Lose weight before starting an exercise program?

mollyw88
mollyw88 Posts: 5
in Health and Weight Loss
If you're very overweight, I.e 100+ to lose, is it better to lose a bit of weight first through a calorie controlled diet before embarking on an exercise programme?

I have in the region of 100lbs to lose and have already started a healthy calorie controlled diet (oddly I'm more full now consuming less calories as I'm eating better food in general...lean meat, fruit, veg and whole grains) and I have started walking 2 miles a day which takes about 40 mins.

I'd like to start jogging or cycling too but right now I feel like I should just take it slowly and build up my stamina rather than dive in and hurt myself or find it too difficult/sore and end up giving up.

I figured once I've lost a bit of weight it will be generally easier on my body to up my exercise. Does this make sense and will it work?

Replies

  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    No reason you couldn't start cycling now or walking, but best to build up to jogging...got to be kind to the knees.

    Have a look at the couch to 5km progarm...its a walk/jog program that builds up to a 5km jog over a period of time
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Just start walking. That's all I did for the first couple of months. Then you can add things later. Personally I think couch to 5k would be to much to start. Build up your walking and general endurance/fitness first. Once you can walk 3 miles a few times a week at a brisk pace then look at C25K if your interested
  • GiveMeCoffee
    GiveMeCoffee Posts: 3,556 Member
    Adding some activity is a good thing don't go crazy, I started with just walking around my house more, and then added a few minutes of biking and slowly built up from there.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    I have started walking 2 miles a day which takes about 40 mins.

    Walking is a solid basis for anything else, and your pace is about average so you're doing ok. What I'd suggest is continue with the walking for about the same length of tie, but start to pick up the pace until you're able to do that 2 miles in 30 minutes. That's a slightly above average pace.
    I'd like to start jogging or cycling too but right now I feel like I should just take it slowly and build up my stamina rather than dive in and hurt myself or find it too difficult/sore and end up giving up.

    Cycling is very low impact, unless you spill ;), so no reason not so start now. If you're intereseted in running then there are plenty programmes out there aimed at getting you to a 30 minute continuous run period, generally starting from a 30 minute session of alternating walk/ run periods. As you can comfortably walk for a decent amount of time there is nothing stopping you trying one of these, and seeing how it goes. the general assumption before starting a Couch to 5K or similar is that you can walk comfortably for 30 minutes, so you're already there.

    The benefit of these programmes is that it gives you a decent challenge, but as they build up over about three months it gives your joints and muscles the opportunity to develop to deal with the stresses that running places on you. Training is always about continuous challenge in that sense.

    I used the NHS C25K podcast to start running, but there are plenty options out there in terms of podcasts and apps. I also used Runkeeper alongside the podcast to map out my progress, count calories and track how things were going. It's good to look at the plots and see speeds, and distances improving over time.

    I'd also say that cycling is quite complementary to running, as it helps to continue the training on off days without the impact, and the muscle development from cycling balances out the muscle development from running. That helps reduce injury risk.

    All the best with it.

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