Beginner's Workout Routine!

photo: wikimedia commons

This week's guest post was by special request, how cool is that?  It's meant to be short and practical, just like the awesome Beginners Workout it features.

People often google in to Cranky Fitness looking for help getting started working out, and yet they tend to land on an ancient post that tells them how not to get on my nerves at the gym. Which is perhaps not really what they had in mind.

So I asked Personal Trainer and Fitness Expert Dave Smith to bring us a no-equipment series of exercises for people who want to get strong and fit but are new at it and a bit overwhelmed by all the complicated options out there.

You may recall that Dave was the most reliable regular back when we had an "Ask the Personal Trainer" column, so it's great to hear from him again! And btw, I have heard great reviews of his program from Cranketeers who have signed up in the past.

Thanks Dave!

--Crabby

What's a simple beginner's routine for someone just starting off?

Cardio: Getting Started

Photo: John Springer Collection; via twotoneatl.

Pretty much everyone agrees that for good health, you need to do some sort of exercise. But does that mean everyone has to do aerobic exercise? The kind where you get all sweaty, breathe hard, and struggle to keep your heartrate in its picky little "target zone?"

Well, I'm not prepared to do an exhaustive research review, but I do know a couple things:

(1) There are many, many studies that point to major health benefits from regular aerobic exercise, and for this reason, mainstream health experts all seem to recommend you do it. (See, for example, a good article over at Mayo Clinic.) Heck, even the Federal Government thinks you should get off your ass. For best results, they say work up to the point where you're doing 150 minutes a week of "vigorous intensity aerobic physical activity."

(2) And yet I know plenty of people who've lived to a healthy old age by walking, gardening, and just generally puttering around. Many of these folks would never intentionally sign up for a fitness class, nor would they consider "going for a run" unless something with large teeth and claws were chasing them.

Surprisingly Effective Exercise Motivator

(Photo: Orin Zebest)

So what to make of this? Do you have to do cardio?

My take: you'll maximize your chances for a healthy, vigorous, disease-free life if you suck it up and do regular aerobic exercise. Particularly if you have a crappy family history when it comes to chronic disease. But it's also really important just to keep moving. There are huge health benefits you get from not being sedentary, no matter slowly and gently you decide to approach physical activity.

But at least give vigorous cardio a shot someday, you may be surprised how much better you feel! Many of us find that aerobic exercise helps us sleep better, have more energy, catch fewer bugs, have less anxiety, crankiness and depression, and just generally feel more smug and special and awesome than people who don't.

Now obviously I'm not going to cover all the things you need to know about aerobic exercise in one post, but here are at least a few tips to get you moving. Or if you're already pounding out marathons, it's an opportunity to laugh at how lame my suggestions are help the cardio newcomers by offering your wise suggestions in the comments.

1. Pick an Exercise You Don't Abhor

Photo: lucky_sunny

There are a huge number of exercises that will get your heat rate up to aerobic levels; the tricky thing is finding one that doesn't make you want to puke, tear your hair out, or break down into a sobbing heap of misery five minutes into your workout. Of course Murphy's law dictates that the sort of exercise that sounds the most fun will be the least practical given your lifestyle, and the most convenient option will likely suck.

But with that in mind, at least here are a few cardio ideas:

Running; race-walking or power-walking; cycling; swimming; skating; rowing; cross-country skiing; exercise machines like ellipticals and steppers; fitness classes like boot camps, turbo-kick, functional fitness, etc; dance classes or dvds like Zumba, hip/hop, bellydancing, country dancing, or swing dancing; fitness video games; sports that keep you constantly moving like basketball or raquetball or soccer; hiking; climbing; surfing; or more exotic activities, like parkour, cheese rolling, or bog-snorkeling.

And I'm probably forgetting a whole bunch of other things.


2. Start Slowly:

Do you have medical issues, or are you coming off years of inactivity? These and other potentially risky scenarios mean you should check with your doctor first. Because having a heart attack is NOT a good way to start off an aerobic exercise program!

And don't try to go "all out" from the very beginning. People constantly make the mistake of giving it their all before they've built the physical foundations for intense exercise. So save some of your "all," you'll most likely be needing it for later.

Remember, you have a whole lifetime ahead of you to overdo it and injure yourself. Don't blow those crucial first weeks of habit-building momentum by getting burnt out, exhausted, or hospitalized.

