I know I found this somewhere - and now I can't remember where. I just thought that I would pass along the info to those that just don't know what to do.

If anyone has an interest, I will continue to post information about exercise as needed.

I hope someone found this useful.

- Ane
__________________________________________________ _______________

A well-rounded program includes cardio, weight training and flexibilty. Knowing how to implement these components can be confusing. Should you do cardio and strength training on the same day? Which one should you do first? This will depend on your goals and fitness level. However your set up your program, you should always warm up for 5-10 minutes before beginning.

For Beginners: You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to heal from your new routine. Always warm up and stretch before you start! Below is a sample week of workouts:
<TABLE width="100%" border=1><TBODY><TR><TD>Monday: Cardio-20-30 minutes, stretch</TD><TD>Thursday: Rest or yoga</TD></TR><TR><TD>Tuesday: Full body strength training, stretch</TD><TD>Friday: Full body strength training, stretch</TD></TR><TR><TD>Wednesday: Cardio-20-30 minutes, abdominal workout, stretch</TD><TD>Saturday: Cardio-30 minutes, stretch</TD></TR></TBODY></TABLE>

For Intermediate/Advanced Exercisers-Goal: Weight loss and health: You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you. Sample week of workouts:
<TABLE width="100%" border=1><TBODY><TR><TD width=468>Monday: Cardio-30 minutes, Upper body strength training, stretch</TD><TD width=418>Thursday: Rest or yoga</TD></TR><TR><TD width=468>Tuesday: Cardio-45 minutes, core/ab workout, stretch</TD><TD width=418>Friday: Full Body strength training, stretch</TD></TR><TR><TD width=468>Wednesday:Cardio-30 minutes, Lower body, 30 minutes, stretch</TD><TD width=418>Saturday: Cardio-60 minutes, stretch</TD></TR></TBODY></TABLE>

For Intermediate/Advanced Exercisers-Goal: muscle gain: If you're trying to gain muscle mass and strength, focus on your strength training routine. Doing too much cardio beforehand can make you too tired to lift. Since you'll be using more weight and doing more exercises for each muscle group, you'll typically do a split training routine and less cardio. Here's a sample week of workouts:
<TABLE width="100%" border=1><TBODY><TR><TD width=468>Monday: Chest, shoulders and triceps, Cardio-20 min.</TD><TD width=418>Thursday: Rest or yoga</TD></TR><TR><TD width=468>Tuesday: Legs and abs, Cardio-20 minutes</TD><TD width=418>Friday: Full Body strength training-1 hour, stretching</TD></TR><TR><TD width=468>Wednesday: Back and biceps, no cardio</TD><TD width=418>Saturday: Cardio-30 minutes</TD></TR></TBODY></TABLE>



Work your abs 2-3 non-consecutive days a week, taking care to target all your ab muscles:

Rectus abdominis - ball crunches are just one way to target this muscle
Transverse abdominis - the plank is a great way to strengthen your TVA
Internal and external obliques - the bicycle works all your ab muscles!

Sorry to have missed you in chat tonight!

For those that might not know.. "cardio" is best done lightly. If you can't talk easily while you are doing it you are going too hard. Warm up well and don't worry so much about stretching but do warm up very well then begin your workout. Cardio is a dream for me. Huge benefits in mood and energy!

Awsum aneeded change please keep posting further, this helps in deciding what to do!!! esp. since i'm a beginner!

Not a problem ... but please let me know what you are interested in learning about so that I might be of some assistance.
I will post some more in a few moments - for beginners. Just for you. :)

- Ane

You will like http://bodyforlife.com as well.





P
:)

With a little searching in the exercise forums you can find less commercial sites with a great deal more information on them. I have a huge list of on-line resources I suppose I should dredge up from the thousands.. :)

http://www.duathlon.com/articles/1460

Here is a great article on how and why we should be training in easy aerobic zones. Even the lard clogged like me can begin at the levels he's talking about here.


http://www.kvoa.com/global/story.asp?s=1658840&ClientType=Printable

Here is some sensible tips on how to get moving in ways that will help keep you moving without losing hope or getting injured.


http://www.brianmac.demon.co.uk/corestab.htm

I went here to learn about core strength. There is a big pile of info here on many elements of training.

Hope this helps. Ian.

