also called the stair-climber) is a great way to tone up your glutes, hamstrings, quads, and calves. Try doing about 15 to 20 minutes to start off with-the higher the resistance, the better but don't overdo it. For your upper body, use five pound dumbbells and multiple reps. Here's a great link: http://www.bodybuilding.com/fun/exercise... Just click on the bodypart that you want to work the most and it'll show you the best exercises for it. Best Wishes! |
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