Fitness Advice?

sabrinalee8

Hello everyone,
I'm not new here but I'm back after a long absence and ready to make a commitment to my health.

I just bought an exercise bike. I've used it for the past 2 days for 15 mins each day and am tracking all my food intake.

My question is, how much should i start off with if i haven't done any exercise for years and am not used to it? I'm currently 391.8lbs and 5ft 3. I never exercised as it was always too painful and i suffer from severe anxiety which prevents me from going to the gym or going out. My answer to this was buy gym equipment i can use at home.

Is 15 mins a good starting point to ease myself into it? How much am i looking at losing per week? I want to lose 100lbs in a year and keep going to target but not going to put pressure on myself to do it quickly, as i want it to stay off.

xx

jeffpettis

Do whatever you can at first and gradually add to it. You will notice over time that your body will become a little more efficient. The main thing with any exercise is not to give up, be consistent, and keep pushing for a little more.

ScubaSteve1962

Maybe this will help you get started

http://www.cdc.gov/physicalactivity/basics/adults/index.htm

47Jacqueline

Start slowly, maybe 20 minutes, but don't coddle yourself.

If you have any medical issues, get those checked out first.

Annie_01

Try 10 minutes at a time maybe 2 or 3 times spread out during the day. Work yourself up to at least 30 minutes a day.

When you become more fit and the weight has decreased then you can go for 30 minutes at a time.

I have to add though...with as much weight as you have to lose...I would check in periodically with a health care professional.

In the end...if you can do only 5 minutes at a time...then do 5 minutes. Keep adding to that as it gets easier.

Learn the difference between sore muscles and pain. If it is only sore muscles...push through it. If it is actual pain then stop.

I would also recommend some activity using your upper body. Start small...lift cans of vegetables...lift a milk jug...lift anything that you have. There are some great sites that have beginning exercises for the obese and the elderly. They are designed to get you moving.

999tigger

Cardio exercise and calories burned depends on 3 main factors. 1 Intensity (how hard you pedal) 2 Duration (how long) and your weight( Heavier people burn more calories.

Using the bike will help your fitness levels in terms of hear and lungs.

As you are starting then be ready to accept you are at whatever fitness level you are so you cna pedal for either x minutes or for a distance, say 1000m or at a certain speed. Do this until you start to get moderately out of breath and then stop. You cna either strat again when you feel recovered and finish the distance or just note down the distance you went and how ,long i took.

Try the same again later and take a note of time and distance. This will chart your progress and you will gradually improve. Do be patient as fitness will come. Do not over exert yourself and I would echo what annie said about checking with your Dr. Keeping records is very useful and will build your confidence up as well as guide you on progress and where you ouht to be. Be safe and patient, but try and find that area where you feel you are making a reasonable effort to get max benefit.

It will burn calories, but dont forget the most importnat aspect is controlling the amount you eat and not the amount of exercise.