Have a question for all. I just started about a week ago exercising or moving after a very sedantary life. And overweight. I have about 50 lbs or more to loose.
Last week I did 45 minutes of circuit training and the next 2 days after that, I felt awful. I felt a little sore, but most of all, felt very exhausted to the point it felt like a hangover. After that day, I had no energy or motivation to even do some walking.
Did I overdo it starting out?
I want to do some circuit training, but thinking I need to build endurance first. or start slow. yesterday I walked 2 miles, today I walked 1 1/2 miles with 2 lb weights. Recommendations please?
Thank you in advance for your encouragement and support!
Beginner & Circuit training
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fitoverforty
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Re: Beginner & Circuit training
Hi and welcome! Good job on getting back to exercising! 
I definately think you over did it on the 1st day. 45 min. of circuit training is hard on anyone - much less someone who not been exercising at all in a long time. Your body was just letting you know that you may need to start a little slower or less intensity.
Also, your eating routine in alignment with your exercise is very important. Make sure you are fueling your body before and after your workout with healthy energy providing foods. Healthy carbs before your workout (at least 30 min. to an hour before). I like oatmeal or if its a mid day workout I like to have a banana pre workout. After your workout your body will need some protein to help your muscles recover. I drink a store bought protein shake - but homemade is best with some protein powder and water.
I think the walking 2 miles is great! And the 2lb weights with walking also great - keep doing that and build up to more miles or more intensity as your body gets more in shape. You can add 15 to 30 seconds jogging, then walking til recovered, then jog again - but only AFTER you have been walking for a while, building up your endurance.
You could do some single arm overhead raises while walking, alternating arms as you walk for about 1 minute in every 10 minutes of walking. Just some ideas for you to help burn those calories!
If you need help in the food area of what to eat and when - what most recommend here is that you post what you eat and what times eat, what time you work out.
Then suggestions and tweaking can be made to help you.
Congrats on what you've done so far and keep going!!
I definately think you over did it on the 1st day. 45 min. of circuit training is hard on anyone - much less someone who not been exercising at all in a long time. Your body was just letting you know that you may need to start a little slower or less intensity.
Also, your eating routine in alignment with your exercise is very important. Make sure you are fueling your body before and after your workout with healthy energy providing foods. Healthy carbs before your workout (at least 30 min. to an hour before). I like oatmeal or if its a mid day workout I like to have a banana pre workout. After your workout your body will need some protein to help your muscles recover. I drink a store bought protein shake - but homemade is best with some protein powder and water.
I think the walking 2 miles is great! And the 2lb weights with walking also great - keep doing that and build up to more miles or more intensity as your body gets more in shape. You can add 15 to 30 seconds jogging, then walking til recovered, then jog again - but only AFTER you have been walking for a while, building up your endurance.
You could do some single arm overhead raises while walking, alternating arms as you walk for about 1 minute in every 10 minutes of walking. Just some ideas for you to help burn those calories!
If you need help in the food area of what to eat and when - what most recommend here is that you post what you eat and what times eat, what time you work out.
Then suggestions and tweaking can be made to help you.
Congrats on what you've done so far and keep going!!
Re: Beginner & Circuit training
Agree, you might have over done it...but I will relay experience
I started to go to the gym the first time at age 60, just after I recovered from a stroke. I led an unhealthy sedentary life plus I smoked and ate all the wrong stuff.
I joined the gym and got a trainer. After first session with trainer, I go in car and went home. It took me about an hour before I had the strength to get out of car and go inside. I thought I was going to die or at least throw up. Very sore the next day...... The second day, the same thing and I thought why am I doing this, can I really do this?
But as sessions continued, this tired feeling immediately after work out disappeared. Now I just feel super great after work outs.
FYI...as this was the first time I ever exercised (August 2011), I got a personal trainer for about 10 weeks and results were amazing. This gave me an opportunity to learn how to do the exercices corretly, especially form, and also learn about working out (how long, how many sets, how many reps, how heavy for the weights and muscle groups). Also I got some great advice on eating the right stuff.
Getting a trainer was the right first step for me and I don't think I would have kept enthusiasm about going to the gym had I tried to go it alone.
One last thing...this is an excellent site
Keep it up
Poppy
I started to go to the gym the first time at age 60, just after I recovered from a stroke. I led an unhealthy sedentary life plus I smoked and ate all the wrong stuff.
I joined the gym and got a trainer. After first session with trainer, I go in car and went home. It took me about an hour before I had the strength to get out of car and go inside. I thought I was going to die or at least throw up. Very sore the next day...... The second day, the same thing and I thought why am I doing this, can I really do this?
But as sessions continued, this tired feeling immediately after work out disappeared. Now I just feel super great after work outs.
FYI...as this was the first time I ever exercised (August 2011), I got a personal trainer for about 10 weeks and results were amazing. This gave me an opportunity to learn how to do the exercices corretly, especially form, and also learn about working out (how long, how many sets, how many reps, how heavy for the weights and muscle groups). Also I got some great advice on eating the right stuff.
Getting a trainer was the right first step for me and I don't think I would have kept enthusiasm about going to the gym had I tried to go it alone.
One last thing...this is an excellent site
Keep it up
Poppy