Cant even last 5 mins
0400772
Posts: 80
So i decided to try out the gym. Im 5ft 1 and around 190lbs. I suffer asthma and am very unfit. I have been swimming twice a week for a few weeks but nothing major in the way of exercise.
I started off on the treadmill for a warm up and could barely last 5 mins. The back of my calves were killing me!
I moved onto the elliptical and same... could barely last
Is this normal? Im so embarassed thats its completely put me off going to the gym!
I started off on the treadmill for a warm up and could barely last 5 mins. The back of my calves were killing me!
I moved onto the elliptical and same... could barely last
Is this normal? Im so embarassed thats its completely put me off going to the gym!
0
Replies
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Running is one of those things that looks simple, and hey everyone does it - but it's actually quite tricky.
Start slowly. Just walk on the treadmill for a minute. Then gradually increase the speed. Try to do a minute at each slightly higher speed, until you find a level you can maintain. Take it back down for a minute or 2 every time you feel it's too much.0 -
We all start somewhere. You'll get better.
Doing something is better than doing nothing as thesaying goes.0 -
Just keep at it - slowly ease into it. If you have not exercised before, especially if you have asthma, it is expected. Make sure you have your inhaler with you, if you have one, just in case.
No-one will pay attention to how long you do - they will assume you are warming up for something else or have already done some exercise. I jump on for a few minutes before lifting and for only about 10 - 15 minutes after.0 -
dont worry! when i started, i found i could also only do about 5 min on the elliptical. i just made sure not to let it discourage me, and made a goal to do more the following day (i did about 12 min). it went on like that for about a week, until i found myself being able to do a half hr and now i can do an hour.
im sure you'll improve a lot too, just stick with it!
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Oh I was the same way! I was standing on the treadmill next to this little old lady who was jogging and I could barely walk with it set at 2. Then I realized....no one was paying attention to me so it didn't matter how fast I was going or for how long. I started out slow and slowly worked my way up. Even now when I start to hurt...I don't feel too badly about backing it down a bit. I have really bad knees and ankles (I have Rheumatoid Arthritis) so I'll probably never run....or jog, but I know I'm moving more than I ever did before! Do what you can do...and slowly you'll realize its getting easier. I love my treadmill now 0
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Try the couch to 5k, someone here suggested it a couple months ago and it's been great for me.0
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was that your first time? my calves also hurt when I first ran on the treadmill (approx. 10 min) but it went away after three days, it's normal and it only happens on your first and second run.0
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When I first started to exercise beyond walking, I was almost 300 lbs and it was simple pilates. That 15 minute routine left me drenched and panting. Now I do an hour on the elliptical at almost full resistance, feet and hips stationary for half of it. Do what you're capable of, and in no time you'll find you're capable of a helluva lot more than you used to be.0
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Not sure I could even manage 2 minutes on the elliptical when I started! And don't stress about the treadmill either, walking up a slight gradient is a good way of easing into it as well. But in answer to your question, yes, it will get easier, promise. Little and often and you'll soon be noticing a difference.0
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Yes it was my first time since i was about 14 lol.
I started on treadmill flat and gradually increased speed to about 4 then increased the incline. I think i lasted about 7 mins in total... and the calorie burn didnt look significant either!
I moved onto the elliptical but didnt register the speed was probably more like a job but i did feel i could longer / faster when going backwards????
I thought my calves may be due to footwear. I wear heels everyday and only occasionally trainers / flat footwear so i have been wearing flat shoes at weekends / out of work to try ease my calves back into a stretch, maybe this will help...?0 -
i lost 25 kg a few years back and only ran on a netball court or in interval training. to start with a minute or two was like i was being stabbed repeatedly so I ran one, walked 4 to fill up 30 mins one day. Then I just played with those numbers. Some days it was half and half, some was run four walk 1, but always up and down. One day I did run continuously for 25 mins, but it just made my boobs hurt.
One minute running is better than no minutes running 0 -
So i decided to try out the gym. Im 5ft 1 and around 190lbs. I suffer asthma and am very unfit. I have been swimming twice a week for a few weeks but nothing major in the way of exercise.
I started off on the treadmill for a warm up and could barely last 5 mins. The back of my calves were killing me!
I moved onto the elliptical and same... could barely last
Is this normal? Im so embarassed thats its completely put me off going to the gym!