3. Track Your Exertion Level and Gradually Build Up

Learn how to measure your pulse and find your target heart rate. Or hell, buy one of those nifty gizmos that calculates everything you can think of for you. And if you don't want to get too fancy, you can often find decent heart rate monitors on sale for $50 or less.

(Update: turns out Charlotte at the Great Fitness Experiment has a post all about heart rate monitoring today, be sure to check it out!)

And be sure to warm up with some easy walking or whatever before you start, and then cool down after you stop. Don't just go from huffing and puffing to plopping down in your car. You also probably want to do some stretching after you're done too.

While exercising, aim to spend increasing amounts of time in that target zone, working up to about 30 minutes or more a session (though recommendations on this seem to vary. Some say 20 is fine as long as it's vigorous). And use common sense; "target" heart rates are approximate. Your perceived level of exertion can be a very handy indicator of whether you're taking it too easy or whether you're killing yourself and need to dial it back. You want to be breathing heavily but not gasping for breath. (Later, when we get around to discussing high intensity intervals--that's where the gasping comes in).

The good thing about being totally out of shape when you start? It will be way easier for you to get you in your target zone than someone who's already fit.

For people considering going from walking to running, there are some more specific training suggestions for getting started: like the Couch to 5k program or this handy guide from the American Council on Exercise. Another general rule of thumb I've heard is not to increase your distance by more than 10% a week.

4. Find Support:

Many people find companionship to be very motivating, and finding a buddy, class, or group to be an excellent way to stay accountable. And even if you're the loner type while you exercise, it can be really nice to get helpful hints and encouragement afterwards. You may want to subscribe to a sport-specific magazine, or find blogs, forums, and other websites where like-minded others hang out, and where people love to give new exercisers plenty of advice and tips.

Some blog examples: runners may enjoy Caution Redhead Running or Marathon Mama; those who like exercise and healthy eating challenges should check out Living Healthy in the Real World; those who try to exercise despite injuries should check out I'm Not Superhuman; and, with excellent timing, the Fit Bottomed Girls are having a special Beginners Week this week.

5. Think About Cross Training:

One of the most annoying things about pursuing a lifetime of aerobic fitness is that once you finally find an exercise you really like? You need to go out and find another one. Or two. Or three.

You can find additional activities early on, and enjoy the improved fitness, variety, and increased sense of accomplishment you get with having more than one cardio option. (Plus--each sport usually has it's own nifty outfits and gear and gadgets!)

Alternatively, you can just do your favorite thing over and over, year after year, until you get injured, or discover your favorite class has been canceled, or you just become sick to death of doing the same thing all the time. In any event, you will probably find at some point that you need alternatives. Finding them earlier rather than later may help you prevent injuries, so keep an open mind about fitness options.

6. Be prepared for ups and downs:

It can be extremely motivating to see yourself make progress towards greater aerobic fitness. Over time, you will be able to go further, and faster!

On the other hand, if you get too invested in specific performance goals, you may end up totally discouraged by this perplexing fact: sometimes, for no apparent reason, your performance will suck! And not just for a workout or two--sometimes it will be hard for weeks. Why? Who knows? But this mysterious lack of connection between the work you put in and the progress you make can drive some folks crazy. Sometimes you just have to focus on the process, and how awesome you are for getting out there day after day, and not worry too much about the numbers.

So, do you do cardio, or are you just thinking about it? If you're a veteran, do you have any tips for the new kids?

[Note: this post also appears over at Blogher's 10x club. And you can check out the forum there for daily challenges and rewards]

Strength Training for Beginners

Image credit: popoever

Thinking about adding some strength training to your exercise routine, but aren't sure how to get started?

Building up muscle strength is really good for you. (More on that in a moment) And if you're female, we promise you're not going to end up looking freakishly masculine and massively proportioned. First off, you need a bunch of testosterone for that. And secondly, hardcore muscle-building is kick-ass hard work! It involves effort, frustration, exhaustion, and pain, and it's pretty much impossible to accidentally do too much.

Wait, where are you all going???

Sorry. Strength training really doesn't have to be all that unpleasant. That's mostly a problem for whiny slackers like yours truly, who would love to look pretty darn muscular, but would like it to happen via Fairy Dust, not actual work. Even for slackers, working with weights is pretty rewarding. Not just in terms of appearance and health benefits, but in actually being able to lift heavy stuff without ending up in the hospital.

