"exercise" for 250+ lbs people (100+ to lose)
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Love this thread! I'm 280lbs and at the minute my exercise consists of: swimming once a week (20 laps, takes me about 35-45 mins), badminton once a week (doubles with my partner and friends for an hour) and then I walk my dog anywhere up to 3 miles the rest of the week, occasionally walking our circuit twice on a Sunday. He's a little Pomeranian so I'm careful not to injure him or me0
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thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
Any music that you like. I recently bought this music video of Shania Twain and I dance my heart out as I watch her concert. I do follow the beat and I exaggerate my movements, especially my arm movements. I like getting my heart beating faster. Enjoy and be silly while you dance
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I started at 320lbs. I did squats, bench pressed, crunches, attempted push ups, etc.. Yeah I looked and felt silly doing this with a big 'ol gut, but I didn't care.0
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I started with these 2 videos from Jillian Michaels - couldn't do everything when I started so just go at your own pace but it's something which can be done at home while watching tv. I've lost more inches in the time I've lifted weights than I did only by walking. My walking has also progressed to light jogging uphill but again this has taken time to build up to.
https://youtu.be/XZDCKmgNNyE
https://youtu.be/8zI5EoiYi1c 0 -
I was 274, and for 10 weeks I just walked. Once you get used to walking try running on the elliptical0
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I was doing pretty vigorous cardio (running at least 5k at a stretch) by 250. Your weight isn't necessarily going to have any bearing on what you can and can't do so much as your stamina....which you would have to gradually build up anyway whether you were 250 or 120 pounds. If you have joint issues because of weight that's a different story, I suppose....but I had no such problems and could easily run circles around all my skinny friends even closer to my top weight of 310. Barring health problems or warnings from your doctor, you should be able to do pretty much anything. Just don't expect it to be comfortable or easy to begin with. That will take time.0
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I am 250. I walk and use a few machines. I keep a kettle bell by the sofa and use it while I watch tv. I mow our lawn which gets my heart rate up for an hour. My daughter who weighs about 300 dances to fast music. I have also seen her use the elliptical and a treadmill for an hour. Don't let the number on the scale stop you. If we get busy, or busier, That number will go down.0
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thegreatmd wrote: »Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.
I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.
If you loathe squats don't do them, just find something you actual like and do that. You'll stick to exercising if you something you enjoy otherwise it's to easy to quit.
YMCA has scholarships/sliding fee - I know some in my water aqua classes pay a small amount to use all the services plus a ride there if they need it. It's non profit so really help ppl out.
Youtube has chair workouts, Yoga, Zumba, anything you can imagine... Leslie has Walk away the Miles on youtube. If you can walk a minute or 5 minutes or 20 minutes you're exercising...don't let anyone tell you different. Larger sized ppl should be more careful jumping in anything that they feel is too much for them.
Check with your Doc or clinic, there are free programs for learning more about healthy foods, low cost eating, exercise classes etc.
This might be a helpful group: http://community.myfitnesspal.com/en/group/3322-100-pounds-with-no-surgery0 -
With a leg acting up already squatting is not really a good idea...too much risk of hurting yourself. But I want to share that at my highest, a few months before I started with MFP, I was about 235 but so out of shape I would get winded after a short walk on level ground (15 minutes maybe) and one set of stairs left me fighting for air. I had had a job where I was sitting most of the time. I changed to a much more active job and also started the walking doing the bit that I could. My kid introduced me to MFP but I almost quit because when I put up an honest post that I was having trouble getting motivated I got a lot of remarks like what you heard from drivers in cars....rude and very discouraging. It is hard when you get that and some folks here have some good ideas. I now can walk and even go to events (like anime conventions) where I do a LOT of walking and have no problem. My knees are much happier too.
So I say keep up the good work and find some enjoyable things that just happen to involve being active. You are doing well!!0 -
Awesome that you're down to exercise. Here's my two cents (based on what worked for me). First, I made sure that I had the eating/calorie counting down. That was based on me wanted to create a baseline and also not wanting to fall into the trap of trying to workout to compensate for undisciplined eating (remember that old motivational poster: "You can't outrun your fork"? Haha) Anyway, once I was regularly hitting my nutritional/calorie goals, I slowly added exercise. I didn't do anything to crazy...just anything that would elevate my heart rate. I bought a heart rate monitor (HRM) so that I could monitor that elevated heart rate, and then I just picked workouts that I thought 1) my large body could handle, and 2) that I thought was easy enough for me to complete yet challenging enough to raise my heart rate.
