Just starting back exercising, need to lose about 20 lbs.
Hi there. I'm a 43 year old female looking to drop about 20 lbs. I haven't exercised regularly in about a year. I have a pilates reformer at home, along with dvd's I follow that work on all body parts including core. I'm looking to incorporate weight training into my pilates routine along with walking and bike riding. I don't have access to the reformer or weights on the weekends but can access them M-F. What type of exercise schedule would you recommend for me? Thank you.
Glad to hear you are back on track to your fitness well-being.
As you know a good majority of the members with IDEAFIT are certified Personal Trainers. I would be more than happy to assist you.
You can contact me through my IDEAFIT web page and my hourly rates are posted there as well.
congratulations on starting back. Not having exercised regularly for a year is not the worse that any of use have seen :-)
I assume you do not want to hire a personal trainer which is quite okay even though a good trainer should be able to do an evalution and recommend better than you can do yourself.
It sounds to me that you have a reformer routine that you like. It is certainly a good idea to add weight training. There are many good videos, and I tend to recomend to people to go to www.collagevideo.com where you have a wide variety. There also have an excellent customer service.
Since you want to lose weight it is important that you critically look at your diet and make changes as appropriate. You know that you need to do regular cardiovascular exercises. I always love interval trainings which allow people to push themselves towards higher intensities. I suggest to add 2 weight workouts and 5 cardio workouts. If you are not exercising currently, start with 3 cardios and work your way up.
Start slow, be mindful of your posture as you exercise and listen to you body.
Do one set og 10-12 reps of the exercises listed below with either your bodyweight or very light weight. Don't push to the point of struggling to complete your reps; beginning slowly gives you time to concentrate on form andensures you don't get so sore that you give up. Weight-train three times this week, allowing a day of recovery between sessions. Do two 20-minute cardio workouts,training at comfortable level.
Leg-Press Calf Raise
Incline Dumbbell Press
With regards, Miroslava.
Assuming clearance to workout, my second recommendation would be to seek out an experienced certified personal trainer to make a training session appointment with you at your home. Have that person visit with the sole purpose of evaluating what equipment you have and in helping you develop a program that you can perform at home and that utilizes the equipment you have at your disposal.
I hope that this helps.
Keep in mind that the type of exercise you choose along with dietary focus go hand in hand.
It's very difficult to give out a fitness plan with such a brief interaction.
I would suggest that you focus on intenstity and think about setting your goals using the S.M.A.R.T. Principle.(Specific, Measurable, Attainable, Realistic and Timed.)
Incorporating a fitness buddy really helps with motivation or joining a bootcamp can really jump start your fitness.
I recommend that you set up a schedule for equipment exercise on MWF, and cycle on Sat and Sun.
Good luck, take care.
3. Full body compound lifts. Easy at first and increase in weight.
4. HIIT or LISS.
What would I do? Hire a professional trainer once per week and get guided workouts and information on what would work for you and your body. Learn correct form for the exercises and receive information from your trainer about nutrition.
Keep it up, you are on the way to a healthy new you.
Mac Dodds M.A., Certified Strength and Conditioning Specialist
Please check with your physician first, then concentrate on health more than a number on the scale. Then start out with low intensity and work your way up.
Hiring a personal trainer can only help you get the results you want that much faster and safer. I help people get started without long term commitments; maybe you can find someone like that in your area.
With all that said, do a balanced workout twice a week to start, when that is easy, then three times a week, when that is easy, then do what you enjoy when you have the time. I do not know what exercises you are doing on the reformer to fill in the gaps for a balanced routine.
Good luck and enjoy...safely, please.
43 yrd old - interested in weight loss/strength conditioning- non active for about 1 yr
I don't suggest you run with any workout program w/o an assessment of your present state of health/wellbeing...
blah, blah, blah....ok
decide on how many days u can consistently commit to exercise (m-f don't mean u will, life change all schedules)
3+ days a wk you can use a spit routine (a circuit or interval style) will make sure you are agitating all major muscle groups
anything less than 3 days p/wk i will suggest u utilize circuit training along w/walking &/or riding.
This is a general suggestion. I don't have enough info 2 be more in depth w/u here. Assuming your exercising @ home w/o professional assistance start w/sessions of 30 min strength & 30 aerobic to place yourself in the most advantageous situation of an anerobic & aerobic workload.
Choose mostly compound motions/exercises 4 the most bang 4 your time spent & challenge self in the aerobic finish. Concentrate on core, small muscles and reformer on wkends.
Many options, just limited by lack of personal info/knowledge here. Would love to discuss others w/u.
U can link me here or find other contact info to discuss options of how I may be of service.