Posted: 10/19/2002 6:38:35 AM EDT
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Hi guys, I'm a newbie in this forum. [s]Been thinking about getting[/s] Have decided to get into shape [:D]. My Stats are almost identical to Ed's as he posted in his mag 10 post, except I'm 11 pounds heavier. One BIG difference is I don't, (and never have), worked out/excercised regularly, and I'm a 1 1/2 pack a day smoker (40 years). Also had a heart attack about 4 years ago, (warning shot, right side). No serious physical problems that I'm aware of. Endurance level around 0. Lungs are clear, (amazingly). Definitely do NOT look like ED from the neck down. I have worked out/exercised a FEW times, and enjoyed it. Any way, I'm not interested in show, but would like to look and feel better. Need to work on cardio. Figger if I'm excercising regularly, It'll be easier to quit smoking. I'm gonna check out the links up at the top. Any advise/experiences you may have would be welcome. I'll be going to the local gym today, any advice there would be helpful too... Thanks! Wanted to add, if this forum is half what others are, I know I'll have the benefit of the best experience and advise. Saw your post over in mag 10 ED, Thankyou....for everything!! |
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You're welcome,brother! I think the first thing you need to do is get a doctors clearance as to what you can do and what he would not want you to do. With your medical history I would hate to see you be adviced the wrong thing (FOR YOU} with our best intentions in mind. |
| Thanks Ed. My VA doc has encourged, (read ordered, she's a reserve AF Major), me to exercise. I took a treadmill stress test, But hadta quit after about 5 min. due to leg pain. No Angina, BP was ok. If I really exert myself, it will cause some angina. I will take it easy at first. Some have recommended only 15-30 min. SLOW at first. I need to walk at first, then build up gradually. I want to tighten the waist, and convert the upper body to good tone. I have a large chest and shoulders, and NO ass. I know my main thing is to stop smoking. I've met the coach at the gym, (late 40's, early 50's looks almost as good as you), and will be honest with him, and follow his advice. We live in a rural area, but have a good ER nearby [:D]. |
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I could write a book about this. First, like Ed said, I would check with a doctor. If you get the "ok", pay attention to your body. It usually tries to tell you if something's wrong. Well, here's some of my random thoughts on the subject. Consistency is the key. It does absolutely no good to go to the gym five times a week for one week and then take a few weeks off. Likewise, going to the gym only once a week is not very productive either. Working out three to five times a week is usually best. Rest is just as important as working out. Proper diet is more important than working out. Avoid the personal trainers at the gym. Although there are some exceptions, in my experience most of them don't really know what they're doing. Avoid the machines at the gym. Use free weights. Most of the machines have a very restricted and constrained movement, which does not work your muscles nearly as well as free weights. Alternating between barbells and dumbbells is best. Avoid all supplements. None of them work in the long term. Avoid meal replacements. Real food is much better for your body than a shake. To build endurance, do cardio first, then lift weights. To loose fat and build muscle, lift weights first then do cardio. Cardio workouts should be at least 20 min. and not much more than 30 min. A magical fitness program that works for everyone does not exist. You need to find out what works best for you and do it. There are so many opinions, info, and programs out there that it's pretty overwhelming really, especially for someone just starting out. But, you need to start somewhere. I think the best starting point for someone with your goals is the Body for Life program by Bill Philips ([url]http://www.bodyforlife.com[/url]). You can either pick up the book at your local book store or purchase it from amazon. That's what I'd recommend anyway. I've seen people get really good results following that program. Variation is important. If you've been doing the same routine for a while and you quit noticing results, change up your routine. Finally, bring an mp3 player/walkman/cd player with you to the gym. Not only will you be able to hear the music you like, which is very important while working out, but it also deters people from talking to you. |
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Just read your second post. Glad you have the ok from your doctor. While doing cardio, your heart rate should be in your target range. 220 - age = max heart rate target range = 70-80% max So, for you, your heart rate should be between 115-132 while doing cardio. There is no need to overexert yourself doing cardio, especially if you have the possibility of inducing angina. And yes, I agree with the start slow bit. You'll be amazed at how quickly your body responds to cardio. You'll easily be doing 20-30 minutes at your target heart rate in no time. Good luck! |