I'm completely new to exercising.

A

AkituhsN

0
I'm not a big guy, 5'8", 132 pounds, and the only exercise machine I own in my house is a Cycling one, with no calorie-burning-measurer. I'm 15. I really am not in shape at all, I can't run far without running out of breath. I don't smoke, drink, any of that stuff. I'd just like to do some more stuff to get more in shape.

To get to the point, what would be a good exercise plan for me? I don't really want to be a muscle-guy, just a guy who's relatively in shape. I've never really been able to gain weight well, but I was going to try some weight gain powder and such, and I don't know if it's a good idea if I'm just wanting to do cardio and be fit.

Help, please?
 
Cardio!

You should be doing cardio at least 3 times a week. However, if you want more cardio you can do more, just don't be doing too much running on hard surfaces. You should really only run every other day since you're just starting. Lucky for us there are lots of good cardio alternatives to running!

Warmup and Cooldowns
Walk or jog at an easy pace for 1/4 mile or 5 min ... whatever's faster
Stretch every muscle in your legs at least twice each, stretch every muscle in your arms at least once.
Walk or jog at an easy pace for another 1/4 mile or 5 min.
* I'm really bad at warming up and cooling down properly, and my body always hates me for it the next day.

Timed Intervals
Equipment: stopwatch
Total Time: 30 min (for most phases)
PHASE 1: slow 5 min:fast 1min x 6 = 30 min
PHASE 2: slow 4 min:fast 2min x 6 = 30 min
PHASE 3: slow 3 min:fast 3min x 6 = 30 min
PHASE 4: slow 2 min:fast 4min x 6 = 30 min
PHASE 5: slow 1 min:fast 5min x 6 = 30 min
PHASE 6: slow 5 min:fast 10min x 6 = 30 min
PHASE 7: fast 15 min = 15 min
PHASE 8: fast 20 min = 20 min
PHASE 9: fast 25 min = 25 min
PHASE 10: fast 30 min = 30 min
*once you complete PHASE 10 ... go back to the beginning, using your "fast" pace as your new "slow" pace
* you can also do this on any exercise machine. Set the resistance for your "slow" intervals to where it just barely begins to be difficult and for your "fast" intervals bump up the resistance to where it's almost too difficult.
* you might get stuck at one phase for a while ... don't let it bother you.

Distance Pyramid
Equipment: a standard 1/4 mile track (if your gym doesn't have one or you don't have a gym a local school may be open outside of school hours)
Total distance: 1.25 miles
slow 1/16 mi ... fast 1/16 mi
slow 1/16 mi ... fast 2/16 mi
slow 1/16 mi ... fast 3/16 mi
slow 1/16 mi ... fast 4/16 mi (one full lap ... top of your pyramid!!)
slow 1/16 mi ... fast 3/16 mi
slow 1/16 mi ... fast 2/16 mi
slow 1/16 mi ... fast 1/16 mi

***Keep in mind that "slow" and "fast" are relative terms here ... I'm recovering from a hip injury so my "slow" intervals are walking and my "fast" intervals are a slow jog. ***

Timed Walking
Equipment: a standard 1/4 mile track and a stopwatch
Total Time/Distance: 30 mins (in theory)/2.5 miles
Time yourself walking around a track (10 laps =2.5 miles). Aim for 3 minute or faster laps.
*stretch your calves extra well before this.


Other things to think about:
*check your diet for unhealthy things sneaking in: try to cut back on sodas and make a healthier selection when out for pizza (try one with a wheat crust and veggies on top!) and burgers(see if they will give you a whole wheat bun or just get rid of the bun entirely). Try to use less creamy dressing or opt for a low-fat version or a viniagrette. Also, a small portion at dessert can be just as satisfying as a large one. I know being 15 you might not have a choice on what to eat, but hey maybe you can get your whole family in on the health gig.
*eat more often: when I was in school I would try to have a peice of fruit or a handful of almonds or wheat crackers between classes (especially try to get a snack right after you work out ... you need to replace the energy you just burned off)
*Try to eat more of healthier things: Fresh fruit and veggies (baby carrots, celery and sweet peas make a good crunchy snack especially with a little peanut butter or ranch dressing for a dip)
*drink water: about 8 oz. for every hour you're awake should be enough (right after you work out, you may need more)
*stronger legs makes for better running: try 3 sets of 10-15 squats (don't let your knee go farther out than directly above your ankle); 3 sets of 10-15 lunges; 3 sets of 10-15 calf raisers; 3 times drawing the alphabet in the air with your foot; and 3 sets of 10-15 pointing and flexing your toes (concentrate on your shin muscle). As always don't forget to stretch before AND after you do this! The last two exercises i mentioned also help prevent you from getting shin splints.
*props to you for not smoking or drinking!
*I wouldn't worry about protein powders and all that. They get expensive and they're not really practical unless you want to be a body builder. Don't worry about how many calories you're burning either ... just try for a healthy diet and work out a little and you should be ok.

hope this helps!
any questions, feel free to ask!

