3

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Exercise Recommendations

Answered on August 19, 2014
Created May 21, 2012 at 10:09 PM

What type of exercise are people doing out there? I seem to read so many blogs by Cross Fit enthusiasts. I don't have the budget for that at all.

De641ff2accb4975e1f42886b43009db

(2227)

on May 28, 2012
at 04:32 PM

Yeah definitely, you'll have to buy resistance bands or dumbbells and pullup bar.. but that is the only required equipment. You can modify any of the moves to suit your ability level.. I enjoyed it.

D1908552223e8a97b17f02a90cf795bf

(487)

on May 28, 2012
at 01:15 AM

Woo Kelly clan! Plus I 2nd the walking, plus just lifting heavy things. Even if it is groceries and not using the cart and the store!

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 27, 2012
at 11:07 PM

I saw a commercial for p90x, and I've heard of it before. Would you recommend it to a beginner to exercising "for real real"?

E0b470a5004a31513b0e7d47dde1a6c6

(15)

on May 22, 2012
at 05:46 PM

I'm doing yoga, lifting and biking or walking 4 days a week.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 22, 2012
at 03:23 PM

Dave S. has it right. Strength Train 2-3 times, walk/hike 2-3 times, and run sprints 1-2 times per week. Lift heavy things/run sprints has been used since antiquity. CF has issues with overall programming, periodization, and recovery. Many boxes recognize this and strength training in separate work outs now. Strength Training with metabolic conditioning is not CF. It's lift heavy/run sprints with sprints being replaced with WOD's.

20203f15287a14924c714eb68a34ce6c

(596)

on May 22, 2012
at 08:47 AM

For overall health, that's about it. You will naturally begin to have desire for challenges, as long as you progress steadily. First you'll notice that you can walk for a longer period, than for a longer distance. Then you had some spints, or climb a tree fast, or swing on one of the branches. I started half an hour one year ago. 3 months later i was walking 10km(6-7 miles) for 2-3 times a week, on a fasted state and some sprints in tha sand, by the sea. Strenght-wise, establish some basic goals(2x bodyweight deadlift or so) and progress from there.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 22, 2012
at 01:58 AM

I have no strenght either. Btw, strength is the longest single vowel word in the english language.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 22, 2012
at 01:56 AM

Running several miles, say 3-5, maybe a few times per week is nothing like training for and running in marathons and triathalons. The strong evidence against "chronic cardio" is primarily against marathon runners. Dr. Harris, who wrote the best cariod/heat disease post ever, cops to running 3 miles several times per week. Obviously, he is not afraid of what it is doing to him.

5447e1f37d3ffa1525dac55be36ee454

(1019)

on May 22, 2012
at 01:39 AM

+1, great advice and simple. Great warning on Crossfit, easy to overtrain.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 21, 2012
at 11:36 PM

running requires sufficient carbs which is bad for MDA business.

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13 Answers

4
A968087cc1dd66d480749c02e4619ef4

(20436)

on May 21, 2012
at 10:24 PM

For me, mostly walking. I like MDA's suggestion of a lot of walking/hiking, lift heavy things once or twice per week and sprints once per week. I'm just not up to more than walking and some flights of stairs at the moment.

Crossfit is fun, but it's easy to overtrain. I noticed a lot of crossfitters with ankle/wrist/knee injuries at the box near me (when I tried it out for a month).

For lift heavy things, bodyweight and dumbbells do it for me.

5447e1f37d3ffa1525dac55be36ee454

(1019)

on May 22, 2012
at 01:39 AM

+1, great advice and simple. Great warning on Crossfit, easy to overtrain.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 22, 2012
at 03:23 PM

Dave S. has it right. Strength Train 2-3 times, walk/hike 2-3 times, and run sprints 1-2 times per week. Lift heavy things/run sprints has been used since antiquity. CF has issues with overall programming, periodization, and recovery. Many boxes recognize this and strength training in separate work outs now. Strength Training with metabolic conditioning is not CF. It's lift heavy/run sprints with sprints being replaced with WOD's.

