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maximising excersise?

C

Cosmic_Horror

Golden Member
hi,

i recently have had a bad spell in regards to my health and need to get myself back in shape (i am male, late 20's). I am somewhat aneamic at the moment (due to some of my medication i am on) so i have to be wary of over doing it. I have also put on a little bit of wieght, around my waist , neck and face, (side effect of my medication) and lack of energy to do anything physicaly intensive.

My doctor recommends start with brisk walking for a few weeks (3 times a week, least 30mins, an hour is better) and work up untill i feel i can jog that again. also he recommends i do some free weights to put on a little muscle to help my metabolism.


Are there better times in my day where i can maxismise this activity? , that is should i do my walks first thing in the morning before breakfast ? after breakfast or after work in the evening before dinner ? does it make any difference?

in regards to training with wieghts to put on some muscle, what would be the most effective routine?

i was thinking over a week, walk or jog, monday, wednesday and friday and do wieghts on tuesday and thursday and have the weekends off.. is this sensible... ? i didn't really think of any of this at the time i was discussing it with my doctor, and my next appiontment is in a fortnight so i thought i would ask here and see what info i could gain. 🙂

any help or information is greatly appricated.

thanks 🙂
 
If you can manage, it's actually better to do cardio exercise (walking) immediately before weightlifting. The cardiovascular exercise gets your blood pumping and your weight routine will therefore be more effective at burning fat and building muscle.
 
Originally posted by: Zim Hosein
This site should be of help Cosmic_Horror: http://geekfitness.com 🙂
Click to expand...

The plan you have is alright.

You want compound exercises.

Squat,
Bench press,
Military Press,
Pull ups,

Bodyweight exercises such as pull ups, push ups, dips are also great.

Just go with the basic 10reps x 3sets for now. You can always build on that later.

Best time to do cardio is after you wake up. But you being aneamic I'm not sure what that is to start 🙁 and I'm not sure you would take it. But for a healthy person I'd say go run in the morning but with your condition I DON'T KNOW. May be worser for yout hen good. You also mention that you get tired quite easily.

Koing
 
thanks for all the info guys 🙂

and for the link. 🙂

i am aneamic. that means i have a currently have less red blood cells in my blood than i would normally. (currently is it roughly 2/3 of what it should be). the effect is i do not have the energy levels i had previously and have to be carefully not to over do it when doing streneous exersice.

thanks again 🙂
 
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