~ Mrs. Hlove
 
whitechocchip said:
You should be doing cardio at least 3 times a week. However, if you want more cardio you can do more, just don't be doing too much running on hard surfaces. You should really only run every other day since you're just starting. Lucky for us there are lots of good cardio alternatives to running!

Warmup and Cooldowns
Walk or jog at an easy pace for 1/4 mile or 5 min ... whatever's faster
Stretch every muscle in your legs at least twice each, stretch every muscle in your arms at least once.
Walk or jog at an easy pace for another 1/4 mile or 5 min.
* I'm really bad at warming up and cooling down properly, and my body always hates me for it the next day.

Timed Intervals
Equipment: stopwatch
Total Time: 30 min (for most phases)
PHASE 1: slow 5 min:fast 1min x 6 = 30 min
PHASE 2: slow 4 min:fast 2min x 6 = 30 min
PHASE 3: slow 3 min:fast 3min x 6 = 30 min
PHASE 4: slow 2 min:fast 4min x 6 = 30 min
PHASE 5: slow 1 min:fast 5min x 6 = 30 min
PHASE 6: slow 5 min:fast 10min x 6 = 30 min
PHASE 7: fast 15 min = 15 min
PHASE 8: fast 20 min = 20 min
PHASE 9: fast 25 min = 25 min
PHASE 10: fast 30 min = 30 min
*once you complete PHASE 10 ... go back to the beginning, using your "fast" pace as your new "slow" pace
* you can also do this on any exercise machine. Set the resistance for your "slow" intervals to where it just barely begins to be difficult and for your "fast" intervals bump up the resistance to where it's almost too difficult.
* you might get stuck at one phase for a while ... don't let it bother you.

Distance Pyramid
Equipment: a standard 1/4 mile track (if your gym doesn't have one or you don't have a gym a local school may be open outside of school hours)
Total distance: 1.25 miles
slow 1/16 mi ... fast 1/16 mi
slow 1/16 mi ... fast 2/16 mi
slow 1/16 mi ... fast 3/16 mi
slow 1/16 mi ... fast 4/16 mi (one full lap ... top of your pyramid!!)
slow 1/16 mi ... fast 3/16 mi
slow 1/16 mi ... fast 2/16 mi
slow 1/16 mi ... fast 1/16 mi

***Keep in mind that "slow" and "fast" are relative terms here ... I'm recovering from a hip injury so my "slow" intervals are walking and my "fast" intervals are a slow jog. ***

Timed Walking
Equipment: a standard 1/4 mile track and a stopwatch
Total Time/Distance: 30 mins (in theory)/2.5 miles
Time yourself walking around a track (10 laps =2.5 miles). Aim for 3 minute or faster laps.
*stretch your calves extra well before this.


Other things to think about:
*check your diet for unhealthy things sneaking in: try to cut back on sodas and make a healthier selection when out for pizza (try one with a wheat crust and veggies on top!) and burgers(see if they will give you a whole wheat bun or just get rid of the bun entirely). Try to use less creamy dressing or opt for a low-fat version or a viniagrette. Also, a small portion at dessert can be just as satisfying as a large one. I know being 15 you might not have a choice on what to eat, but hey maybe you can get your whole family in on the health gig.
*eat more often: when I was in school I would try to have a peice of fruit or a handful of almonds or wheat crackers between classes (especially try to get a snack right after you work out ... you need to replace the energy you just burned off)
*Try to eat more of healthier things: Fresh fruit and veggies (baby carrots, celery and sweet peas make a good crunchy snack especially with a little peanut butter or ranch dressing for a dip)
*drink water: about 8 oz. for every hour you're awake should be enough (right after you work out, you may need more)
*stronger legs makes for better running: try 3 sets of 10-15 squats (don't let your knee go farther out than directly above your ankle); 3 sets of 10-15 lunges; 3 sets of 10-15 calf raisers; 3 times drawing the alphabet in the air with your foot; and 3 sets of 10-15 pointing and flexing your toes (concentrate on your shin muscle). As always don't forget to stretch before AND after you do this! The last two exercises i mentioned also help prevent you from getting shin splints.
*props to you for not smoking or drinking!
*I wouldn't worry about protein powders and all that. They get expensive and they're not really practical unless you want to be a body builder. Don't worry about how many calories you're burning either ... just try for a healthy diet and work out a little and you should be ok.

hope this helps!
any questions, feel free to ask!

~ Mrs. Hlove
Click to expand...

How can you blanket a program like this (with extensive cardio) without asking more individual specific questions to narrow down personal history, fitness history, personal goals, and current fitness and bodily composition?

Fitness and diet is a very individually specific personal science, that understood basics and advanced basics can be "tweaked" from.

Not everyone responds to rep ranges the same and "can" vary from the "norm".

And, while protein (IMO) can be over rated, it IS VITAL in ones diet, and one SHOULD be concerned with getting proper intake.

Additionally, telling one not to be concerned with amount of calories burned (without narrowing down "specifically" their personal goals) is flat wrong, IMO. Most know how I feel about this, so this shouldn't be a suprise.

