I currently do not exercise much at all. I have planned to start this week working out twice a week. I realize that more would be better, but there is no point in trying to commit to more than I have time for. At least I will be doing something. I am doing this to try to lose about 10-15 lbs., tone-up and increase my staminia. I had hoped to jog one mile on the tread mill and then do a few sets of sit-ups and lift some weights to tone and strengthen my arms. I was wondering what will help me the most. Cardio or training with weights. I have heard that I am wasting my time with the cardio and should just do the weights. Is this true. Also what is better tread mill, stairclimber, eliptical? Any idea where I could get some workout plans to fit what I am trying to accomlpish?
You should do both, Cardio and Weight Training. They are both good for your health and fitness. More is NOT better or you may overtrain yourself, if you start doing your exercise twice a week, it is a WISE decision.
Lift weights and do your crunches FIRST…
(don’t do sit-ups, do crunches ==> 5 exercises to avoid
(1) http://www.bodybuilding.com/fun/betteru26.htm
(2) http://www.thedietchannel.com/Fitness-Tips-5-Exercises-To-Avoid-At-The-Gym.htm )
…before you go to do your jogging on the treadmill. A mile is FINE, go for it.
You won’t waste your time with the Cardiorespiratory Exercise, you train your heart and lung by raising your heat rate, and you become stronger by improving your cardiorespiratory endurance.
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When we talk about working out for fitness or losing some fat, we have to do all 3 things below:
(1) Aerobic exercise / Cardio
(2) Resistance training / Strength training
(3) Stretching / Yoga, Pilates, etc
About the machine, if you need to avoid impact, try the rowing machine (except you have very bad back problem) because nearly all of your muscles have to work together, otherwise a stepper or climber will do. The best cardio equipment, without a doubt, is the one you like to use. Anything that gets you moving is good. If you like (or hate) all apparatus equally, here is a good rule of thumb: the more muscle groups recruited for a movement, the higher that exercise will escalate your metabolism.
If you do NOT exercise much at all, you should start jogging FIRST, say for 15 minutes, and remember to take your time to learn proper warm-up and warm-down. You need to buy the right shoes as well, only buy those designed for running. Increase your jogging time slowly like:
15 min => 20 min => 25 min => 30 min => 45 min
And increase your frequency slowly:
1-2 days per week => 3 days => 4 days
Now, if you can keep that up for 3 months, you may start your lifting. Do some biceps curls to get the feel of resistance, pick up a pair of 1 kg dumbbell and do 8 to 10 reps. As you build more strength, increase the number of reps and weight, but remember only small changes. Once you get used to the environment in the gym, you have to learn how to train your major muscle groups. For different movements you may go to this site:
http://www.exrx.net/Lists/Directory.html
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WORKOUT PLAN
(1) 2 week training schedule, you have to learn all the basics before you start this ==>
http://www.bodybuilding.com/fun/mercedes2.htm
(2) Other Beginner Workout Programs Articles from bodybuilding.com ==>
http://www.bodybuilding.com/fun/bbinfo.php?page=BeginnerWorkoutPrograms
(3) This is for beginners in bodybuilding, all you need to do is lift lighter, you don’t need to follow the exact schedule but I’m sure that you learn something useful for your weight management, they give advice on nutrition as well ==>
http://www.bodybuildbid.com/articles/beginners/beginprog.html
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There are more links for your information:
10 Reasons You’re not Losing Weight ==> http://exercise.about.com/od/weightloss/ss/notlosingweight.htm
Why weight loss requires strength training ==> http://www.newstarget.com/011285.html
Following a Cardio Plan for Weight Loss ==> http://www.dummies.com/WileyCDA/DummiesArticle/id-2994.html
Cardio Exercises to Burn Major Calories ==> http://www.shapefit.com/cardio-exercises.html
Calories Burned Calculator ==> http://www.dietandfitnesstoday.com/calories-burned-calculator.php
Four Things To Include In Your Workout ==> http://xtramsn.co.nz/lifestyles/0,,12535-4736326,00.html
Why Stretch? ==> http://www.bodybuildingforyou.com/articles-submit/tanja-gardner/stretching.htm
Why Rowing Machine ==> http://www.carbohydrate-counter.org/rowing-machines.php
^_^ good luck