When starting a new exercise you're bound to get achy afterwards as you're working muscles in a way they are not used to. Be sure to allow them time to recover before working them again until they get more used to it, which they will. Add on a small amount of distance and/or speed to your workout each week. You could also try intervals (e.g. the C25K plan) where you run for a minute then walk for a minute, gradually building up the running time and decreasing walking time.
Don't be put off, everyone had to start somewhere and no one will be paying any attention to what you are doing. If they are, then they're not concentrating on their own workouts hard enough.0 -
Make sure you stretch a long while before starting a new workout. Your muscles may not be fatigued they may just be overly tight. Also, dont be hard on your self for starting slow. you will get there. Can you do 5 mins then get off and do weights, then back to 5 mins. Like circuit training?0
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About 8 years ago when I started working out, I was the same way. I was VERY out of shape, and could only last about 5 minutes on the treadmill. I just kept at it. I went almost every day, and I alternated between the elliptical and the treadmill. I would use the weight machines every other day. Before I knew it, I was off the treadmill and could run 5k easily. I would say it took about 4 months total. I have been fit ever since.
Just keep going, do what you can do. I feel like we put to much pressure on ourselves and feel as if we have to run a 5k or a 10k or a marathon. You just have to do what you can.0 -
Make sure you stretch a long while before starting a new workout. Your muscles may not be fatigued they may just be overly tight. Also, dont be hard on your self for starting slow. you will get there. Can you do 5 mins then get off and do weights, then back to 5 mins. Like circuit training?
You should stretch AFTER working out, not before. You need to have warm muscles before you stretch (think pulling on a cold rubber band versus a warm one). If you enjoy stretching pre-workout, you should still warm up first.0 -
I just saw you wear heals alot, that may totally be it! Stretch those gals out! Can you wear heals less often? Your achilles tendon and gastrocnemius (calve) muscles are probably way tight.0
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Do you think wearing heals all day may be her warm up though? When I take of heals I stretch my legs so they dont stay tight?0
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I agree with everyone who says start slowly. I personally would try and build up to 30 minutes walking on the treadmill before even starting to run. I would probably put a small incline on (say 1%) but that is only because I find it more uncomfortable on the flat!
I have exactly the same issue with my calves, so I understand how horrid it is. (I changed to flats and found a very small improvement). The biggest improvement has come from a strict stretching routine - after my warm up, after my workout, and I have invested in a foam roller which I use after a warm bath. Its taking a long time. but tight calves that have not been challenged for years don't go away over night. Good Luck0 -
5 will become 10 minutes before you know it. You don't have to run a mile right away. Good for you for caring about your body enough to begin this process. Being patient is the key!! Keep up the good work. It will get easier and you will begin to love it. Those endorphins are pretty powerful.0
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Oh and make sure you have a really good pair of shoes. I have plantars fasciitis due to running in bad shoes.0
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I started off on the treadmill for a warm up and could barely last 5 mins. The back of my calves were killing me!
I moved onto the elliptical and same... could barely last
Is this normal? Im so embarassed thats its completely put me off going to the gym!
Trust me, it's normal!! I have astma too and could only walk for 15 minutes on the treadmill (and still would feel my calves burning!). STICK TO IT.
Today, I can easily run for 50 minutes and do some more elliptical and weightlifing and I'm still ok. Went from 'below average' fitness to 'above average' fitness.
KEEP GOING BABE! But always remember to push yourself a bit harder everytime. I didn't do that the first two years and I kept walking on the treadmill. One day I just got so angry with myself that I started running and I've never stopped. YOU'LL LOVE IT!
:flowerforyou:0 -
Go with c25k (or couch to 5 km) a programme for total novice runners
Link
>http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx
Worked wonders for me, although i did get fitted for running shoes as i pronate when running and this cured my shin pain
after the 5 min warm up walk i always stretch before running
Happy running :drinker:0 -
Walking fast may be a better way for you to start out the first week or so. Then maybe add a 30 second run at the beginning, middle, and end of your walk for a few days. Then up those runs to a minute each for a few. The little run every few minutes does a couple things, it raises your heart rate so that when you are 'just' walking so that you burn more calories, and as you up how long you do the running part every few days you are increasing your resistance. A.t some point you'll want to reassess and start a running program, but this is a good way to start.
