Physical Education

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A place where comrades can

(1) discuss how best to optimize their physical health and develop “Iron Proletarian Discipline” in a healthy and holistic manner. Including but not limited to weight training, stretching, cardiovascular exercise, meditation, nutrition, sleep, and daily routines with an eye towards cultivating the best habits possible,

(2) share motivational and educational writings or videos; bonus points if the perspective is that of a Communist thinker such as Mao or Fidel Castro, and

(3) discuss the relationship between mental health and exercise.

Rule:

Approach every conversation in good faith.

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Newbie tips (lemmygrad.ml)

submitted 1 year ago by Shrike502@lemmygrad.ml to c/swoletariat@lemmygrad.ml

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Greetings, comrades. So to cut the story short, my physical state is absolute junk and it's about time to do something about it. I am overweight and lose breath after going up s flight or two of stairs, my back hurts almost daily and lifting things heavier than a backpack is stating to feel hard. All the doctors say I require exercise to resolve most issues. However, due to long commute and a few other issues, I can't really visit gym on a regular basis (plus it's not cheap). So what can I do from home to stop being a useless blob of blubber? For reference, I have a set of dumbbells, but using them hurts tendons in my arms more than it seems to affect the muscles.

I am seeking advice from the comrades

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[–] KommandoGZD@lemmygrad.ml 2 points 1 year ago* (last edited 1 year ago)

Definitely look into bodyweight programs. Freeletics app has like a million programs with all kinds of difficulties, goals, etc. They're generally similar to what @CjkOvPDwQw recommended. Not sure how monetized it is nowadays, but it used to be pretty decent. Depending on how overweight you are some of the exercises eg squats might be too taxing on your joints. I'd say try them out and if you can't do them with decent form or they're painful for you, don't worry about it and skip them for now. Just do what feels comfortable and healthy for you, as long as you do something regularly and it gets your heartrate up.

Once you've built up your work capacity, got your tendons and joints used to stress again, you can look into real calisthenics if you want to gain strength and build muscle too.

But, I'd say, you should probably also take a good look at nutrition. They say "You can't outtrain a bad diet" for a reason. Working out is always better than not working out, but limiting calories even moderately would probably be the single most effective thing you could do right now. Limiting calories even a bit and increasing workload would be even better and should yield good results in no time.

[–] CjkOvPDwQw@lemmygrad.ml 1 points 1 year ago (1 children)

If your aim is getting healthy, I would say walking and some body weight exercises should be enough.

I would aim to do something like:

1. 1min Jumping Jacks
2. 2x10 push ups
3. 30s High knees
4. 3x5 squats
5. 1min plank

This plan shouldn't take you more than 30/45 minutes. Feel free to change the sets/reps as needed I used the format sets x reps. If the reps are super hard feel free to lower them and when felling confident increase it again !

Good luck on your fitness journey, any question feel free to ask.

Open to Criticism :)

[–] bobs_guns@lemmygrad.ml 1 points 1 year ago (1 children)

pushups and squats may be too difficult for a beginner. they probably need to work up to it.

[–] CjkOvPDwQw@lemmygrad.ml 1 points 1 year ago

I do agree with that, probably my workout plan is poorly made for people with low mobility. Maybe replace the squats with sitting down and up from a chair

[–] bennieandthez@lemmygrad.ml 1 points 1 year ago

Im assuming you are very overweight, at a point that bodyweight excersices are incredibly hard.

My first advice would be to start going on daily walks on your neightborhood ( only if it is safe ). Basically get your steps up.

I dont know anything about your diet but i would advice you to stop drinking soda or just swap them for their 0 calorie counterpart (coke zero, etc.). If you eat ground beef, try getting the leanest one etc.. Cooking with less oil ( or using an air fryer! ). In general look for low calorie counterparts.

Making small changes to your routine helps tremendously .