Work out advice

kimmid70

I'm back to trying MFP again after an ongoing issue with my weight. But I would love to incorporate an excerise routine that will help me and I'm finding it hard. I am 100 lbs overweight and I have a very small frame. I'm 5'2", size 6 shoe and have small hands,ankles and bone structure. Carrying around this extra weight has wreaked havoc on my knees and back. Because of this I find it hard to do certain exercises, ie: squats, jumping jacks, etc. What is a good exercise to get me started and to regain some strength in my muscles and get me going? I know once I can find something that I can do to get going, I will build my strength, stamina and help me to do more. I feel like walking just isn't doing enough and doesn't get my heart rate up enough. Any ideas would be greatly appreciated. I feel like I just keep gaining and this is going to end up killing me if I don't get it under control. And I know that no matter how good I eat, without exercise, I'm NOT going to lose the weight.

Thanks,
Kim

Alassonde

Yoga is good. It builds strength and you can start at a beginner level and work up to the harder poses. It's not cardio though, it's not going to really get your heart rate up. It's more for strength. It will help build your muscles. It helps me a lot with back pain.

Nichole195

One thing I have found to make this all easier do not concentrate on what you have to lose just take this day by day. Walking is good and even thought you do not think you are doing enough guess what you actually got off your booty and did something which is more then most people can say. You have to slowly build your body up to certain workouts. Cardio is great for weight loss. Next time you go on a walk start a slow jog then whenever you feel you can not jog any longer go back to walking just repeat this during the workout however many times you can. I promise you will get better in time. NEVER GIVE UP! I believe in you feel free to add me as friend if you want.

hbwright74

Yup add some jogging into those walks. My cardiovascular condition has improved tremendously, but jogging gets my HR going every time. Intervals actually help keep the calories burning after the workout has stopped, which is not true with steady state cardio where you burn what you burn during your cardio workout only. Same with strength training. When I first started 15 minutes on the elliptical had me gasping for air. Now, I do 30 minutes with 20 minute interval training, a 5 minute warm up and cool down, and while my body fatigues, my heart feels like it could take on some more. I still can't jog for more than 5 minutes though without feeling like my sides are going to split open.

JoRocka

Don't forget- at 100 pounds over weight you ARE a weight- even walking is more work for you than it is for me.

I'm all about weight lifting- but there is no need to go crazy with new workout routines when you can use yourself to your advantage.

Calorie deficit
walking
modified body weight work

all will be good for you.

And obviously if you have access- barbell work as soon as you feel capable.
starting strength
strong lifts
new rules of lifting

with a small frame and extra weight- you'll have a hard time with that now in terms of mobility- but I wouldn't rule it out entirely- I would just work into working out slowly and then as you start to lose weight consider the bar bell training.

Good job for getting back at it and looking for ways to get started!!! Baby steps will get you where you need to go!

Good Luck!!!

SnuggleSmacks

Walking is low impact, and stationary bikes are also low impact.

I sometimes park myself on a treadmill or bike and pull up something on Netflix on my phone and just keep going for the whole show or movie. It's a great way to distract myself from how long I've been going and keep my mind occupied.

kimmid70

Thank you all for your advice and encouragement. Sometimes that's all someone needs to give them a push in the right direction. I'm glad we have this outlet to support each other!

~Kim

beamie2687

I'm not sure how comfortable you are (though, I think we should be comfortable in every weight) in a swimsuit, but aqua aerobics is a great cardio/strength workout especially for those who have joint issues (the water is much easier on the joints than cardio on land). Plus - when you sweat, no one can tell! I took aqua aerobics in college (when I was at a lower weight), and it was both fun and challenging!

See if any gyms near you have a pool and offer some intro classes.

Timshel_

I feel like walking just isn't doing enough and doesn't get my heart rate up enough. Any ideas would be greatly appreciated. I feel like I just keep gaining and this is going to end up killing me if I don't get it under control. And I know that no matter how good I eat, without exercise, I'm NOT going to lose the weight.

If you are eating at a caloric deficit, unless there are medical issues, you will lose weight, so if you are properly identifying portions, logging everything, and have the correct caloric intake for the day figured you should be good. Adding the walking is a good start to get your body used to exercise too. When you are ready to build on that, check out Fitness Blender on YouTube and try some of their body weight exercises to see what works.

All the best!

CorlissaEats

Swimming is going to be the easiest on the back and knees. Next, I would suggest walking. As much as you can and everywhere you can. Boring I know but walking is one of the best exercises you can do all your life!

No_Finish_Line

would also suggest swimming or a stationary bike.

if you've never tried the eliptical or the arc trainner, give them a shot. very easy on the joints because your feet never actually leave the ground.

If squats are too much for you right now then you could do leg extensions and curls until you build strenght/knees improve (should hopefully happen as you get stronger and lighter).