Newbie looking for Core Exercises

C

ceejay644

New member
Hello everyone, my name is CJ and I just joined these forums a few days ago. I posted in the newcomers section and have already received great advice regarding my diet regimen. I was hoping to get some advice here about an exercise plan. I have just started riding on a stationary bike 3x a week for 15 minutes a day. I am trying the HIIT method which starts at 15 seconds full speed, 45 seconds regular speed on and off every minute. I am looking at doing some form of strength training the other 3 alternating days leaving 1 day of rest. I was told that core exercises are a good start since I am heavy. The only problem is, I don't know which exercises to do, as well as repetitions and sets. I was hoping someone with more knowledge and expertise than I could help guide me in the right direction.


Current Weight: 270 pounds

Height: 5'10"

Mon-Wed-Fri --> Stationary Bike HIIT 15 minutes (Cardio)

Tues-Thurs-Sat --> Unknown (Strength Training)

Sunday --> Rest Day
 
Congrats on getting started on an exercise program! My suggestion would be to do a full body program that includes some core-based exercises 3 times per week. The exercises that you can do completely depends on where you plan on doing them and what equipment you have available.... Do you plan on working out at home... at the gym?
 
Don't forget to add 5-10 minutes of warm-up cool-down to your HIIT.


Core - crunches, side-bends, bird-dogs. That will get your abs and lower back. Like PLB says, though, do a full-body regime, it burns more calories, builds more muscle mass, and generally makes you feel better. I can't tell you how often I'll just "feel my guns" when I'm sitting at my desk.
 
I would suggest that your biking of 15 mins is a bit too less. I take off on a regular bicycle and I am gone for 45 mins. Started off on flat ground, but now do uphill. Got this far gradually though. Keep increasing time/ distance after your Sunday rest day.


Another thing to do is to start off easy for the first ten mins...increase intensity for 10 mins...again smooth and so on.


Remember to stretch a lot. That is very important. Stretch after a bit of warm up first.


I agree with PLB..you need to keep working the weights so that you do not lose muscle mass. Work the complete body.
 
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