Help getting started?

Graciecny

I am looking for suggestions on how to get started with exercise. I joined the local YMCA recently (two weeks ago) and have been trying to go to get my big tail movin' as much as my work schedule allow, but I'm not sure if what I am doing is right/appropriate. I figure anything is better than nothing, but rather than go and waste time doing things that aren't constructive, I wanted to ask for some direction.

I am 44, 5'3", 195 pounds - I have been doing slow walks on the treadmill as a way to get started without keeling over. I have also tried the elliptical, but even at a sloth's pace it kills me! I tried the cardio setting and holy cr*p, I was dead inside of 10 minutes. Sad, I know. Should I just do the treadmill for now and see how fast/far/long I can do? If I am limited on time (and I am!) do I go faster as my fitness allows, and keep pushing the envelope or get into a comfortable routine and only amp things up weekly/monthly?

Do you have suggestions for web sites or such that would help me figure this out? I am sort of data-driven, so this "I don't know what to do, so I'm randomly guessing" feeling doesn't sit well with me. Any advice would be appreciated! I just want to keep on keepin' on, but I don't know where or how to start.

KateFitness89

I would definitely recommend getting a trainer or seeing what kind of classes are available at your YMCA. I would also encourage you to talk to your doctor to see if he or she can recommend a plan for you. If you are only going to be walking than I suggest you do at least an hour a day otherwise you will not see results very quickly. If an hour of working out sounds like too long of a time then I would recommend trying to do interval training of some type. Alternate between a minute or two on the elliptical cardio setting (or a higher level of resistance) and then two minutes on the fat burning setting or a pace where you can catch your breath. If you're on the treadmill do a light jog for a minute and then a two minute walk. You will find that you are able to work out longer and you will burn more calories when you do interval training. I would recommend doing a mix of strength training exercises and cardio.

You may want to get a heart rate monitor to get a more accurate idea of how many calories you are burning (machines will usually overestimate) and to make sure you are not putting too much strain on your heart.

Personally I try to workout 5-6 days a week doing 3 strength training sessions and 5 30-60 minute cardio sessions. I will do 45-60 minute cardio sessions on the days that I'm not strength training. For cardio I do a mix of zumba, jogging, sprints and elliptical work. Mixing up my workouts really helps me to keep going and prevent boredom. You might also want to look into circuit training.

Bodybuilding.com, fitnessmagazine.com, fitsugar.com, livestrong.com/fitness are all great resources with workout ideas, plans and good explanations of the importance of strength training, circuit training and interval training.

The couch 2 a 5k plan could be a great resource. It will take you from walking to running in just a little over two months. I highly recommend taking a look at it. http://www.coolrunning.com/engine/2/2_3/181.shtml

I would definitely pick up a fitness magazine they have great exercise and diet plans and will teach you more about weight loss tips in general. Just reading through the forums on here could be helpful as well

Good luck!


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Graciecny

Thank you katebirs!

I spent the first week just walking, managed 6 days, 60 minutes per day. I got up to 3mph consistently once I got the hang of it and was convinced I wasn't going to faceplant on the belt - slow, I know, but it was definitely enough for me. Short legs!

Once I had that under control (at least IMO), I went to doing a 30 minute warmup on the treadmill (5 minutes slow pace, 3mph mostly, occasional incline, 3.2 mph for a while once warmed up) then 30 minutes on cadio setting on the elliptical, then 10 minute cool down at 2.5mph on the treadmill again. I am finally at the point where I can do the cardio elliptical slooooowly (3.4-3.6mph is what it shows) for 30 minutes without constantly wishing it were over. I don't love it, but I have yet to surrender. LOL! I just can't seem to get the cadence thing down with the elliptical sometimes.

I will definitely check out the web sites you mentioned! I don't know if I have the cajones to buy a fitness mag at this point. Sad, but true... I am also going to go to the big Y in the next town over and see what they have for training, whether it's a personal trainer for a few sessions to get help with establishing a routine, or a class or just a walk-through. I need something! The physician idea, I dunno. Our doc...I just can't see him being helpful in that respect. *shrug* Might be time to seek out a new practice!

Again, thank you!

KateFitness89

You're welcome. Keep up the hard work. Good luck!