I figure that it is time for me to get back into shape. Before I moved to AZ, I would just play a lot of pick-up basketball. Now, though, I am fairly on my own as the people I know are either into golf and tennis or not into working out at all. I do play Tennis once or twice a week, but that isn't enough (nor the workout I would get playing b-ball). Anyways, I'm looking for some advice on a DIY workout. Running seems the simplest thing to do, but how often/far should I run? What are good goals I should work for? What else should I add as a part of a regular fitness schedule?
Here is a good running plan that I used back in the day to start out. http://www.coolrunning.com/engine/2/2_3/181.shtml If you can, go the gym....lift weights....even if you don't lift to 'bulk'....lifting weights goes a long way to help you stay in shape. Swimming maybe...dancing is awesome for burning calories. IMO, sports is the way to go....a lot of people find cardio by itself boring and repetitive. Sports gives you a pretty good workout, plus its fun. And the time flies by. Also....diet makes up 80% of your fitness. Unless you're not overweight as is. Good luck.
[Burns voice] If you don't lift at least every other day, WTF is the point? Why even go on living? Just kill yourself...you're no good to anyone anyway!!! [/Burns voice]
In all seriousness, you need to find something that doesn't get stale and boring for you. If sports, swimming, or dancing works for you, that's great! Whatever it takes to keep you interested and motivated. For me, it was always racquetball, back when I played in leagues. I soaked a LOT of shirts, shorts, and sweatbands back then. Take into account your fitness goals as well--weight loss, increased aerobic capacity, better flexibility, etc.... Certain exercises/activities will help towards specific goals, but not with others. Try to find a balance that serves you well.
Yeah, I need to find a local basketball or street hockey league. I just live in a big retirement town, so there are a lot of sit-on-their ass seniors here.
buying a new pair of running shoes always motivates me to go on at least 2-3 good runs. from there it's just finding routes you like.
Not a stupid question - but you need to get some real running shoes designed for your size/weight, level of pronation, height of arches, etc.
Wayne Jarvis agrees: maybe you need to tell me how to buy my next pair I wouldn't even guess without seeing you in person. Find a good running (running!) store. They should have sales people who actually run and will analyze your stride. Personally, I'm a larger guy with high arches and moderate pronation. My favorite shoe is the Brooks Beast. They're kind of expensive but they feel good from the first time you put them on. When I first tried to run, I just put on some old athletic shoes and wound up with some unusual aches and pains. Muscle soreness is to be expected and it's hard to describe the difference. Again, you need an expert to tell you what's best for you.
Comments on this post rightfulownership agrees: are you a legit runner or for fitness? Wahine's more of a "real" runner. I took up jogging / running to lose weight and keep up with the kids. I have run a marathon (slowly!) and I'm currently working my way back from some problems. There is a big debate over what constitutes a real runner versus a jogger, btw. I can see both sides of it and I don't get hung up on either title.
While you are looking for a DIY workout, I'd recommend at a minimum getting a check up and seeking some advice from someone who specializes in training. It is real easy in my opinion for guys to do over do it. Especially with things like running. if you are anything like me you think hey I used to do this or that back in high school. Sort of forgetting there is a difference between the resilience of a teen age body and a thirty-something body. Either way, start off slow and easy and work your way into it. If you are looking to do primarily running, I'd also suggest a small amount of push-ups and pull-ups. This well help with keeping you toned as your body burns fat.
Well I just finished my first run/jog/whatever. Thanks for that running schedule. It looks like it will be a good ramp up for me.
i suppose there is a more gray line as you get older, but seeing as how i'm in college i consider legit running = team based
Don't slack off from buying a good pair of shoes. Your knees will thank me for telling you 30 years from now.
Ha. You said, "gray". Legit running isn't just team-based, though. There are plenty of running Olympians who aren't on any team but their own. But I get your point.
According to the US military fitness test (at least the last time I took it), 220 was the max I could be for my height: 6'3". Not that I feel that 220 is bad for 6'. It really all depends on your frame. My brother and I are the same height, but he has the frame of a skateboarder while I have the frame of a line backer. He weighs 180-ish while I am around 235. 210 is probably around my ideal weight and that is still 20 pounds more than him. Buying shirts is a pain in the ass when your neck is >18".
I don't usually base my opinions for height and weight proportions off of military regs. Mostly because I don't know what they are. I am actually only looking at it from what I've seen personally for that type of height and weight. To me people I've seen at 6' and 220 pounds do not strike me as being overweight. I know that doesn't mean all that much, just kind of what I see. I think that I would look anorexic if were to get my bodyweight down to the numbers I've seen for my height. Oh and on the shirt thing... don't you mean pain in the "neck"?
My goal is 200....but with 18% BF....I'm trying to lose weight without losing muscle at the same time.