So, for some tips to get started, who is better suited to offer advice than Crabby McSlacker?

Almost anyone, that's who!

That's why I asked some much better informed folks, like MizFit and Kelly of Fitness Fixation and Rupal of 101 Exercises and Personal Trainer Terri Walsh to help me out with links from their sites and helpful tips. Plus... we got The Google in on it too.

And if you already strength train, hang in there, because I'm really hoping you'll read this post, realize you know a LOT more about the subject than I do, and chime in with your tips and personal experiences for newbies to benefit from.

Why it's So Important to Learn The Physiological Processes Behind Muscle Building
In order to start strength training, it crucial that you first understand the process by which muscle is built and concepts such as progressive overload, zzzzzzz the distinctions between isotonic, isometric zzzzzzzzz and plyometric zzzzzz zzzzzz zzzzzzzzz zzzzzzz.

Okay, maybe we don't really give a crap about that after all.

Why Is Strength Training Good for You?
There's a handy list at WebMD. But there's also a nice summary over at 101 Exercises of what strength training can do:

• increase metabolic rate which in turn allows your body to burn calories more efficiently, even at rest
• cut down on cardiovascular stress by reduction of resting blood pressure and heart rate
• increase bone density, thus reducing risk of osteoporosis
• improve strength, power and muscular endurance
• and even help firm up ‘bingo arms’ ‘moobs’ and ‘muffin tops’!

Rupal also contributed some further thoughts and inducements:

"Each pound of added muscle burns approximately 35 to 50 more calories daily. That can add up! And if you're a competitive sort, strengthening can enhance athletic performance. Swing the golf club harder, climb hills faster in a race, jump higher and cycle faster! It can also help prevent injuries: stronger, more balanced musculature equals greater stability at joints, more effective and efficient biomechanical relationships and enhanced movement performance."

Choosing Equipment and Setting
You can do your strength training in a gym. You can do it at home. You can do it on a train; you can do it in the rain; you can do it with a fox; you can do it in a box... oops, wait, maybe not! (Too much Dr. Seuss as a child, sorry).

As to equipment, you can use weight machines (they have combo home versions too); or use barbells, dumbells, a weight bench. Don't like heavy objects? You can also use resistance bands or tubes; fancy suspension systems; you can use use your own body weight for many exercises too. You can use even use live human children, but don't tell anyone we said that.

How to decide which way to go?

It's all very personal, and of course has quite a bit to do with convenience, space, goals, and costs. There's no right or wrong answer. I would advise against making huge financial commitments, either with long-term gym memberships or fancy-pants equipment, until you've tried a few different methods.

One tip: there are many reasons you might want to avoid gyms, like you don't want to leave the house to exercise, or you hate to wait for equipment, or the smell of a gym reminds you of high school and causes you to burst into tears at unpredictable intervals. All very reasonable. But don't let self-consciousness keep you out of a perfectly good gym.

You have every right to be in that gym, beginner or not. If you get some basic instructions before you start off, and don't do anything too obnoxious, no one will even notice you. The regulars are all too busy flexing, grunting, cursing, and staring at their own reflections in the mirror to care that you're lifting bright pink 2 lb dumbbells or grand pianos. You can join for a brief period; try out all kinds of things; get some instructions; and then use that info to put together your own home set-up.

General Tips
Virtually everyone I asked and every place I googled emphasized the same two important points:

1. Learn about proper form before you start.

2. Start off easy and build the habit before you try to lift heavy. Eventually, you will want to lift heavier and heavier weights--and in fact, I remember a study saying that most people, and women in particular, settle in at weights that aren't nearly heavy enough to challenge them.

But worry about that later. When you're just starting out, your job is to learn proper form and get in the habit of regular strength training. Save injury-inducing bonehead feats of stupidity for later on! By then, you'll have enough invested in your progress that mere sprained, torn, broken, or otherwise abused body parts won't keep you from quitting completely.

Getting Help
If you have googled around a bit looking for general guidance on getting started, you may have discovered that the advice you get is frustratingly general (like mine). Or, it is way too overwhelming--you get hundreds of possible exercises and contradictory instructions depending on who is offering the advice.

Thus I'd recommend picking one fairly reliable source, learning the basics, and then progressively getting more and more information customized to your particular goals and needs. Note: MizFit is one of our favorite reliable sources, and much of the rest of this post is swiped from her blog with her very generous permission.

