Need Exercise advice!

T

Tom the Cyclist

0
Im a 17 year old guy, im 6ft 3 and weight around 250 pounds and am really out of shape. I have been watching the tour de france and really want to try and get in shape and join a cycling club and start doing lots of cycling. My question is how do I start, like the first few weeks, what exercises should I do and what sort of diet should I do? Any help would be much appreciated
 
Cycling is a good beginners exercise so starting there will be good. Start small and build up, if you join a club there will be other beginners there, if you state your case as absolute beginner you will find the right groups to ride with.
There are many posts in the nutrition area about balanced diet.
 
CrazyOldMan said:
Cycling is a good beginners exercise so starting there will be good. Start small and build up, if you join a club there will be other beginners there, if you state your case as absolute beginner you will find the right groups to ride with.
There are many posts in the nutrition area about balanced diet.
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Thanks :)
Is there any specific exercise plans? Like 5km cycle on monday ect
 
To be honest at the start just get out on your bike and get used to it. If 5km is a good distance for you and leaves you feeling worked out but not dead, and aching a little the next day but not immobile, then do that every couple of days for a few weeks.
As you get more used to cycling increase distance and pace, change to more difficult hilly routes etc. Once confident introduce some intervals where you go flat out for a minute or so then slow for a minute or so.
By the time you find you are able to do all of that and you are already riding with a cycling club there will be a mass of people able to guide you based on your preferred distance and riding style. Remember training for spints on a track will not be the same as distance mountain biking.

First and foremost enjoy it and get on your bike.
 
CrazyOldMan said:
To be honest at the start just get out on your bike and get used to it. If 5km is a good distance for you and leaves you feeling worked out but not dead, and aching a little the next day but not immobile, then do that every couple of days for a few weeks.
As you get more used to cycling increase distance and pace, change to more difficult hilly routes etc. Once confident introduce some intervals where you go flat out for a minute or so then slow for a minute or so.
By the time you find you are able to do all of that and you are already riding with a cycling club there will be a mass of people able to guide you based on your preferred distance and riding style. Remember training for spints on a track will not be the same as distance mountain biking.

First and foremost enjoy it and get on your bike.
Click to expand...

Thanks dude :) Will go out and do that as soon as it cools down a bit :)
 
try to avoid junk food.drink water before eating.eat beef.it will help u to improve your weight.what ever one have to do to gain weight just reverse every thing to lose it.
 
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Walking and jogging is a excellent newbies work out so beginning there will be excellent. Begin small and develop up, if you be a part of a team there will be other newbies there, if you condition your situation as overall starter you will find the right categories to drive with.
 
Whatever form of exercise you want to try, make sure that you don't too too much too soon. First assess the capacity of your body and try to increase it gradually. There is no need to stretch your capacity too much right away. Increase it slowly and you will get the best result.
 
WellForte said:
Whatever form of exercise you want to try, make sure that you don't too too much too soon. First assess the capacity of your body and try to increase it gradually. There is no need to stretch your capacity too much right away. Increase it slowly and you will get the best result.
Click to expand...

Exactly. You will hit a ceiling very fast if you start out going 95% every week.
 
Exercise and healthy food are very important to improve health and fitness. Eat fresh fruits, vegetables, nuts, dairy products. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups. bench press, chair squats, cable stretching and band resistance. It improve mood, make strong bones and muscles, boost energy, reduce joints pain, improve physical performance, improve heart functions and mental health.
 
Exercise and healthy food are very important to improve health and fitness. Eat fresh fruits, vegetables, nuts, dairy products. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups. bench press, chair squats, cable stretching and band resistance. It improve mood, make strong bones and muscles, boost energy, reduce joints pain, improve physical performance, improve heart functions and mental health.
 
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