Knowing approximately what one needs (in the caloric sense) and what one is approximately burning per day, can be absolutely essential--bar none.

I apologize in advance, but "some" of your advice does leave something to be desired.



Best wishes,

Chillen
 
Last edited:
Actually the only advice I could give that would be 100% accurate would be to go hire a personal trainer. But I haven't met too many 15 yr olds who could afford that ...

I apologize if it was unclear that all the workouts mentioned are jsut different OPTIONS for cardio workouts that can be modified by the individual to suit his or her particular level of fitness. I never said they ALL had to be done in any particular order or a particular number of times as a set "program" or whatever.

I also never said not to eat protein ... all I said was not to get caught up in the "fitness food" hype. I don't see a point for a normal person buying a lot of expensive supplemental powders, shakes, and bars when you can get complete nutrition from regular food.

IMHO it's more important to concern yourself with getting out there and exercising than with how many calories get burned. But feel free to disagree.

Also, if you have that big of a problem with my advice, please, post some of your own so I can see how it's properly done around here :cool:

Thanks a bunch!
~Mrs. Hlove
 
If you want to gain some weight you will need to do some resistance training. Seeing as you dont have any other equipment than a bike you may want to try some body weight exercises. This is quite a good site for some body weight exercises.



You will need to make sure you are eating above your DEE to gain weight also. Lots of cardio is ultimately going to hinder your ability to gain weight especially if you arent eating enough.
 
So if I were to do cardio 2 times in two days, then not for two days, then do it the next day, would it be okay?

Or should I do it every other day?

I'm not so good with running, I dont have much endurance. I was just thinking about doing cycling, if it was an option.
 
AkituhsN said:
So if I were to do cardio 2 times in two days, then not for two days, then do it the next day, would it be okay?

Or should I do it every other day?

I'm not so good with running, I dont have much endurance. I was just thinking about doing cycling, if it was an option.
Click to expand...

All the information I have indicates that every other day is the best way to go. However comma it really depends on what you personally feel up to. I know, for myself, if I did high impact cardio (like running) 2 days in a row my shins, hips, and ankles would be a mess ... but you're a lot younger and hopefully less injury prone than I. It's all about finding out what you like enough to stick to and what works for you. Because I couldn't go for a run two days in a row, I started using a machine on my off-run days. That allows me to do more cardio than if i only ran, but lessens the impact and increases my endurance.
Allow me to ask this: what exactly is your level of endurance? How far, or for how long can you run?
I bet you could beat me any day :D

Any questions?
~Mrs. Hlove
 
I totally doubt I could out-anything anyone on this forum. I didn't take gym this year, and won't be taking it ever again, I'm taking Auto-Tech for the credits.

I can run for maybe half a lap on a 1/4th mile course, so 1/8th of a mile, not far at all. Would 45 minutes of cycling on a Recumbent Exercise Cycle work for keeping me decently healthy and moderately in shape? My good friends run crosscountry and I end up feeling completely out of shape. I don't want to necessarily end up running crosscountry, but I dont want to weigh much more, unless it's muscle gain.

During gym in 7th grade, we did a variety, but nothing to really make you sweat. It was really a waste.

I think it'd be useful to be able to run fast (which I can run decently fast, I just get worn out quickly.), but also after that continue running, just not near the same speed.

If not that, I just want to be more in shape. A flatter stomach.
 
AkituhsN said:
I totally doubt I could out-anything anyone on this forum. I didn't take gym this year, and won't be taking it ever again, I'm taking Auto-Tech for the credits.

I can run for maybe half a lap on a 1/4th mile course, so 1/8th of a mile, not far at all. Would 45 minutes of cycling on a Recumbent Exercise Cycle work for keeping me decently healthy and moderately in shape? My good friends run crosscountry and I end up feeling completely out of shape. I don't want to necessarily end up running crosscountry, but I dont want to weigh much more, unless it's muscle gain.

During gym in 7th grade, we did a variety, but nothing to really make you sweat. It was really a waste.

I think it'd be useful to be able to run fast (which I can run decently fast, I just get worn out quickly.), but also after that continue running, just not near the same speed.

If not that, I just want to be more in shape. A flatter stomach.
Click to expand...

haha .... well you have me beat on distance, probably speed too

try running slower and see if that helps you run longer. They always tell me that when I run I run well, I just can't keep it up for very long ... eeep!

also try the Timed Intervals I put in my first reply ... the concept comes from a program to help people who haven't been able to run for a while due to injury, but I think it's a good theory in general. Remember, you can set your "fast" and "slow" paces to whatever level you're currently comfortable with.

When you're doing cardio you want your heart rate up, but not too high. Here's a link to a chart that can help you decide what heart rate is optimal for you.
I reccomend measuring your heart rate for a full minute, I have found that you get the most accurate measurement thataway.

Have you asked your crosscountry-running friends for some tips? If they don't have anything off the top of their heads, maybe their coach would have some ...

Any questions?
~Mrs. Hlove
 
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