Looking for advice (huge newbie)

[Mike94]

Just before I start, I would like to say that I created a thread a couple of days ago without knowing that my local YMCA had a gym!

Hey there, this is my 3rd post here, I'm compleatly new to fitness and all that goes with it, if any of you pros could show me the ropes a little bit I would be really grateful!

I finally decided to get into a better shape and start training. I am 17 yo, 177cm, 61Kg (not sure where that puts me on the BMI scale). The reason why I would like to join the Army in a year/year and a half or so.
I wouldn't describe myself as "fit", infact I'm ashamed to say that I don't do ANY exercise.
However It's a new year and I would like to change all that. I went to my local gym today to get a membership form. Anyhow, I won't bore you with useless details...

I would like to improve my running stamina - I have never been good at running. How long should I stay on the treadmill for? What speed should I start off with?

Secondly I would like to work on chin-ups, I do not yet have a chin-up bar, planning to buy one in a near future. What's the best way to train these muscles? Would it be done on the (here comes a very unproffesional name) "pulldown machine" (incase you can't figure out what the heck am I on about it's this: many reps should I do and what weight should I use?

Thirdly, I would like to be able to do more consequtive sit ups. Right now I can do about 35-40, by then I'm compleatly knackered. How many situps should I start doing a day?

Lastly, I was looking for a way to strengthen my arm muscles. More precisely the ones responsible for the press or push up motion. Are there any weight-lifting exercises that will help me to accomplish that or do I just have to keep trying push/press ups?

Thanks very much for reading this, from looking at my schedule I would be able to attend the gym on Monday, Wednesday, Friday and Saturday for atleast 2 hours or so.

If anyone couple help me with those areas I would be incredibly greatful.I do understand that I am a considerable distance from being a respectable shape, however this is something I am really determined to achieve my goal.
Once again, thanks very much for reading my long post.

 

[Goldfish]

Take the following program:

Replace curls with lat pull downs. On Wednesdays and Fridays, replace bench press with push ups for 3 sets of as many reps as possible (with good form).

On Mondays after completing the strength training, do a moderate distance run, about 3/4 of the distance you'll be running on Friday.

On Wednesdays, do a half distance run, 1/2 what you'll be running on Friday.

On Fridays, aim for a distance PR (personal record) for running, just adding 100-200m each week. For the first 2 months of training, don't exceed that 200m progression - the connective tissues actually weaken for the first 2-4 weeks of running, and take another 2-4 weeks to come back up to their original strength before getting stronger; you don't want to suddenly add a couple miles onto your distance and have your connective tissues give out.

Do sit ups, push ups, and either pull ups or lat pull downs on Saturdays, only if you feel fine on Saturdays. If you're feeling buggered from Friday, only do sit ups. If you can do 35-40 at the moment, then start with 5 sets of 20, focusing on good form first and foremost. Add a couple reps to each set every week. Do hip flexor stretches once you've completed your last set.

If you're going to do your running on the treadmill, start with whatever speed allows you to go for 15-20min on Fridays (allowing for some walking in the midst of it which won't contribute to the 15-20min time frame). If in doubt, start low. 8kph is just about the lowest speed you can jog efficiently at - lower than that gets to the speed where you'd be better off walking. Start there, and as you get the distance covered and your cardiovascular fitness improves, gradually increase the speed. Like with strength training, it's important that you learn good running technique to improve efficiency and reduce the risk of injury. If you hear yourself landing heavily on the treadmill, you need to contract the front of your shins more to create a softer landing. You should be driving with your glutes and raising your knees as you run. Your elbows should be more or less in at your side (not too strictly) and arm movement should be up and down, not side to side.