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Noob with potential here Anonymous
Hey, I just got a gym membership. And I'm a noob at being fit. I'm 20 and I'm not fat. I'm 5'7'' and 140 pounds and I have a nice looking chest from doing push ups.

I was wondering about some of the basics of working out. Can I do cardio as much as I want (as in do I need rest days in between cardio workouts)? And what would be better for cardio: running (is joint impact damage noticeable enough to make me do somethig else?) or using the elliptical cross trainer?

And as for weight lifting, I only plan to do the abdominal press and the machines that work out my back and shoulder muscles. because I don't wanna get big. I prefer to just to be tone and have a good amount of lean muscle (that will show beacuse I plan to do a lot of cardio?). And when should I rest? Do I take a lifting rest day only when I feel sore? Or should I take them on a regular basis?

Thanks in advance for helping this fitness noob out.
>> Anonymous
If you want to get lean, swim. Builds your back and tones up all your muscles.
>> Anonymous
Swim with weights on.
>> Anonymous
Swim with a sack over your head and cement shoes.
>> Anonymous
YMCA!
>> Anonymous
Swim with a suit of armor on.
>> Anonymous
whiiii! em! cci! ayhhh!
whiiii! em! cci! ayhhh!
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>> Anonymous
>And as for weight lifting, I only plan to do the abdominal press and the machines that work out my back and shoulder muscles. because I don't wanna get big.

A punk bitch like you doesn't have the testosterone to get big, so do whatever you feel like.
>> Anonymous
>because I don't wanna get big.

enjoy your delusions about the amount of work required to gain muscle
>> Run that shit Phidippides !!1Ul3u8GWmqI
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>>265633
About your cardio concerns:
Sure swimming is a better overall cardio due to increased resistance, it tends to be trickier than just being able to go out and run any ol' time.

Also, I want to address the fact that you mentioned a myth in your original post. Running does not cause joint damage when done PROPERLY, and actually promotes joint growth and reduces chances of late-term joint damage such as arthritis.
>http://www.runnersworld.com/article/0,7120,s6-241-285--12232-0,00.html
believe it.

You are not a fatty right now, which is the main concern. So just as long as you
A.) mix up your running each week with a blend of easy, speedwork, and long runs,
B.) remember to stretch (and never stretch cold muscles. DO NOT STRETCH BEFORE YOU RUN most importantly stretch properly AFTER your runs, but you can additionally stretch after 10 minutes of warming up for extra looseness during the run if you like)
C.) You can do back to back days of easy runs, but follow up speedwork or long run days with either a rest day (which you can certainly strength train on, just preferably work non-running-focused muscles) or a very-easy day (which acts as active recovery) followed by a rest/cross train day.
. . . you will be perfectly fine and enjoy healthy joints and enhanced endurance throughout your life.
>> Anonymous
>>266117
Thanks for the well-informed answer. I appreciate it.
>> Anonymous
>>266117
You know what, using that article as evidence to contrast joint damage proves you didn't read or grasp the content of the article, as the quotations by the doctors White and Fries were taken completely out of context. The doctors were saying known truths about aerobic exercise, but according to the author of the article, who is apparently having doctoral knowledge herself, "[t]he fact is if we run responsibly--wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed--we're no more susceptible to OA than the general population, say medical experts." Who are these so-called medical experts? Maybe some of Judi Ketteler's friends with associate degrees?

There are people who never seem to suffer from joint damage, regardless of their age or what their shoes are like. I thought I was one of these people, as a runner in high school, but I was careful about my shoes and preparation, as is pretty much anyone who takes running seriously. By my senior year of high school I managed to crush the cartilage beneath my knee caps to the point that I was in agonizing pain if I ran more than 500 meters. This was at a point in my life where I was mentally and physically training myself to run sub 4:40 miles as well as having the endurance to run 20 miles on weekends, which is relatively normal for a high-class runner (albeit not most 17-18 year olds). I had the cardio stamina, but those hours of my life I spent flinging my legs against the pavement took their toll in a way I did not expect. No amount of preventive measures could have helped me other than running less and at a weaker intensity, so said my osteopathic surgeon and a shitload of x-rays.
>> Anonymous
>>266691
Now I swim, and it's a completely different/superior experience (in terms of safety, total body conditioning, recovery factor, and improvements based primarily through skill and not pain). My joints have become much stronger--I could probably run a 5 min mile with some bracers and only moderate pain (I walk/bike/weight lift fine btw). But don't kid yourself that running is good for your joints in comparison to swimming, that's just fucking stupid and proof of your inexperience. *Cardio* in general is good for joints...but running is a kind of cardio that you must consider the possibility that you are hurting your body in the long run (maybe your joints are strong enough...maybe not, you WILL find out when you take a short hiatus and all of a sudden your back hurts like a mother fucker and you are just a 20-something year old who thought he was in good shape).
>> Anonymous
>>266692
tl;dr: Swimming is a better exercise for your body than running in every way you could think of.

You could do good to spend 5 min in any reputable scientific journal database and prove this to yourself. Running is only good in moderation. You want the gold medal, prepare to damage your body beyond repair and read a lot of articles of other great runners struck down by Mother Nature and knee replacements. Happens all the time (Why do you think US Armed Forces are letting people use exercise bikes/swim tests for qualifications after enlistment? US doesn't need soldiers endangering themselves with destroyed joints, that's why.)
>> Anonymous
op is a fag
>> Anonymous
>>266712
this