trying to get healthy, questions about exercise and rest

CD.

hi, basically, i want to get into shape over the summer and stay in shape.

i'm about 5'11, weigh 13 stone 2 (down from 14 stone since around the begining of may.) and am 19.

i have a cross trainer, but using that for longer than two minutes without a break is making my knees sore, they are fine once i stop for a few minutes, but was worried about injuring myself, if i push myself, i can do a half an hour (ten minutes, break for a minute, then twenty minutes with no break) but as i said, i dont want to hurt myself and it isn't comfortable. i figure if i try continue, i will either hurt myself, or give up.

so, my plan is to get an exercise bike and use that, i figure there will be low impact on the knees and allow them to gain strength and i can add in the cross trainer.
i am also going to buy some weights and use them for toning.

my current goal is to work up to cycling an hour a day, the adding in the cross trainer for maybe 15 mins/30 mins, then use the weights for toning.
i would like to add running into it as well, as that is something i enjoy, but i am self concious at the moment and don't want to be out in public, looking like i am dying while running, so i was going to add that in slowly, after i have used the bike to help get myself fitter.

i was wondering about recovery and such, for example, you are not supposed to do the same toning/weight lifting exercises two days in a row to prevent injury and allow the muscle to heal, would it be the same with biking/other exercise? or would it be alright if i worked my way up to doing an hour a day, every day of the week? or do i need to take days off?

in terms of my diet, currently, i am doing Weightwatchers to take off the bulk of the weight, I'm partially going by scales and partially how i look, i would like to get down to about 12 stone (the doctor told me that it is a healthy weight for my height/age) but at the same time, if i add muscle and look/feel healthy, while being over 12 stone, i'm not going to freak out.

i drink a lot of diet drink (coke zero or pepsi max) which i am going to replace with water (which will be a struggle, i dont like the taste or water, and yes, it does have a taste). i find that once i stop drinking something like coke, once i have it again after a few weeks, it tastes awful and i have to get used to it before i can enjoy it, so i am hoping that will happen with water (that i will get used to it and enjoy it, not that it will taste awful.)

my body responds well to exercise and i can lose weight quickly through exercise, which is a plus, i know this from past experience. i am not too worried about bulking up or getting large muscles, i am quite broad shouldered naturally.

my overall goal is to be healthier, i have given myself 70 days to exercise, once i make it to 70, i will continue, but i dont want to start and stop before i have given myself a chance, so i will stick with it for at least that long.

can anyone see any problems with this plan or have any advice that would help me improve it? i know it is a bit of an info dump but any help would be much appreciated.

ECFitness

Hi there, it is advisable to leave 24+ hours in between your toning sessions and one day in between running or cycling as a guide. Yes you can work your way up to an hour a day as your body adapts. Rest is important so I wouldn't aim to work up to 7 days a week unless you were training as an athlete for an event. Personally I like Ballygowan water it tastes better than any water I've tried! Good luck!

Khannie

Welcome to boards.

CD. wrote: »

i have a cross trainer, but using that for longer than two minutes without a break is making my knees sore, they are fine once i stop for a few minutes, but was worried about injuring myself, if i push myself, i can do a half an hour (ten minutes, break for a minute, then twenty minutes with no break) but as i said, i dont want to hurt myself and it isn't comfortable. i figure if i try continue, i will either hurt myself, or give up.

One of two things is at fault here:

1) Your cross trainer may be crap. I have used ones where the pedals are too far apart and this causes your knees to be in an uncomfortable position. If you have one of these, bin it.
or
2) You have some knee problem that you need to see a doctor about.

CD. wrote: »

so, my plan is to get an exercise bike and use that, i figure there will be low impact on the knees and allow them to gain strength and i can add in the cross trainer.
i am also going to buy some weights and use them for toning.

Exercise bikes are no substitute for the real thing IMO. Real bikes are much more comfortable and it's nicer (especially during the summer) to get out and about. Would you consider a real bike?

CD. wrote: »

my current goal is to work up to cycling an hour a day, the adding in the cross trainer for maybe 15 mins/30 mins, then use the weights for toning.

90 minutes of cardio is quite a lot. I would suggest more weights and less cardio than that.

CD. wrote: »

i was wondering about recovery and such, for example, you are not supposed to do the same toning/weight lifting exercises two days in a row to prevent injury and allow the muscle to heal, would it be the same with biking/other exercise? or would it be alright if i worked my way up to doing an hour a day, every day of the week? or do i need to take days off?

I think a rest day is important depending on how much exercise you're doing. I'm on one today and looking forward to sitting on my bum. If you're getting in 10 hours of decent activity a week then I think you probably deserve a day off.

CD.

thanks for the welcome.

the pedals may be too far apart, i have used cross trainers before with no problem, i got it for free off a relative, i assumed the fault would be with myself (like a weakness) because the person i got it off, would have done his research on it.

i would get a real bike, but there is no where really to bike in my area and i wouldnt really have anywhere to bike too, i would probably use an exercise bike more than a real one, as i would get bored cycling aimlessly and i would probably get lost due to a horrific sense of direction.

i might scale back the cardio, there were some exercises i found (on boards) where you only do a minute of each, i might start with that and look up other exercises and slowly increase the reps.

would it be better to take a break every few days, or just once a week? or would it really matter just as long as there is a break in there somewhere?

Khannie

CD. wrote: »

i would probably use an exercise bike more than a real one, as i would get bored cycling aimlessly

Haha. You see the contradiction there, right?

The main thing I dislike about exercise bikes is that the action is nothing like a real bike. I'm just not a big fan of them. Maybe good ones feel better. If you think you'll use it more then I suppose that's what's important.

CD. wrote: »

would it be better to take a break every few days, or just once a week? or would it really matter just as long as there is a break in there somewhere?

I don't think it matters too much once you listen to your body. If you find yourself overly tired or getting ill more frequently then it's time to rest more.