In general, the body is making changes as soon as you start working out. Although, it can take roughly 4 weeks of regular, consistent working out to in fact gain strength a d increase stamina. It can take as long as 6 weeks to start visibly seeing the results most of us want in terms of dropping dress sizes or shedding the pounds.
Yes it is safe to start better late than never. It’s just important not to overwhelm yourself and to create a good starting pace for you to get into a good training regiment that you can incorporate as part of your lifestyle. It’s important to gradually increase weight and intensity as you progress to avoid any injuries or doing too much too soon and burning out. With proper guidance and someone to show you a good path getting back in the training game or deciding to finally start training will be one of the most rewarding things you can do for your health.
I want you to think back to the last time(s) you ever tried to get into shape and lose weight. How successful were you? What made you fall off track? well… Congrats, you already know that the “get in shape” method didn’t work for you. Exercising with health conditions means you need to learn the true benefits of exercise even if you are not in perfect health or shape. Benefits from regular workouts can help lower blood pressure, improve heart function and blood sugar control. It can help reduce stress and can help take the edge off depression. It can also help with sleep, manage your weight and build confidence.
Exercise benefits everyone and not just those who are able to do strenuous activities. Even incorporating a little bit of daily walking has benefits.
People from all age groups and all fitness levels can benefit from working out regularly when done at a good moderate level of intensity. If you suffer from a disability, training can help you improve your ability to do everyday tasks.If you’re under 35 yrs of age and in good health, it’s generally assumed that you can start training. If you don’t have health issues but are overweight you can generally start a slow progressive training. But obesity increases the risk of heart conditions, so see your doctor first if you’re seriously overweight and you haven’t already been screened for heart disease. Also, double check with your doctor if you have chronic pain from structural problems like joints or spine disorders from an injury or surgery. This way you can get the doctor’s go ahead so you can be trained to accommodate any range of motion limitations.
Getting into shape fast is not the right mindset. It’s what do I need to do and what path should I follow to get their safely. You need to look at the body fat % and go from there. Once you get your body fat percentage down, you can now turn your focus to packing on muscle or toning up.
When we use free weights, we are engaging more muscles because we have to work to stabilize the weight while lifting it. The downfall is that we up the chances of injury unless you maintain perfect form.
Machines are fixed to an axis that only allow you to move in one or two planes, but the downfall of machine is that if this is the only thing you use to train it can lead to lack of functional training which In the end leads to injuries outside of gym walls.You could technically injure your knee or ankle stepping off a sidewalk if your stabilizer muscles are ignored in order to train your larger muscle groups. But a very good upside to machine is that it will allow you to lift heavier and really target specific muscle groups. That’s why I’m a firm believer in using both free weights and machines. I believe in a good balanced approach and body weight exercises are always a great starting point to strengthen the body and ligaments to prepare them for heavier weights and more. It helps you build lean muscle mass, You can burn fat fast at any fitness level and it’s always challenging. You’ll gain core strength and It can increase your flexibility. There’s never an excuse to not workout. You’ll achieve better balance with body weight exercises as well. As for cardio, minute per minute it indisputably burns way more calories than you do strength training. This may explain why aerobic exercisers lose more weight in less time than strength trainers but cardio really doesn’t do anything for the muscles and if you’r trying to tone up or lose the jiggle it’s not really gonna be the best bet. So, you need to know how to incorporate these different methods as part of your training program.