Post # 1
I just got a brand spanking new recumbent bike. Tonight I did my first workout (I hate to admit this, but before today, I was pretty much a sloth and that’s gonna change). I biked for 25 minutes plus I did a warm up and cool down routine. My heart rate started at 80 and I kept it at 115 for about 20 minutes of the workout.
How long should I be working out a day? How much a week? What should my target heart rate be to get the maximum aerobic benefit?
I’m pretty out of shape (Like I have about 60 pounds to lose, and I’m 38.)
*I’ve Googled for pertinent information….but it seems like just about every website and webpage has different answers on this type of stuff.
Post # 3
40 mn a day at minimum – do intervals of high intensity And make sure That you incorporate a three minute warm up and 3 minute cool down and some stretching. Once you get down to your Ideal weight Or your ideal fitness level You will only need to work out 4 -5 days a week to maintain. It never hurts to do a little extra so remember that that you can always do more If you feel like it.
Also since you’re going to be working out a lot be sure that you start incorporating protein packed meals into diet animal-based proteins and even Lentell or bean based proteins are really good for you to. Another thing to keep in mind is that If you’re serious about losing or trying to lose weight make sure that you count your calories write everything down. There are a lot of free online tools that you can use Ted journal your caloric intake. good luck!
Post # 4
I would not start with a lot or you probably won’t maintain it and you’re going to be really sore and have a hard time doing your next workout. Your HR wasn’t that high, so you can push yourself a bit more. I would start with 30 minutes every other day and try to go on a walk on the days in between. Then bump it up to 45 minutes on some days and intervals on other days (2 min hard, 2 min easy). Then you can switch walking days with harder workout days and eventually get up to an hour/day, I wouldn’t do more than that. The most common problem with people starting to exercise is that they do too much too soon and they either get injured or just get too tired. Good luck!!