Quote (bubbachunk @ Thu - Sep 23 2010 - 23:47:09)
Quote (smoked @ Thu - Sep 23 2010 - 22:01:30)
You trying to get into better shape for running or stronger aka muscle
general better shape, nn huge muscles or strength. just healthy and lean
^ Glad to see you said that ...
Working out earlier in the day would give you more energy throughout the day, and you might not feel so sluggish before doing a workout. The basic "standard" is that for 1 hour of exercise, you gain 2 hours worth of energy for the day. That being said, that's not always how you will feel (especially when you're just starting up again).
My own idea would be to suggest that you try for overall fitness, including flexibility and cardio training, and not just weight training. I'd also suggest maintaining a healthy diet and getting lots of rest. But for a workout routine, I guess it depends on whethe ryou have specifc goals; it will also depend on what you like, and what kind of shape you're in. But just starting out, it's a good idea to avoid using heavy resistance with multi-joint exercises unless you're strong or you have really great form. Wall squats can improve strength in people who can do squats with 300 pounds, for example, and they use no weights at all. By all means, work into squats, deadlifts, etc asap once you feel comfortable.
I would recommend doing work on stability, balance and core strength as early as possible. Those things improve the strength of stabilizer muscles, which are going to be weak if you haven't worked out often. This will improve posture, co-ordination, muscle memory, muscular endurance, static and mobile strength, and it will also give you some base strength from which to build. That kind of stuff sounds kind of weak, but these days pretty much every professional athlete does more stability/balance/core stuff than anything else. It's not to be lol'd at, and it's fun. And fun stuff helps keep you motivated.
You will still want to focus on weight-training at least 25% of the time. It builds muscular strength, power, and endurance, it increases muscular size, and it improves posture...and it's actually as effective as cardio exercise in losing weight. Not only that, but you burn a lot of calories during recovery periods after lifting weights. And it helps you shape your body, and it will improve your body composition.
Specific exercise-wise, you need to know your goals before you know what to do. This post has been edited by RewtheBrave on Thu - Sep 23 2010 - 22:51:58