Exercise For Dummies

So I was bouncing around a lot of ideas for a new post (there are many to be had) I draw from so many places for inspiration. I’m often left looking at an over arching question of “what do my readers need?”

As much as I love writing from the trenches of life, I know if you take your time to read you wanna walk off with something that has encouraged you, motivated you, inspired you or educated you in some way.

One of my most popular posts, Healthy Eating For Dummies   https://sassyfitnesschick.com/2018/09/05/healthy-eating-tips-for-dummies/      was the simple kind of education topic that people seemed to need. This was driven by talking to friends, and seeing posts from others that made me realize there’s so much in the health/fitness world that makes things seem hard and complex when in reality, they don’t need to be.

People often think if they are going to start exercising, it should be an all out, full speed, into what ever they are chosing to do without giving much thought to the fact they are in a body that isn’t used to that kinda work.

What happens then?

Usually, the day or two after, they are so sore they can’t move and the mere idea of going back to it makes the shudder.

grumpy

If you haven’t been exercising, an all out approach is simply not smart.

Go Big or Go Home

I was scrolling through Pinterest one day ( follow me there) I may or may not have been looking for delicious chocolate recipes….

My newsfeed is a weird combination of wicked desserts they show me, and fitness plans to make me look like a MMA fighter.

I wanna have both please  😉

Anyway, there was this one that literally was a series of moves that totaled over 500 reps of several exercises.

The subtitle said get ready to wipe the sweat from your face or something like that.

What just stopped me in my tracks was the sheer craziness of it. Even as fit as I think I am, that would’ve been crazy.

I want to walk the next day 😛

Yeah there’s probably one or two people who’d go in and tackle it. Honestly though for  the average person it’s aimed at, makes it dangerous, not smart.

It’s why I’m kinda not impressed with the current trendy “boot camps”

Why?

Because if you’re getting up one morning all fired up to start and “today is the day!” you decide the fitness journey begins, you will honestly hurt yourself attempting such a workout. Those environments although they modify, often are conducive with people working beyond what their current physical abilities really are because they will try and keep up with the guy ( or girl) next to them.

It’s so important to know where you are, what you’re starting point is, what (if any) physical limitations you have, and work from there. Literally that has to be the place you begin to build from.

running
Haha this is why you build a fitness base

 

And don’t feel bad about it or worry about it.

We all have our starting points. Consider it your base to your fitness foundation.

Get ready!

First, if you have any health considerations or concerns, talk to your doctor before you begin.

From that point, determine what goals you have or what you want to accomplish. We are all different in what we want to do and where our interests are.

Do you want to train for a 5k? Have dedicated time at the gym several days a week? Be able to walk around the block without getting winded?

Whatever it is, set a goal that can keep you focused.

There are so many activities to choose from but walking is something anyone can start at any time.

All doctors can support the idea of walking and often encourage their patients to do so. All you need is some good shoes and discipline to take yourself out and do it.

Walking is really a good, safe, and easy way to ease into fitness activities. You can adjust your pace as you feel stronger and you can lengthen distance as you get comfortable with your current distance.

Make sure your goals are clear, realistic, and concise.

The biggest key to failure and not keeping at it is starting off to aggressively early on then not sticking with it in the long run.  Your main goal is to build new habits you can stick with and that is done by going slow and steady.  https://sassyfitnesschick.com/2018/02/28/the-tortoise-and-hare-weight-loss-approach/

How much is enough?

It’s recommended you get in 30 minutes of brisk aerobic activity, 5 days a week for over all health.  This includes things like running, brisk walking, cycling, swimming, rowing, dancing etc

To help with weight loss, more may be required.

Don’t under estimate that even small amounts in a day are beneficial to your health and wellness.

The more fit you become, the more you will most likely feel challenged to do. Don’t be afraid to extend your goals as you improve.

Aim for balanced fitness.

When I began my health and fitness journey, ( wow this is my anniversary month!) I started walking each day, about 2 miles. Eventually, I started running parts of it. At some point I turned into a runner ha.

But one thing I’m glad I learned early on is doing activities that work, train, and condition all of my body. Certain activities involve more muscle groups than others. Neglected, these can become weak areas in our body due to neglect of not using them as intensely as others.

It was on days I couldn’t run outside that I started doing strength training.

Let’s take a quick look at what these different activities are and how they can help us.

Cardio: It’s the activity people complain about the most because you have to work hard enough to get your heart and lungs really moving and well, that makes people uncomfortable. Mainly ’cause it makes them realize they are internally out of shape.

cardio

Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week. To ensure you’re working at an optimum level, try the “talk test”: Make sure you can carry on a basic level of conversation without being too winded. If you can sing a song, you’re going to easy.

Strength conditioning: I find this to be so important in supporting my other activities. Not only that, I can lift a sofa or heavy cabinet if I’m called upon 😉

Start by doing one set of exercises targeting each of the major muscle groups.  Start by using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week( ladies this is SO important for us! You want to keep your muscle mass as you age and weights are where it’s at. Not only that, muscles look cool 😉 )

20180315_085813

Never work the same body part two days in a row.

Flexibility training: This can be static stretching but I prefer some yoga to help keep me flexible and to help my overall mobility for life and my other activities. You not only want to stay flexible but mobile, meaning a complete full range of motion in your body.

Implementing all of these components will help keep you strong and fit no matter what activity you choose.

In summary…

Find what you love, know your starting fitness level, start slow and gradually build on where you are.

Set small, concise goals to aim for.

Don’t compare yourself to others.

Make exercise a habit for life.

Don’t over do in the beginning.

Celebrate all your new victories!

If you have a developed exercise program, what tips or tricks helped you stay with it?

 

 

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

5 thoughts on “Exercise For Dummies”

  1. Sassy,

    Solid 411, as per usual.

    I do believe the idea of diving right into a full throttle workout is akin to jumping on a trampoline in preparation for skydiving. Uh . . no! And really, this mentality is WHY so many peeps fail. They get all worked up about getting ‘ripped’ and having that ‘bikini’ or ‘speedo’ body, that they don’t stop to consider the big picture. For me? It’s health. I want to feel good, I don’t want to have to rely on meds to help me either.

    It’s been a while now since I started ‘from scratch’ after a long period of inactivity. I have to go back to the winter of 2016, after my surgery. And what I did there is what has always worked for me. Baby steps. Start easy peasy and build. If it feels like it’s not nearly enough? Good! It means I’m moving in the right direction.

    Good stuff Sassy!

    Liked by 1 person

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