Getting healthy and fit with no training knowledge?
Discussion
So I have lost a decent amount of weight over the last few years (8.5 stone) and I am now looking at improving my fitness and getting rid of the last of the fat, mainly around the belly (no surprises there).
I havent done much running and cycling recently because of time and other health issues. With those hopefully resolved I need to sort myself out. I usually walk about 16-17km a week, mostly during lunchtimes at work and play badminton for an hour once a week. I am very time limited due to have to do the school run in the morning and not usually getting home till 7pm.
Anyway, I'm digressing. Can anyone suggest useful resources to look at where to start with running training, weight training and fat burning?
I will be starting some running this week as I would like to do a 10km next summer, have access to a small gym at the local squash club and I'm following slimming world as far as diet goes. I did the couch to 5km last year, so I don't know whether to start that again or try the 5-10k one instead? I also have no idea whats best for building muscle in resistance training? Find a weight I can do easily and do 100 reps or go heavier but do 30 reps for example?
Any advice gratefully received.
I havent done much running and cycling recently because of time and other health issues. With those hopefully resolved I need to sort myself out. I usually walk about 16-17km a week, mostly during lunchtimes at work and play badminton for an hour once a week. I am very time limited due to have to do the school run in the morning and not usually getting home till 7pm.
Anyway, I'm digressing. Can anyone suggest useful resources to look at where to start with running training, weight training and fat burning?
I will be starting some running this week as I would like to do a 10km next summer, have access to a small gym at the local squash club and I'm following slimming world as far as diet goes. I did the couch to 5km last year, so I don't know whether to start that again or try the 5-10k one instead? I also have no idea whats best for building muscle in resistance training? Find a weight I can do easily and do 100 reps or go heavier but do 30 reps for example?
Any advice gratefully received.
If you want to build muscle, the Stronglifts 5x5 programme is a good easy one.
https://stronglifts.com/5x5/#gref
https://stronglifts.com/5x5/#gref
For running, there are loads of resources out there, many of which are discussed in PH's running thread: https://www.pistonheads.com/gassing/topic.asp?h=0&...
I'd recommend starting with regular easy runs at a conversational pace and just get your body used to running without pushing too hard. Start with walk-run-walk-run. Always warm up and stretch afterwards, and consider supporting running with gym routines (check the Runners World website for some good ones) and yoga or similar. Once you're running regularly and consistently without injury, you can start training for speed, which is typically done with intervals sessions and tempo sessions. You Tube is a great source of info: I'd recommend Ben Parkes - he's one of the best.
For losing weight/fat, there is a seemingly endless amount of info out there on the minutiae, but to be honest, most of it just boils down to calories in and calories out.
This forum seems to be mostly about weight training, so no doubt that topic will be dealt with in great detail
I'd recommend starting with regular easy runs at a conversational pace and just get your body used to running without pushing too hard. Start with walk-run-walk-run. Always warm up and stretch afterwards, and consider supporting running with gym routines (check the Runners World website for some good ones) and yoga or similar. Once you're running regularly and consistently without injury, you can start training for speed, which is typically done with intervals sessions and tempo sessions. You Tube is a great source of info: I'd recommend Ben Parkes - he's one of the best.
For losing weight/fat, there is a seemingly endless amount of info out there on the minutiae, but to be honest, most of it just boils down to calories in and calories out.
This forum seems to be mostly about weight training, so no doubt that topic will be dealt with in great detail
Gassing Station | Health Matters | Top of Page | What's New | My Stuff