20203f15287a14924c714eb68a34ce6c

(596)

on May 22, 2012
at 08:47 AM

For overall health, that's about it. You will naturally begin to have desire for challenges, as long as you progress steadily. First you'll notice that you can walk for a longer period, than for a longer distance. Then you had some spints, or climb a tree fast, or swing on one of the branches. I started half an hour one year ago. 3 months later i was walking 10km(6-7 miles) for 2-3 times a week, on a fasted state and some sprints in tha sand, by the sea. Strenght-wise, establish some basic goals(2x bodyweight deadlift or so) and progress from there.

2
C3bc92e6b5eba45dc55f43ac3c70cc25

on May 22, 2012
at 12:38 AM

Forget about Cross Fit, lifting weights, HIIT or the newest fitness trend. Try Muay Thai!!!

2
7d3a7b532811b6cfa2de09acdf52d145

(610)

on May 21, 2012
at 11:33 PM

Just do what you like and what you can afford. Nothing is more depressing than doing things you don't like, just because others do it. I'm not a fitness type of guy, so I don't bother with crossfit.

Instead I just do what I feel like, running up a hill every once in a while (free), skating for a few hours (I bought some 2nd hand skates for 15 bucks), go swimming when it's warm (in a lake it's free), just take a walk if I'm too tired (also free :) ), I do acrobatics every once in a while (lifting people), I dance a lot (all kinds of dances), I love to play tennis or tabletennis if I can find a worthy opponent (I bought a 2nd hand tennis racket for 5 bucks, and there is a free tennis court in my neighbourhood)... but I do it because I like it and when I feel like to, and I don't feel any urge to do crossfit 'because its paleo' or something.

Just think of something you like, alone or with other people, and incorporate it in your lifestyle, and a lot of things can be cheap or free and a hell lotta fun. :)

1
B3c62d89cd47b7d7209b6a99243d0ded

on May 22, 2012
at 03:06 PM

What are you doing now?

Do you have fitness goals or do you just want to shake off the couch-dust?

E0b470a5004a31513b0e7d47dde1a6c6

(15)

on May 22, 2012
at 05:46 PM

I'm doing yoga, lifting and biking or walking 4 days a week.

1
2c7026111493687e2d619c9e20e47915

(693)

on May 21, 2012
at 10:42 PM

I've read what MDA says about chronic cardio, but I just love to run. That and Bikram Yoga are my favorites and work so well together for me. Also just started the one hundred pushup challenge b/c I know I need to do more body weight stuff and feel like I have no upper body strenght.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 22, 2012
at 01:56 AM

Running several miles, say 3-5, maybe a few times per week is nothing like training for and running in marathons and triathalons. The strong evidence against "chronic cardio" is primarily against marathon runners. Dr. Harris, who wrote the best cariod/heat disease post ever, cops to running 3 miles several times per week. Obviously, he is not afraid of what it is doing to him.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 21, 2012
at 11:36 PM

running requires sufficient carbs which is bad for MDA business.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 22, 2012
at 01:58 AM

I have no strenght either. Btw, strength is the longest single vowel word in the english language.

1
F738c080ab3aefb614ac985c9782f958

on May 21, 2012
at 10:28 PM

I do Kettlebells about four times a week (Viking Warrior conditioning and then the standard lifts). Also walk about five times a week for 5-6 miles at a time, I run sprints about twice a week, swim a couple miles a week and hike about as often as I can without getting fired!

Also have an indoor Rower that I use when I don't have time to go out or when it's really cold outside during the winter.

Morning ritual is decline pushups plank pushups and incline pushups along with a bunch of playful stretching.

0
Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on May 27, 2012
at 06:58 PM

I dance (bboying/breakdancing) + ride motorcycle/bicycle when I feel like it. Which is probably 2-3 times a week for each. Good creative play. Good mobility enhancers. Good opportunity for adrenaline.

I do light weight training. (I don't really keep tabs on increasing weight or anything, I just kind of stick weights on and when I kinda go "urrrgh" it's probably enough; then I'd do some reps with a reasonable amount of sets. 20 minutes).