Anyway, that's two cents from a novice MFP user. Whatever you choose to do, good luck to you and stick with it! 0 -
I still don't do a lot of exercise - trying to get back into the swing of that. I used to (many years ago) be an exercise nut, but lo and behold the years and the pounds have added up and getting back to enjoying exercising is proving to be more of a challenge than I anticipated. When the weather was not great outside I would walk a little on the treadmill - started out with 15 minutes and added a few minutes each time. Now that summer is in full swing I enjoy my time in the pool and try to do at least 30 minutes of water aerobics 3 times a week. The pool is great for low impact and keeping cool. Good luck!0
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I started at 337 on 1/1/2015 and set myfitnesspal goals for 2 lbs per week and then augmented it with a 10,000 step per day fitbit goal. I always hit or exceed my daily calorie goals and step goals, and log all my food intake. For my calories I try to do high protein and no processed carbs, sugars, or starchy vegetables. I was 239 this past Sunday so I'm 2 lbs from 100 lbs, and 5 lbs from going from Obese I on the BMI chart to merely 'overweight'. I lost weight very quickly to start, but have stabilized since. At one point I started using a treadmill and started to get shin splints so I backed off and went back to walking. Some of the areas that I walk have athletic fields and I try to walk backwards goal-line to goal-line to help strengthen the 'front' muscles of the calf that are involved in shin splints so I can get to treadmill and not have shin splints.
For me at 337, any type of exercise could potentially cause injuries such as shin splints, back pain, Achilles inflammation, tendinitis, etc. That kind of weight puts a lot of stress on everything, particularly to a body that has been mostly sedentary. In the past, I've started too hard, or pushed too hard only to be stymied by injuries. This time, I've been methodical and looked at it as the long haul journey. While walking doesn't provide high calorie levels, it does the job, particularly when I started. Later on, as I lost weight and got in better shape, walking yields less results but I have the benefit of staying relatively injury free which is key for me.
So my advice is, set a fitbit daily goal and commit to hitting or exceeding it, hit your daily calorie goals, and always log your food. I wish you so much good luck with your journey. Keep your attitude up so you can look waaay downfield to your goals.
Steve
P.S. I only weigh once a week. If I weigh more often I may see poor results such as water weight, etc., and I don't want to have that negativity. When I weigh weekly, there's enough time that I always have a positive result which helps me to keep going.0 -
If they call you a fatass they're probably a miserable piece of *kitten*. When I see people riding a bike when they're overweight I am motivated by them. I'm happy for them! I'm not quite 250 but not far off. I should ride my bike more but I don't... Exercise is hard for me to commit to.0
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I started C210k at 265 lbs. took 9 weeks to get to 10k.0
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At my max weight of 350 pounds (that seems high) I started kick boxing.
So I was told to run on the spot with hand weights while everyone else skipped to avoid damaging my knees etc
And I couldn't do a proper push up, had to be on my knees, but apart from that I was punching, kicking, sit ups, very poor attempts at burpees, jogging around the room, squats etc etc
Out side of kick boxing I was walking on a treadmill, elliptical, strength machines at the gym (less free weight, since the machines seem to guide and help prevent injury)
So from my experience there is a lot you can do, you may just have to modify it a little to avoid injury to your joints.
But I would imagine swimming would be good.0 -
thegreatmd wrote: »Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.
I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.
Look for public pools! A lot of them are free (usually outdoor - wear sunscreen!) or $2 (usually indoor). Places like public schools often have public hours if they have pools, or community centres. Look for a website for your city & it would probably have a list of the public places where you can swim, hours, and free/price. 0 -
thegreatmd wrote: »Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.
I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.
Check the Y. They sometimes give freebie memberships. If your doctor has told you that losing weight would be in your best interest, but you cannot afford a membership, you can probably get a freebie membership.
Anyone can get a free trial membership. So, you could try and see if you want to apply for a freebie one.
Never know until you try! 0 -
thegreatmd wrote: »And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by)
While this isn't really on topic, I just wanted to say for every person who calls you that when they go by there are umpteen more cheering you on in their head. Dont let the vocal minority get you down.
agreed!
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weights are gonna be your best friend for losing body fat:) I was where you are. It took years for me to gain the weight and it's taking me about the same to lose it. Don't give up:)0
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I started out at 353 lbs, that was 5 weeks ago, I weighed myself this morning and I have dropped to 324, I picked up DDP Yoga and I have been doing it 3 days a week. I've found that doing that along with making a conscious effort to track what I'm eating has really helped me.0
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That's the single best advice.lisahenneberry83 wrote: »Don't give up:)
You do whatever helps you lose. When the fears come up, quash that chit. No worries about what some loser might think about you, no fears about what if you fail. You just go out and do your thing.
Never give up.
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Started at 231 and Ido the curves circuit and free weights. I have lost 30 pounds so far but there other exercises I would like to try when I get a bit smaller, like running or a boot camp.0
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I'm not in the weight range you're asking but I'm very unfit (no muscle, no cardio endurance, no flexibility at all) and I used Jillian Michaels' "Beginner Shred" Workout 1 video (you can buy for 3.99 on Amazon to watch on your computer) and it was the ONLY workout I've ever tried that didn't make me feel like I was dying. I agree with others that squats are maybe too intense - they are too intense for me because I have no musculature. I liked the video I mentioned because the instructor is very encouraging and all the exercises are designed to not put you at risk of straining anything (e.g. you don't do jumping jacks, you do 'step out jacks'). The whole workout is only 27 mins long. She even says in the video that it's good for people who are overweight or haven't exercised for a long time.
