I want to exercise safely but cannot afford a personal trainer

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blackjack17

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#2770501 2-Sep-2021 11:31

I have never done it but heard good things about Couch to 5k type programmes.

You are going to want to get your general fitness up first rather than doing some random weight exercises

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idle

176 posts

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#2770513 2-Sep-2021 11:56

I have been there and survived! Keep it simple to start with, and plan to eventually enjoy the exercises. Set aside 30-40 minutes each day and set yourself targets of, say, 20 squats, 10 pushups, 10 situps, 20 biceps curls. Within a few weeks you will begin to feel and see the difference. If it seems to be getting too easy, then make it more difficult by increasing and introducing weights. For instance, try 20 squats carrying 5KG of weight in each hand. Also, take advantage of your environment by walking fast, running upstairs, or ride a bike. All sorts of free help on YouTube. Your aim should be to improve your general health as well as build muscle. Be proud!

idle

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#2770516 2-Sep-2021 11:58

Edited as Repeat!

ChinnyChinChin

7 posts

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#2770673 2-Sep-2021 15:27

Thanks for the tips everyone!

I'm not looking to beefcake, just fill out my shirt in a slightly different way. Certainly do not need to be running any marathons!

I have lived a fairly sedentary lifestyle for so long, it's very difficult to keep up the mental game. The impression I'm getting is that low impact, flexing exercise like yoga could be the go. I would probably enjoy light swimming if I wasn't so adverse to cold water, even the thought of diving into an unheated pool gives me anxiety lol. No pools around either.

Very much appreciated!

afe66

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#2770701 2-Sep-2021 16:14

I decided to train for half marathon having no regular exercise at all in my 40s. Too self conscious to attend gym.

Used a app on my phone where you enter the day if running event and it created a program for me and reminded me what to do each week. As it was linked to tracking app, it could also show what I'd actually done.

I found a quiet sports field area so I wouldn't feel embarrassed about stopping. Got some running shoes from dedicated shop and after 3 or 4 months ran the Queenstown half marathon. Started listening to audio books at the same time.

Ok didn't put on lots of bulk but tummy improved and felt much better for it.

That was several years ago and work life kids got in way since then but I think I'll restart it in a few months from zero again. Maybe aim for Bullar half marathon next year.

logo

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#2770878 3-Sep-2021 08:36

idle:

I have been there and survived! Keep it simple to start with, and plan to eventually enjoy the exercises. Set aside 30-40 minutes each day and set yourself targets of, say, 20 squats, 10 pushups, 10 situps, 20 biceps curls. Within a few weeks you will begin to feel and see the difference. If it seems to be getting too easy, then make it more difficult by increasing and introducing weights. For instance, try 20 squats carrying 5KG of weight in each hand. Also, take advantage of your environment by walking fast, running upstairs, or ride a bike. All sorts of free help on YouTube. Your aim should be to improve your general health as well as build muscle. Be proud!

No, it's 100 pushups, 100 situps, 100 squats and a 10km run every single day.

After about 3 years you'll be able to defeat any enemy with a single punch!

(for those confused, it's the One Punch Man challenge inspired by the manga One Punch Man - actual real life results may vary (just google it))

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ChinnyChinChin

7 posts

Wannabe Geek

#2771556 3-Sep-2021 16:35

logo:

No, it's 100 pushups, 100 situps, 100 squats and a 10km run every single day.

After about 3 years you'll be able to defeat any enemy with a single punch!

Yeah nah I'm not running lol

Technofreak

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#2771740 3-Sep-2021 20:55

Google 5BX. Five basic exercises. 5 simple exercises easily done at home without needed any gym equipment.. There used to be a book called 5 BX which had an exercise programme designed to take you from unfit to very fit. It was developed for the Canadian Airforce many many years ago. Highly recommend it.

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ChinnyChinChin

7 posts

Wannabe Geek

#2771800 3-Sep-2021 21:49

Technofreak:

Google 5BX. Five basic exercises. 5 simple exercises easily done at home without needed any gym equipment.. There used to be a book called 5 BX which had an exercise programme designed to take you from unfit to very fit. It was developed for the Canadian Airforce many many years ago. Highly recommend it.

So I checked those out. I am concerned that it's an old plan, we know a bit more about the body now than we did in 1959. They look like they would stress my lower back out something fierce which has been a big issue in the past.

Hammerer

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#2771805 3-Sep-2021 22:16

+1 for 5BX and similar but more modern schemes. Yes, be careful that you don't increase the repetitions too quickly and risk injury particularly with your lower back.

Health apps on smart phones can be useful. They can track and record your exercise levels and sleep routine (very important for repair and strengthening). I've seen quite a few people increase their exercise levels just from using the apps.

The "electronic" motivation can be more obvious if they have a fitness tracker. You don't need the latest and greatest to get useful tracking e.g. $25 at Smith City for a Huawei Band 4e (on clearance) which has assistance features such as a basketball mode (useful for volleyball and other indoor sports like badminton and pickleball) and running mode when attached to your shoe - just doesn't monitor heart rate which many people want.\

Finally, I'd say find a friend, colleague or whoever wants to exercise together ... post-lockdown. I know a woman who posted in a community forum and got a dozen people who joined her to walk in her neighbourhood - numbers are useful at night.

Technofreak

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#2771861 3-Sep-2021 23:15

ChinnyChinChin:

Technofreak:

Google 5BX. Five basic exercises. 5 simple exercises easily done at home without needed any gym equipment.. There used to be a book called 5 BX which had an exercise programme designed to take you from unfit to very fit. It was developed for the Canadian Airforce many many years ago. Highly recommend it.

So I checked those out. I am concerned that it's an old plan, we know a bit more about the body now than we did in 1959. They look like they would stress my lower back out something fierce which has been a big issue in the past.

The human body hasn't changed since 1959. Those exercises work just as well today as they did 60 years ago. The age of the plan is irrelevant.

If you do the exercises as outlined in the book you won't stress any part of the body, unless you have an injury or some other problem. The exercise regime is designed to slowly develop your body and as you do so the exercises change to more demanding ones and greater intensity. Any healthy unfit person can start 5BX and not have a problem.

Your choice. You seem concerned about cost. I don’t know of a better plan especially for the price.You don't need to buy anything except the book, you can download it for free from here.https://www.google.com.au/url?sa=t&source=web&rct=j&url=https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf&ved=2ahUKEwiN-_rQ1eLyAhV1gUsFHSmqD50QFnoECAMQAQ&usg=AOvVaw3RVGVPWB1ZAGzLfowYW3FP

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#2782937 23-Sep-2021 16:06

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