You just might not like a treadmill. Maybe outside is better, or even a mall if you are just walking for now. Attitude has a lot to do with 'stamina' when it comes to jogging. I can play 2 soccer games back to back but I have a hard time running one mile, and if there are hills during that mile, forget it! The battle at this point is more in your head than anything else.0 -
I have asthma which is one of the reasons I picked up running when I was in junior high. It helped me go from from not being allowed to participate in gym to playing two varsity sports. I stopped running after high school, just didn't make time for it, work, GF, the usual excuses, and over the last few years I really packed on a lot of weight. With those two things combined, my asthma came back with a vengeance. When I tried to start running again 8 months ago I couldn't even do 5 minutes before I had to use my inhaler.
How I started running was I would set a goal for a distance then time myself for that distance. So maybe the first day it takes you 20 minutes to walk a mile, how long doesn't matter in the grand scheme of things, but you want a pace that lets you complete the mile with having an asthma attack. Each day you try to finish your mile faster, and eventually you get to a point where you can maintain a brisk walking pace for the entire mile. Once you are walking at steady brisk pace for the entire mile, then I would start incorporating short periods of running, light jogging, or just walking even faster. Something as small as 10 seconds run, then back to walking at a brisk pace for 2 minutes. Gradually increase the duration of running and/or shorten the "rest periods" of just walking at a brisk pace. Eventually you will get to where you can run the entire mile.
That's the method that worked for me both when I was kid and then recently as a older out of shape fat guy. The standard advice I got of "just go run as long as you can, then do it again the next day and eventually you'll be able to run a mile" just didn't work for me. Doing it this way let me get the calorie burn of a mile (the caloric difference between walking a mile and running it isn't huge) and it let my lungs get a really low impact cardio workout without an asthma attack stopping me dead in my tracks. Running makes a world of difference with my asthma, I used to always have my inhaler on me at all times, now I just leave one in my car and one in my bedroom for emergencies, but I haven't had to use it few months. Best of luck to you, I have complete faith that you can do it.0 -
Yeah start slow and build up do what you can and before you know it you'll be looking back at how far you've come. Yep alternate footwear. I know my legs are used to heels and being in flats etc does make my calves tight.
Good luck, keep at it xx0 -
You don't *have* to run. I haven't been able to run since I was in Jr. High, but I still was active.
When I would go on the treadmill at the gym, I normally don't go above 4.0-4.5.
Start out walking at 2.0, after minute go to 2.5. In a couple minutes go to 3.0, then 2 more minutes go to 3.5.
There is your 5 minute warm up to 3.5. In 5 minutes (at your 10:00mark) go to 4.0.
Do 4.0 for 5-10 minutes, then back down to 3.5 for 5 minutes, then cool down for 5 minutes.
I used to do that when I was starting out at the gym. Doing it this way I'd be on for about 20-30 minutes, then I'd do weights for about 20 minutes. Was a pretty good workout for myself/ abilities at the time.0 -
Judging by the replies i have tried to do too much too soon. I have speed quite high quite soon and incline quite high.
So i should
a) Start at slow speed and every few minutes up the speed until i have done 10 minutes then work way back down which gives a 20 minute workout.
b) Try the c25k workout. I have this on my ipod just not used it.
Can you do the C25k on the elliptical? I prefer the elliptical to the treadmill, i normally just use treadmill as a warm up tool .0 -
Totally normal! When I first started going to the gym I was just like you :] but overtime I slowly increased the time taken to run, when I started getting tired from running I would walk on the treadmill until I thought I could run again. I pushed myself and now I can run decent distances without stopping :]
Also I would recommend running, then walking, then running. I found that after running for a while the elliptical was much easier. I guess it's personal preference. I've never done C25K.
It takes time to build up fitness so keep persevering and you will get there!0 -
Keep at it - as has been said by others ; you'll build up slowly.
And since you wear mostly heels add leg stretches to your routine to avoid injury.0 -
I was 181 and 5ft 1 when I started off, I have severe asthma and I cant run at all with out having an asthma attack. My calves still get sore when walking on the treadmill.
I barely lasted in the gym or classes but now I am alot stronger and fitter. I am finding it a lot easier a year and a half later.
Please stick at it, it is very tough but you have to start somewhere and I am glad I stuck at it as now, I feel healthier, I am not as tired but I still cant do an awful lot of cardio due to my asthma, so I tend to do light cardio and more weights and it still burns the calories.
I hope this helps.0
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