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Planning an Effective Workout?
I am a 16 year old female, 5 9, and 220 lbs.
Ok, I am overweight and have been for a few years. I desperately want to change that, but the first thing I need to know is how to plan a good workout. I have 2 workout DVDs that I plan to use. One is a dance video, and one is Fat Blasting Yoga. I also want to be able to run the mile in less than 20 minutes, but right now it takes me five minutes just to run 1/4 of a mile, and after that, i get tired. (These are all important factors for me...please think about these when you answer this question.) So any ideas on how to use these things to plan an effective but fun workout? (FYI, I get bored with a structured routine after a few days.)
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Hey there.
First off let me stress one thing. With exercise you get benefits that are directly related to what you are doing. Meaning that if you do yoga you will get better at yoga- it will not improve your running much (except for its effect on making you a smaller person). Exercise training needs to be specific and tailored for your goals, otherwise impprovements are slow.
Now, while I do know something about workouts, I have no idea how to make them "fun". Variation is key in exercise routines, but rarely is it recommended to change things up every few days. Usually cycles run for weeks. So instead I will just give you some general guidelines and you will have to see how you can incorporate them into your life.
- You need regular running training. This is a must if you want to run your mile. I would build up my endurance by running at a slow steady pace until tired and then briskly walking the rest of the distance.
- You can alternate between running and one of your videos if you want. This might help keep things interesting. I would aim to take a 20- 30 minute cardio of some kind daily, with one rest day.
- Think about incorporating some anaerobic exercises as well, even if its just things you can do at home. They will help boost your metabolism and provide other health benefits. I would suggest things like push ups, lunges, squats, crunches, and lower back exercises (there are a variety you can do at home, I have included two link below). You dont need to do this, but it would be beneficial.
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
(for the last link check out the second last exercise on the page)
Remember that your diet will make or break all of this. You need to incorporate sound habits, eating frequently in small/ moderate amounts, eating based on what you are about to do, eating balanced, and so on.
Good luck.
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Make a goal for yourself. Run a certain amount everyday and up the amount weekly. My sister and I used to rip up a bunch of pieces of paper and write a workout on each and mix it up into a hat. Then pull each out and do it. For motivation do this with a friend. On a few write like water break or something and only take a break when you get to those ones. And remember to have fun with this!!
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i would suggest start out with soemthing that is fun like the dancing! you probably get tired and out of breath because your not starting out slow enough. dont expect yourself to be like the people that run 10 miles an hour at 7 in the morning. STRETCH!!!
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
this will help you not get tired so you can run longer. once a week go jogging. dont make it timed. decide where you want to run to.. the end of the street, 5 blocks away.. ect. after you have ran to those palces a few times you could make it go longer and longer. ALSO dont worry about walking!! just dont STOP!!.. things you can do other days is if you have stairs in your house go up and down them but make sure you support your knees! dancing, skipping, and bike riding will all help your heart and your muscles! make sure you change it up alot so you dotn get bored and make sure you keep it fun (so in swimmign stead of sweating a bunch you could do 20 laps in a pool).. anyways deffiently change it up i hope i gave you enough option, make sure you stretch before and after. good luck!
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