I just quit smoking after 20+ years. I want to start aerobic exercise but I don’t want a heart attack. How?
July 23, 2009 by Rachel
Filed under Aerobic Exercise
Ken B asked:
I don’t want to push myself so hard that I die. I am 42 now. What is a good thing to do for aerobic exercise? How slowly should I start?
What signs should I look for to be sure I am not pushing to hard?
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Try Yoga or Tai-Chi for couple of months before getting in to Aerobics. That will certainly help.
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If you have never done this you will get sore after just a brief workout.
Here’s what i’d do, your goal get one in mind.
walk at a nice pace not to fast but not so slow you could be passed by grandma in a walker. I’d go 20 minutes on a treadmill followed by a light lifting workout. Chest and tri’s do 3 sets of flat bench press do 10-16 reps.
Next to the pec deck machine 2 sets of 12 reps
Next do incline dumbell presses at not to steep of angle 2 sets of 10 reps.
Then triceps do 2 sets of machine extensions followed by 2 sets of pushdowns do 10-16 reps.
Do all of this on a monday take a day off
Come back on wed. then do 20 minutes on a treadmill then do back and bi’s.
Exercise pulldowns 3 sets of 12 reps, seated rows 4 sets of 12 reps.
Then for bi’s 3 sets of curls with the z-bar 14 reps.
Rest thursday
Come back on friday and do a light leg and shoulder workout.
Then on saturday walk for 30 minutes with no exercises.
Rest sunday
Come back the following week and do it all again.
You might get a little muscle sore( This is normal ) not a thing to worry about or see a Dr. for.
Do this for about 4 weeks and try increase the intensity a tiny bit every week.
When you get done with this 4 weeks increase you treadmill to 25 miutes during the times you lift and leave the same for saturday.
When you feel stronger and days you feel ing strong go ahead and lift some extra weight or try and go heavier in 3 months you will find yourself stronger maybe depending on how heavy you are now you may get leaner but actually weigh more but look thinner (MUSCLE WEIGHS HEAVIER THAN FAT)
Guranteed you will feel great.
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First, congrats on quitting!
As lame as it sounds, you should talk to your doctor before you start any exercise plan, especially with your history of smoking. You don’t want to hurt yourself and then quit.
I agree that Yoga & Tai Chi could be a great stepping stone into something aerobic, but you can’t substitute it for true aerobic work. They are fabulous things, but I recommend doing them *in addition to* aerobic/cardio work.
What your doc will probably have you do is start on a low impact program on an elliptical machine or bike for 10 or 15 minutes 2-4 times a week. You would then increase your time every week or two as you gain energy.
Good luck to you!!! : )
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Start very slow. Watch for shortness of breath. Walking is an exercise that is easy to do just about anywhere, and is easy to control.
Congratulations on quitting!