How do you start exercising after years?

[Anonymous]

how to avoid soreness? from which exercise should you start? What to do first? what habits should follow exercising?

[CasaNorba]

soreness is actually a sign of progression. if you dont get sore then you're obviously not working out hard enough and won't see results.

but if anything always do multi jointed exercise before the single jointed ones. also work your bigger muscles first then your smaller one.

always drink a protein shake or BCAA after your workout. that should jumpstart your recovery and prevent most of your soreness later on

[Asker]

that's very helpful thank you for sharing!

[AmandaYVR]

Your second tip is very interesting. 👍

Regarding eating, it's actually opposite for men and women. They've done studies.
And the protein thing has been disproven. (I know many men don't believe this.)
I copied all this down and previously sent it to a friend so I'll tell you the same, since it's easy enough to paste.

Do protein powder supplements go directly into the muscle and aid in muscle repair and rebuilding?

Protein powders became popular in California in the 70s and 80s.
Once used by bodybuilders, today they are sold to everyone, and the marketing is working. Today it’s a 7 billion pound industry worldwide. 1 in 20 take them to reduce muscle wastage.
The tempting theory behind supplements is that the protein in them goes straight to your muscles. It is based on the idea that powders like this provide protein in a form that your muscles find easy to use.

They did an experiment on a doctor and had him do leg presses, using only one leg, while resting the other.
Afterwards, they gave him a dose of protein power.
They chemically labelled the protein in the drink, so that they could trace its movement through the body, and then we saw it in the muscle samples which they took from each leg.
It happens quickly, too. Within as little as 2-3 hrs of taking the biopsy samples (they extracted biopsy samples with a very thick needle into each leg muscle), it was confirmed that the protein did in fact make it into his muscles. And yes, more of it ended up in the exercises leg, than the resting leg. There was a 13% increase in protein in that leg muscle.
So at first glance, there APPEARS to be an unquestionable logic. Protein goes straight from the drink, into the muscle, so they must be giving a boost.

[AmandaYVR]

However...
But does that mean taking protein supplements gives bigger muscles?
We recruited 24 volunteers ranging in age from 20-67. They all had a set of baseline measurements taken – muscle strength, body fat, and ultrasound of muscles.
Then they began on an 8 wk training situation, and half the volunteers given a protein shake afterwards, and half the volunteers given a placebo drink, with no protein whatsoever.
They lifted heavy weights 3x/wk, for 8 weeks.
Everyone got stronger. On average, 30% stronger than before. With on average 1-2% more muscle mass.
After 8 wks, all subjects were stronger, more able to lift more weight, and everyone put on more muscle.
But there were no significant difference between those who were given protein powder, and those who were given placebo.
So over our 8 wk trial, the protein shakes did not give a benefit.

This seems baffling, because earlier we saw first hand how protein consumed in a shake, went directly into the leg after exercise.
The reason? Our diets are full of protein, we generally do not need more, and adding more doesn’t seem to help us build muscle. There is a limit to what the body can cope with. About 20-30 grams is as much as the body can take in, in a single consumption. Anything more, and you’re either going to burn it as energy, oxidize it, store it as fat, or pee it out as urine. The body is very efficient at maintaining a state of homeostasis.
So it is not going to go into the muscle or build any more muscle. As long as we get enough in our diet, any extra is just a waste.

[AmandaYVR]

Also, in another study...

Is it better to exercise on a full or empty stomach?

I won't type out all of the study parameters, but will just give the results.
Results were surprising. There is a gender difference.
Most men burn more fat after exercise on an empty stomach (with an 8% increase in fat burning.)
While for women, 22% more fat burning on a full stomach.

Why?

It may be due to how men and women store fat.
Both store carbohydrates in muscles. Men have more muscle than women, which gives them greater capacity to store and use carbohydrates. Men are designed to burn carbohydrates, preferentially.
So if men eat before they exercise, they will have such a supply of carbohydrates, that's mainly what the body will use. The effects of carbohydrates consumption last throughout the day. So instead, to burn more fat, they need to do their exercise on an empty stomach.

[CasaNorba]

@AmandaYVR it sounds a little weird if it works different for men and women since our muscle tissues function the same, but then again testosterone and estrogen might play a role.

they also did not explain exactly what type of protein they used or at least its what I comprehend. there is Whey protein for example that our body metabolizes fast and instantly. therefore it is ideal to consume this one before a workout so you will have extra fuel before your workout and definitely after the workout so you can feed your fatigue up muscle.

there is also casein which is the body metabolizes a lot slower, it stays in your system for at least 8 hours. this one is no doubt ideal to consume before you go to bed cause after all that is how much hours the average human sleeps and you obviously heal and repair during sleep. so taking this one right when before sleep will work miracles

[Dinosaursandanime65]

We start off with jumping jacks. Then…. I think it’s called…. I forgot. Oh wait, something like Elbow stretch. Then bring one heel up, hold onto it and balance for 10 seconds (for all). Other side. Now Arm Noodles. Bend over and let your arms hang, touch your toes if you want. Alright, now some push ups. Do some of those, maybe 4-7. After that, we do some Russian Twists. Sometimes we also Tucks.

[Dinosaursandanime65]

Triceps stretch, that’s what it was called. The second one

[Dinosaursandanime65]

Also try Leg Lifts

[Anonymous]

If you’re talking cardio then start with low intensity steady state cardio (like walking, brisk walking, yoga, etc).

If you’re talking weights or resistance training then start with just bodyweight exercises and do a full body work out instead of focusing on specific muscle groups.

Always stretch and do a proper cool down post work out to reduce soreness and avoid injuries :)

[jennifer_bloom]

I haven’t gotten too much exercise since leaving my job where I was on my feet for 8 hours a day but I do planking and walking or stand when I watch tv instead of sitting.

[iBeowulf]

Fasted cardio or only water and exercise before breakfast are what I use. Running in place for a few minutes or thirty minutes, is what I reccomend.

[Wise4myage]

My advice is to start off slow and work your way into it. That will help you a lot, and do lots of stretching.

[Hispanic-Cool-Guy]

Start slow at the gym. Walking on the treadmill for 15 minutes then you built up slowly from there. Good luck. 😃

[John_Doesnt]

Exercise is for girls.
Guys work and make money.

[Whatthefluff]

"Great events turn on small hinges"

[msc545]

Carefully!!

[Calgarydirty69]

just do it! Nike