Most of the time I just walk alot, take stairs, not "being lazy" and thinking and using my brain.

I used to do competitive swimming but was not Paleo at the time. I wonder if I would destroy my times now (even 4 years older now at 22) so perhaps I will start that?

I should also start training for Tough Mudder. Hm.

Just lots of low activity, some weights, and get some legit play time in! But massive exercise will not save you. Remember to eat well.

0
De641ff2accb4975e1f42886b43009db

(2227)

on May 22, 2012
at 03:44 PM

I just started crossfit a few months ago and I love it. Being able to quantify results is awesome. (I've got a 275lb deadlift, which isn't a lot, but I thought the 45lb barbell was heavy when I started.) It's fun to work out with others and lots of paleo talk going around as well.

Before that I did P90X a few days a week, which was also fun. Although watching the same videos over and over does get old, Tony is a likable dude.

And even before that I just ran around outside with my dog, jumped in lakes and did pushups and pullups wherever I could.

De641ff2accb4975e1f42886b43009db

(2227)

on May 28, 2012
at 04:32 PM

Yeah definitely, you'll have to buy resistance bands or dumbbells and pullup bar.. but that is the only required equipment. You can modify any of the moves to suit your ability level.. I enjoyed it.

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 27, 2012
at 11:07 PM

I saw a commercial for p90x, and I've heard of it before. Would you recommend it to a beginner to exercising "for real real"?

0
77877f762c40637911396daa19b53094

(78467)

on May 22, 2012
at 05:12 AM

What type of exercise are people doing out there?

People are doing all types. Name one and there is somebody doing it.
Are you leaning towards a particular kind of exerise system ? What are your goals?

0
6f37e54ebb15be863244de3245d4c01f

(100)

on May 22, 2012
at 02:07 AM

I like Beth Chamberlin's kettle bell DVD's. Pilates. Yoga. My new favorite is the ultimate sandbag workout. 20 minutes 3 times a week and my abs and arms are ripped. Or try BodyrockTV. It's 12 minutes a day and it's free!!

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 21, 2012
at 10:48 PM

The specifics change frequently, but it's always some combination of HIIT (sprints, mostly), weights, and Insanity DVDs.

0
345c1755efe005edd162b770dc6fb821

(8767)

on May 21, 2012
at 10:41 PM

OMG another Kelly! I've never seen so many in one place! (welcome to Paleo Hacks for Kellys!)

walking is best, anything really that allows you to just move, even if in place, lunging etc.

doing a series of sprints is also good (10 sets 10, up a hill or stairs)

D1908552223e8a97b17f02a90cf795bf

(487)

on May 28, 2012
at 01:15 AM

Woo Kelly clan! Plus I 2nd the walking, plus just lifting heavy things. Even if it is groceries and not using the cart and the store!

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 21, 2012
at 10:23 PM

Hey, Kelly. It depends on what your specific goals are. Also, you can do CF-type workouts at a regular gym or even at home if that's all you've got. Bodyrock.tv has some interval-type stuff similar to CF that you can do in the comfort of your own home, and Insanity DVDs are interval type with more of an emphasis on cardio than traditional CF. Personally, my routine varries throughout the year, but it alwasys includes some combination of HIIT (high intensity intervals) and resistance training (weights) and of course good old body weight exercises. If you just want to get in shape, and build a good base, I would recommend running 4-6 days per week to build up some cardio fitness. 2 of those days do intervals (sprinting) and two of them make moderate distance and a steady but challenging clip (3miles is good to start, crawl if you have to). If oyu have the energy or stamina, you can incorporate 1 longer run in the tune of 5-10 miles, depending on where you're at. On top of that I'd recommend sticking to compound movements in the gym 3x per week alternating workout A (upper body), B (lower body), and A again for 3 days a week. After two weeks I'd do B A B. Compund lifts (overhead presses, benches, chins, squats, lunges, stiff leg deadlifts, and rows).

Any level of fitness is better than no level of fitness. Start easy and build positive momentum.

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