With a little searching in the exercise forums you can find less commercial sites with a great deal more information on them. I have a huge list of on-line resources I suppose I should dredge up from the thousands.. :)

http://www.duathlon.com/articles/1460

Here is a great article on how and why we should be training in easy aerobic zones. Even the lard clogged like me can begin at the levels he's talking about here.


http://www.kvoa.com/global/story.asp?s=1658840&ClientType=Printable

Here is some sensible tips on how to get moving in ways that will help keep you moving without losing hope or getting injured.


http://www.brianmac.demon.co.uk/corestab.htm

I went here to learn about core strength. There is a big pile of info here on many elements of training.

Hope this helps. Ian.
wow this was info or what....
it's gr8 info itschaotic but i'm a complete beginner however i did find your second link extremely helping!!!

hey thanks aneededchange!!!
it's really nice info and I'm glad ur happy topost more. What i would love to see something more oriented towards beginners...cause i'm on the casual heavy side of the spectrum not the JOG FREAK LITE side of life hehe..but the info that is given makes a LOT of sense in planning a good routine.

What would be most interesting is to see places where we get info for stuff to do with diagrams like exercise charts online for beginners or novices!

I know I found this somewhere - and now I can't remember where. I just thought that I would pass along the info to those that just don't know what to do.

If anyone has an interest, I will continue to post information about exercise as needed.

I hope someone found this useful.

- Ane
____

hey thanks aneededchange!!!
it's really nice info and I'm glad ur happy topost more. What i would love to see something more oriented towards beginners...cause i'm on the casual heavy side of the spectrum not the JOG FREAK LITE side of life hehe..but the info that is given makes a LOT of sense in planning a good routine.

What would be most interesting is to see places where we get info for stuff to do with diagrams like exercise charts online for beginners or novices!Well, if you want links ... I will send you some site that are geared for beginners. (as soon as I am able)

Walking is always a good place to start for cardio. I personally prefer walking as cardio, because it is easier on my joints. If you can - find a workout buddy. It will help you stay motivated so you can remember/want to exercise. I have to have one usually - or I won't do it. I feel obligated, so I *have* to go. :p

Please feel free to PM me with any personal questions you might have.

((to clarify - I have education in these matters, so I am not talking out-my-ears so to speak. *grins* Now for the serious. DISCLAIMER: Workout programs and health in general are within the scope of my current occupation and license. However .... Please note that I will not personally design an individual workout program for anyone - No acceptions. I do not have (or need/want) access to any physical (and so forth) limitations of said person, have a doctors consent, nor have had access to a full physical evalution .... so it would be against my ethical standings to 'prescribe' a routine to anyone. All information I provide is general and should not be taken as otherwise. Thank you.))

hey thanks aneededchange!!!
it's really nice info and I'm glad ur happy topost more. What i would love to see something more oriented towards beginners...cause i'm on the casual heavy side of the spectrum not the JOG FREAK LITE side of life hehe..but the info that is given makes a LOT of sense in planning a good routine.

What would be most interesting is to see places where we get info for stuff to do with diagrams like exercise charts online for beginners or novices!
I am with Lara on getting more beginner stuff and even more home made exercise if it's possible... I have trained in the gym for a few years, when i started losing weight, But due to much work load ( 2 full time jobs, and the house) i stopped 3 years ago. I went back last month ,but i dont like it anymore i would prefer staying at home and doing the exercise. I will only run if my life depended on it. I hate to run LOL...but i walk fast and a lot.

Great idea Ane for this thread...

I am with Lara on getting more beginner stuff and even more home made exercise if it's possible... I have trained in the gym for a few years, when i started losing weight, But due to much work load ( 2 full time jobs, and the house) i stopped 3 years ago. I went back last month ,but i dont like it anymore i would prefer staying at home and doing the exercise. I will only run if my life depended on it. I hate to run LOL...but i walk fast and a lot.

Great idea Ane for this thread...
Np Hun ... I can send you various links on home-exercises you can do & find on the net if you like.

*hugs*
I just figured I would use some of my education around here for good.

i do 4-6 light dumbells weights with my wife.

you guys would like it.

they are easily listed in bodyforlife.com


It really is a highly recommended book by a colleague of mine in his 60's.


P

oops..moved to other thread.


P

i do 4-6 light dumbells weights with my wife.
you guys would like it.



you use her as a dumbell ? :p

I am sure the guys would like it....with your wife or theirs ?LOL...

Sorry i am being silly.
I went to the site you posted, it's very interesting....and show lots of exercice...thank you:D

You will like http://bodyforlife.com as well.





P
:)
makes a lot of sense!liked the exercise tips!