I'm not affiliated with this company or anything, but I recommend it as something relatively easy to do at home that still left me feeling sore in a good way the next day. : ) I think you need weights for the video but I second the people who said that hand weights are a good investment. You can buy 2 3lb weights at target and it's very affordable.
Also, as people have said, finding something that you enjoy is key (whatever that is!). I take a walk around a bike path in my local nature sanctuary because I enjoy looking at nature. I also find that I like using hand weights because I feel ~*powerful*~ when I use them even though in reality they're not that heavy XD0 -
I'm hovering around 300 right now (and dropping steadily) and I can, will, and actually do everything a normal person generally does. Walking, swimming, Wii Fit, jogging, free-step (so much fun actually), Zumba, aerobics in general, treadmill, stationary bike, cardio. No matter how you spin it, I can do it all and I do, I just like to mix it up.0
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I just started MFP and working out and am 250 pounds. I do go to the gym and take Body Pump, Step, this class called Functional Strength, and also walk 5 minutes/run 1 minute on the treadmill. I have a fitbit and have hit my 10,000 steps every day since I started 10 days ago. I am also being a nut about my diet and weigh/measure everything. I'm definitely the largest and most out of shape in all of the classes I've taken, but I enjoy the classes because I work out harder there then I would on my own. I think you need to find what you like to do in your budget and just keep at it. That's the hardest part - not getting discouraged and not quitting. There's a lot of great advice on this thread. YouTube and OnDemand has great workouts you can do at home, and walking/biking are great activities to do outside (although it's been SO HOT here in VA). Good luck to you and I do hope you find a routine that works for you! In 10 days I've lost 4.4 lbs. and have another weigh in on Saturday.0
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I started at 315 and use the elliptical, if you can move fast up the resistance to get you working. Also weight training is key. Look for a beginner weight lifting routine that works for you. I'm about 250 now and have started to do the couch to 5k program.0
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thegreatmd wrote: »So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!
I was 311 when I started and could not walk up the stairs without stopping. My first exercise was a water aerobics class. I did that 3 times a week for a couple of months before I was able to walk a block without back pain. I kept up the class and kept increasing my distance. 9 months later, I was able to add a few laps of swimming in addition to the class and the walking. Now (19 months later) I am 115 lb less and I am able to average 15,000 steps a day, swim 1.25 miles 3 x a week, and I still do the water aerobics 3 x a week.
Water is the heavy person's godsend. Whether you do aerobics, swim, water jog, or just walk back and forth it can give you a good workout while minimizing some of the issues with joints, etc. common among the heavier people.
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thegreatmd wrote: »So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!
I was 311 when I started and could not walk up the stairs without stopping. My first exercise was a water aerobics class. I did that 3 times a week for a couple of months before I was able to walk a block without back pain. I kept up the class and kept increasing my distance. 9 months later, I was able to add a few laps of swimming in addition to the class and the walking. Now (19 months later) I am 115 lb less and I am able to average 15,000 steps a day, swim 1.25 miles 3 x a week, and I still do the water aerobics 3 x a week.
Water is the heavy person's godsend. Whether you do aerobics, swim, water jog, or just walk back and forth it can give you a good workout while minimizing some of the issues with joints, etc. common among the heavier people.
Do you find it any harder to swim now because of less buoyancy? At 300+ pounds I could swim like nobody's business....Now it doesn't matter how much effort I put in...I sink like a rock.0 -
meganjcallaghan wrote: »thegreatmd wrote: »So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!
I was 311 when I started and could not walk up the stairs without stopping. My first exercise was a water aerobics class. I did that 3 times a week for a couple of months before I was able to walk a block without back pain. I kept up the class and kept increasing my distance. 9 months later, I was able to add a few laps of swimming in addition to the class and the walking. Now (19 months later) I am 115 lb less and I am able to average 15,000 steps a day, swim 1.25 miles 3 x a week, and I still do the water aerobics 3 x a week.
Water is the heavy person's godsend. Whether you do aerobics, swim, water jog, or just walk back and forth it can give you a good workout while minimizing some of the issues with joints, etc. common among the heavier people.
Do you find it any harder to swim now because of less buoyancy? At 300+ pounds I could swim like nobody's business....Now it doesn't matter how much effort I put in...I sink like a rock.
Nope. My muscles are stronger so it is easier to swim.
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At 245 lbs, I walk, swim, pilates, dance (including barre, burlesque, & pole), etc.
Start off slow and listen to your body, but your weight doesn't have to hold you back. Just find something you like and do it! 0
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