Looking for a beginners' plan

[u/AdExcellent4663]

I had my last chemotherapy session today. For a few reasons I don't care explain, I gained weight instead of losing it during treatment and haven't exercised in forever. I've read this particular type of exercise can reverse pretty much every side effect that led to my weight gain, but different sources are saying different things on getting started. Can anyone with any tried and true knowledge set me on the right path? Right now my plan consists of attempting to run a mile for a warmup before each exercise.

[u/BeginningEar8070]

All beginners plans have following goals:

- develop habit and lead to consistent regular training - that means you wan tto put enough effort to feel you exercise but not so much that you make yourself unable to move.

- find out your fitness capabilities by gradual increase of intensity and use it as reference point for further planning - this will allow you to plan full effort days and recovery days (or weeks)

General advice i would focus on exercises that allow you to perform for full 30 seconds, and follow with 30 seconds rest. choose 4-8 exercises perfomn as "circle training" 3-5 rounds is most common for my group

exercise 1 Engages whole body (jumping jack example, KB swing, mountain climber)

exercise 2 focus on upper body (oh press, push up)

exercise 3 lower body (squats, lunges etc)

exercise 4 focus on core (leg raises etc)

5-8 is the same template but we can add variables like: if exercise 2 push, then exercise 6 pull

optionally remove exercise 4 and 8 (core) and do abs and core at the very end of workout, this is my prefered way to do circle training with high intensity if many exercises require core stability for good technique.

When you reducing rest time gradually, will increase intensity. play around with it

30/30 30/45 40/20 20/10 30/15 are all great times to consider for different purposes and exercise types

I think thats something that can give you general idea how you could progress