Here are some of the options for designing your program and starting out:

Human: This is one of the best methods, because an actual live person can listen to your goals, note your limitations, and see what you're doing wrong and corrrect your form. How to find a helpful human? Many gyms offer a free orientation to their equipment when you join; and it's no secret you can pay a personal trainer. Mizfit has some great tips about how to choose a good personal trainer, and so does Kelly from Fitness Fixation.

Virtual Human: There are online sources offering more personalized plans than a book. Of course they can't hover over you like an in-person trainer and tell you your knees are in the wrong place or your butt's sticking out too far. One I happen to know of is Terri Walsh, a celebrity personal trainer in NYC. Have I trained with her? Heck no, do I look like a celebrity? But she did send me a nifty ebook full of useful exercises, and she also does an online training service for (just) under $20 a month. (She's also one of the 2009 trainers in People Magazine's "Half Their Size" project). But there are plenty others out there I haven't been introduced to, and maybe readers could share their experiences, good or bad.

Books, DVD's, etc:
Mizfit helps us out again on books: She likes Arnold Schwarzenegger's book because, "while I don't wish to look like he does, the explanations and photos are immensely helpful." She also finds that Weight Training For Dummies "gives clear, concise, bottom-line suggestions for how to devise and stick to a weight training plan."

This is another area where we could use some help. The last book I consulted one by Diana Nyad, which was very comprehensive and helpful at the time, but came out a hundred years ago back in the 80's and is probably out of print. We're hoping folks in the comments will help fill in this section with favorite books, dvd's or websites!

UPDATE: look for more suggestions in the comments! But one that came up over and over was: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. Lots of folks have found this book helpful.


Basic Routines

How Much and How Often? What Exercises Should I Do?

This is where it starts to get overwhelming. I'll just include the advice of a few folks, but again, you may want seek Professional Help to craft a routine that's right for you.

MizFit again is a super resource.

While she is, like Crabby, a believer in starting off with guidance from a live human, she offered up a sample beginner full body routine in one of her posts.

"Start off twice a week (remember, we are setting ourselves up for success!) doing only two sets per exercise at a weight where you can complete 12-15 repetitions the first set without struggle and 10-12 repetitions the last set and feel *challenged* but not in pain.

What should you include in this routine?

1 exercise for chest.
1 exercise for back.
1 exercise for biceps.
1 exercise for triceps.
1 exercise for shoulders.
2-4 for your legs (depending on time available and your current fitness level.)

As you become more fit you can increase your workout to three times a week (never on back-to-back days) and, as your fitness level increases still, you may wish to break down your routine into an upper body workout one day and lower body/shoulders on another.

And you know what's really cool? MizFit has videos to show you how to do these exercises, with emphasis on proper form.

Legs:
Legs Video 1
Legs Video 2
Legs Video 3
Legs Video 4


Arms:
Arms Video 1
Arms Video 2
Arms Video 3
Arms Video 4
Arms Video 5


Chest/back:
Video 1
Video 2
Video 3
Video 4
Video 5

Terri Walsh, when she's not busy shrinking people to half their size, recommends working towards these essential exercises:

Push ups
Pull ups
Squats
Lunges
Dips
Crunches

However, as we've mentioned, tough exercises like pushups and pullups may require modification, especially for beginners. Terri says that as a trainer, she always starts people off slow and then adds workouts as they get more comfortable. She suggests "Start off with two workouts per week. If you make all those workouts happen in a month, then add ONE more to the week the next month. And so on. The goal is not to torture yourself, but to allow your mind, body and life to catch up to, and get used to your new thinking. Too many changes all at once is harder on the psyche than most people will admit, and that imo, causes 'relapses'."

Here's another list of "top ten exercises"; Stumptuous has lots more information on free weights for women, and of course Rupal has tons of exercises over at her place.

Warnings and Hazards
Kelly at Fitness Fixation has some very specific warnings about common exercises that people do wrong. Sample tip (among many) for the squat: "Your chest should remain upright and your back curved. I mean curved so that you are sticking out your chest and ass, like, yes, a supermodel in a waterfall."


So, do any of you have any advice for those just starting off? Any inspirational tales or horror stories?

(And if you've got a great post on this that you've written or seen somewhere, feel free to leave a link in your comment below for new folks to check out! Unless you're selling something slimy, in which case, please go somewhere else to leave your spam.)