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That's more like a cardio session, hence the 145 bpm heart rate. Just my rest between sets for that workout would be 35 minutes! But hey we are all different.That's a lot of work done in 35 minutes.
That's more like a cardio session, hence the 145 bpm heart rate. Just my rest between sets for that workout would be 35 minutes! But hey we are all different.
3 minutes rest between squat sets or any heavy compound exercises after warm up sets.
There's also a Strava plugin that does a more detailed analysis of your workouts.
Welcome to thread. Don't worry about 'amateur' status - everybody starts from a different place. We know from the weight loss thread that you've lost weight very successfully in the past and it's great that you're ready to add exercise into the mix. I'm sure it will help you surpass your previous achievement.
I'm surmising from the other thread that your BMI is currently somewhat above 30 at the moment. In this respect, it is important that you get checked out by your Doctor (if you haven't already done so.) Your current weight in itself is considered a risk factor and often is accompanied with other conditions such as diabetes or hypertension which need special consideration. Sorry to be a bit boring on this but it's important in terms of exercising safely.
If it is an option for you to consult a Biokineticist, they would be qualified to advise you on exercises, train you or design a safe exercise program for you. Maybe you have medical aid that could help with this?
If you search on the internet, the recommendations you will tend to find include walking, stationary cycle (particularly the recumbant cycles which are good if you don't have much core strength yet) and Swimming/aqua aerobics. Some form of strength or weight training seems to be beneficial but I couldn't suggest what form would be safe for you.
You are on the right track with the walking and not jumping in to some form of hard core exercise (no Crossfit just yet maybe . As you lose weight and improve your fitness, you will be able to progress in terms of your workouts.
Good luck with your continued journey. Please come back and keep us posted with your progress and your workouts.
I like what you've done and it is precisely how I lost my wait. Intermittent fasting (sort of) - I eat breakfast and supper daily and weekends are 3 meals. And the walking which of course you need to build up over time and as your body allows, as you get fitter.
In terms of exercise, honestly and I will probably get killed in this thread, I only do cardio, no weights. It works.
Change around the treadmill, have a phase of walker faster but flat, then slower on an incline etc.
Most importantly - drink water, lots of it and nothing else, if you can ;-)
All the best
EDIT: Do you have a fitness/running watch to track your fitness progress. It is my best motivation.
are these stats from the xiaomi scale?Yeah I’ve enabled athlete mode and had my sister’s boyfriend review me and my stats and he’s stated they’re actually quite accurate, so that’s good to know. He did say I need to up my BMR, and that the body fat % could be 1 - 2% lower on the app, but that also varies per person.
If anyone is interested, it’s the Bneta smart scale on takealot. R799
Stats screen below: