Mon, Jan-30-12, 00:17
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Senior Member
Posts: 126
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Plan: Atkins
Stats: 265/231/175
BF:265/231/175
Progress: 38%
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The biggest issue with exercising is boredom. The machines are particularly difficult as the walls generally do not change.
So the question is then what do you want to do about it.
Generally the best advice is go into each work out with a goal. I am going to row for 30 minutes -- 1 minute fast, 1 slow, repeat. I am going to bicycle 10 miles at 10 miles/hr on the hilly course setting. Etc.
You should be working out to the point that you cannot carry out a conversation without becoming out of breath. Most likely you cannot read a book or talk on the phone while you are doing it. You should be sweating. It is exercise, not 30 minutes of quiet time.
If you are out of shape, that point may happen pretty quick. You may find you have to stop after 5 or 10 minutes. That is fine. But continue doing it. As you work out more, you will find the current work out is too easy. So step it up to either more minutes, a faster pace or more resistance or all three.
There is nothing wrong with doing the same thing every day. One idea is to mix it up is the duration, so 10 minutes one day, 30 minutes another . Or do two different machines. Or switch machines each day. You might find every other day is good. Depends on how you are doing.
Monitor your daily progress. If you are using a machine watch your rate. Initially you might do faster/slower intervals. The goal is to get to continuous rates or pushing very hard between regular pushes. Man is an endurance animal. Man's physiology is designed to run for hours. Man hunts by wearing out the prey.
If you are walking or running outside, get a stop watch and a map. Time yourself over each course/route or a various mid points. Layout multiple courses for variety. Do some out and back along the same route and some that are loops. Out-and-back is nice as you can shorten the trip if you are tired, etc. Loops may mean finishing it no matter what. Going clockwise will be different than counter-clockwise.
I personally found that an over-reaching goal helps. I ran and basically was training for my next big race. You can set goals like 60 minute on the bicycle at 15 mph. So set your daily goals to either increase the duration or the speed or trying to improve them.
I found a log book is a good idea. To remember what you did and to compare with future workouts. This is good for all work outs.
To avoid injuries, do the first few minutes a little easier. Stretching generally do NOT help. You need to get the muscles that you are going to use moving.
Cool downs are OK. I personally just stop. I have other things to do.
Good luck.
Last edited by scottie123 : Mon, Jan-30-12 at 00:22.
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