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Discussion Starter · #1 ·
Hello, everyone. I have decided that I want to incorporate exercise into my life. The only problem is I really don't know what a good exercise routine is since I haven't exercised much in my life before this. I am not athletically inclined, by any means, but I think jogging for 30 minutes or so a day would be beneficial to me. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> Do any of you have some suggestions as to how I should begin exercising or what I should do to slowly build up an endurance for jogging or other activities? I am 19 years old, female and weigh around 125 lbs. My main goal is to tone my muscles, and build some in my legs and arms. Mainly, I would just like to be fit and be in shape.<br>
Thank you so much for your suggestions! I appreciate it. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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The couch to 5k program is great for beginning running. It'll also build up your endurance for other activities like you want. Other than that, I would probably just go hiking or swimming, unless you're working towards a really specific goal, rather than general health and fitness <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml" target="_blank">http://www.coolrunning.com/engine/2/2_3/181.shtml</a>
 

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Lift weights.
 

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And I mean as heavy as you can.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Envy</strong> <a href="/forum/post/3091831"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
And I mean as heavy as you can.</div>
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great way to get hurt. don't lift as heavy as you can, especially without proper training about how to lift weights safely.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>luvourmother</strong> <a href="/forum/post/3091835"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
great way to get hurt. don't lift as heavy as you can, especially without proper training about how to lift weights safely.</div>
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Of course one would learn the proper lifting techniques first, but when I see women lifting far below their capabilities, I can't help but to sigh.
 

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From my understanding, heavy weights, less reps = strength and bulk<br>
Lighter weights, more reps = strength and toning.<br><br>
I don't know many women that want to bulk up.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Limes</strong> <a href="/forum/post/3091899"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
From my understanding, heavy weights, less reps = strength and bulk<br>
Lighter weights, more reps = strength and toning.<br><br>
I don't know many women that want to bulk up.</div>
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No, it's the opposite.<br><br>
That's why bodybuilders do more reps that professional weight lifters.<br><br>
Even though they both go to until fail.<br><br><br><br>
And women hold an irrational fear of bulking up anyway.<br><br>
And toning is a bs word.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Envy</strong> <a href="/forum/post/3091905"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
And women hold an irrational fear of bulking up anyway.</div>
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This is definitely true. It's hard to bulk up, especially as a woman. I probably couldn't do it if I tried <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p">
 

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uh, I can bulk up pretty fast. Each woman is different.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vMaryv</strong> <a href="/forum/post/3091933"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
uh, I can bulk up pretty fast. Each woman is different.</div>
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how many pounds of muscle?<br><br>
and what do you mean by "can"?
 

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Discussion Starter · #13 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Limes</strong> <a href="/forum/post/3091821"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
The couch to 5k program is great for beginning running. It'll also build up your endurance for other activities like you want. Other than that, I would probably just go hiking or swimming, unless you're working towards a really specific goal, rather than general health and fitness <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml" target="_blank">http://www.coolrunning.com/engine/2/2_3/181.shtml</a></div>
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I think I will try this routine, and see how I like it. <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D"> I may not get up to running the full three miles, but I'll give it a shot. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br>
Do any of you know what would be a good weight training routine to start with? I would like to alternate the cardio days with the weight training, if I have time. :p
 

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Discussion Starter · #14 ·
And I do have some experience with lifting weights, as that was my favorite workout to do in high school gym class. <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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I do belly dancing, Carmen Electra's strip aerobics, running and yoga, cause I get bored if I don't do something different each time. I hate working out, but if I feel like I'm learning something new and can keep my brain active I'm in. What type of person are you? Do you need a goal to accomplish or are you competitive or crave learning or...? Then build off of that. You'll be setting yourself up for success!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Envy</strong> <a href="/forum/post/3091905"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
No, it's the opposite.<br><br>
That's why bodybuilders do more reps that professional weight lifters.<br><br>
Even though they both go to until fail.<br><br><br><br>
And women hold an irrational fear of bulking up anyway.<br><br>
And toning is a bs word.</div>
</div>
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Body builders have those short thick muscles rather than the long lean ones of swimmers, though. Isn't that because of lifting heavy?
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>LedBoots</strong> <a href="/forum/post/3092261"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Body builders have those short thick muscles rather than the long lean ones of swimmers, though. Isn't that because of lifting heavy?</div>
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Nah, it's because swimmers don't lift as much.<br><br>
In quantity.
 

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Body builders have more sarcoplasmic hypertrophy, which requires not only consistent mid range or relatively high rep resistance training, but typically a significant caloric surplus as well, and testosterone also plays a role. For most people, it does not come easy, and doing it on accident is not a realistic worry, as Envy mentioned.<br><br>
Heavy resistance training, low rep high weight, even certain types of isometric training, difficult calisthenics like hand stand or 1 handed pushups, generally causes more myofibrillar hypertrophy, which is generally considered to be more functional, and less bulk inducing as well. The debate between the two types of hypertrophy is complicated, but it is also widely believed that they are mutually dependent, meaning if you don't vary your weight range you will eventually hit a peak, yet another factor that makes it difficult to accidentally become either a body builder or power lifter.<br><br>
Pretty much everything that has been mentioned sounds like a good idea. The important thing is just to start off doing something, anything, preferably something that is not boring. It's hard enough getting into the habit. I would worry about fine tuning your routine later.
 

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This is interesting. I know I always worry I will bulk up when I lift weights, so I do low weight/high reps, but I will try heavier and less reps. I was a gymnast when i was young, and would walk on my hands, etc and never bulked up then, so Idk why I believed this.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>LedBoots</strong> <a href="/forum/post/3092322"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I was a gymnast when i was young, and would walk on my hands, etc and never bulked up then, so Idk why I believed this.</div>
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I personally prefer to work out gymnast style myself, particularly ring training. Functionality aside, it's just more interesting to me. But ultimately resistance is resistance regardless of where it comes from. No reason to be afraid of weights if that's what you enjoy, but also plenty of other options if you don't.
 
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