I’m a 20 year old female. I’m confused as to how to start my fitness journey. Last summer I was strength training w weight gain goal and made really nice “newbie” gains/before that I was always active….but some things happened in my life and I had to stop going to the gym and went into depression that’s almost lasted a year. During this time I havent moved almost literally despising any time I had to leave my apartment. Ive always been light on the scale for my height but I being sedentary just makes it worse. Im ready to get back in shape and healthy again.
This question may be elementary but out of shape is different for me bc I have chronic anemia from sc (never effected me until now) but I’m cleared to workout so long as I listen to my body….some days I feel like I can run a marathon others I feel light headed and dizzy after biking up one hill. Alls depends on my how my lifestyle is around that time
Side note: I’m already light on the scale for my height so I don’t want to lose weight….I want to start gaining at some point
Seeing a doctor is always a good idea before beginning and exercise program and I’m glad you did so and are cleared to exercise while listening to your body. Working with a personal trainer either locally or via Skype (my preference is local) is also a good idea, to get you started.
here are a few thoughts.
1) Since you’ve battled depression, you might benefit from some light cardiovascular exercise, particularly a moderate tempo walk out of doors in the fresh air. I’m not sure whether your weather permits that, but especially this time of year when it’s dark out, seasonal affective disorder can make depression worse. Light cardio for endorphins (but not working so hard that you lose weight) plus the benefits of sunlight and clean air could be a great way for you to get re-started.
2) How did you like your weight training regimen that you were on before? Perhaps you could re-start that, gently. If you want to post some of the exercises you’re doing, I’ll bet you’ll get good general advice here, like if you’re missing any important movements or muscles. You’ll eventually want a trainer or to mix up your workouts though, because you don’t want your body to get too used to doing one specific workout (for a lot of reasons).
Ok. Here are somethings to consider. I am hoping you are already doing/have done these. You said you are cleared to exericse. Did your physician recommend speaking with a dietician? There may even be someone in your area that specializes in working with people with issues like your own. You said you get lightheaded sometimes from exertion. Are you able to safely stop exercising when this happens? Have you fainted in the past? If you have the potential to faint or fall during exercise, I recommend avoiding things that could get you seriously injured. Like cycling. I also would recommend that you work with a Personal Trainer. Try to find someone that has experience working with clients with issues like yours or perhaps neurological issues that require a high level of attention. If you find someone you think will be a good fit, tell them that you asked for feedback on this website. And that you should tell them immediately when you get light headed or feel oddly. A good trainere should start to see some signs of a problem once they get to know you better. If you don’t work out with a trainer, try to workout with a partner. You want someone to be able to get help if you need it. That would include anything like running, swimming, cycling etc. If no one is available, at least let staff at any facility know you have potential issues. Ask if they could just keep an eye on you to be safe. The last thing I would recommend is that you keep a journal of how you feel and how your workouts go. Look for patterns and possible things that work well and those that don’t work so well. I have good days, not so good days, and great days. When I realize that I am having a bad day, I back off. When I am having a great day, I turn it up. If your intend to train at a high intensity, make sure you tell your physician how intensely you want to train. Being cleared to exercise sometimes needs to be reconsidered for more than light to moderate intensity. Most importantly, if you have any issues. Stop. And consult your physician before restarting. Safety first, second and third.
Hello Jacobi Edmond,
You have a lot going on and are in the right place. The best solution for you is to work with a personal trainer to get you started the right way and safely. Here is the link to find someone you feel comfortable working with to reach your goals:
I wish you the best and hope you reach out for more help through the link.
Personal Trainer~NAPS 2 B Fit…