Exercise for someone over 300 lbs

JDBLY11

Hi, I am 309 lbs and trying to find ways to exercise. I find walking difficult. I had a back injury to my hips/lower back in my teenage years doing a squat and have always had weak hips/back ever since. My hips start giving out quickly after I start walking. There is no good water aerobics where I live. I went to a local class before and I was the only one in the class and a young teenage boy was teaching on the side of the pool. He did not even get in. There was no music. All this made me feel uncomfortable and made the experience miserable. Hopefully starting next month I will be able to start a gym membership at a local anytime fitness. What exercise would you recommend me do to start if walking is out?

Lisa_Rhodes

How do you think biking would feel for you? I started out over 300+lbs. I have some back pain now and then due to a hip flexor issue I had and walking was uncomfortable for me at times, but that was more a weak muscle issue. What I did instead of walking was biking at the gym and rowing (rowing may not be for you, though). I'm not sure how anytime fitness does it, but when I signed up w/ Gold's gym, I automatically got 2 free sessions w/ a personal trainer and I was able to get a workout to what I was able to do. That could be something to look into if you're able


Good Luck!!

csch79

A stationary bike sounds like it could be a pretty good option. You might want to start with a recumbent bike first.

projectvanity

I'm over 300 lbs as well. And I find a recumbent bike to be most comfortable since it supports my back.

TeaBea

If you want to start before you join the gym ...... see if there are any seated workouts on Youtube

Sit to Be Fit was a PBS series for awhile

Chair Dancing is another brand to look for

http://www.collagevideo.com/exercise-videos/seated-exercise-exercise-videos-47

k8eekins

Hi, I am 309 lbs and trying to find ways to exercise. I find walking difficult. I had a back injury to my hips/lower back in my teenage years doing a squat and have always had weak hips/back ever since. My hips start giving out quickly after I start walking. There is no good water aerobics where I live. I went to a local class before and I was the only one in the class and a young teenage boy was teaching on the side of the pool. He did not even get in. There was no music. All this made me feel uncomfortable and made the experience miserable. Hopefully starting next month I will be able to start a gym membership at a local anytime fitness. What exercise would you recommend me do to start if walking is out?

Aquatic fitness/workout routines. *Forgive me ~ I've only just noticed that water aerobics is unavailable in your area ~ I'd skimmed through your post then zeroed in on your last sentence* This is awfully difficult ~ X to walking and X to water aerobics with your challenged back to consider.

Am going to think on this further and will get back to you.

Edited to add: Agree with NBSFit@Resistance Training routines using the bands.

GiveMeCoffee

I started at 285 and the recumbent bike has been a great workout, it supports my back and the bike doesn't aggravate my knees. Also just making sure that every hour I got up and moved for a few minutes made a big difference in the beginning.

HoneyPie99

I agree that stationary bike would be a great option. Just start out slow and do as long as you can and build up your endurance, you will slowly get better at it. Good luck!:happy:

brent_woods

Hi. I started at 314 and am working my way down. Low impact exercises are key. I do incline treadmill walking, Nordic walking, elliptical and swimming as well as weight training.

If you find walking difficult, perhaps try Nordic walking using trekking poles. They may help take some stress off your hips, as I have found with my arthritis and they get your whole body involved in the workout.

Don't forget weight training as well, using machines. Improving your strength will increase your metabolism and continue burning fat, even hours after your workout.

Keep going and don't give up!

NBSfit

One of the biggest mistakes humans make when thinking about exercise is that is that all good cardiovascular exercise has to be done with the legs. Not true! I've had clients in wheelchairs and those who couldn't walk due to diabetic neuropathies. You know what they could do, though? Pull.

Get yourself a set of resistance bands that comes with the strap for rigging the band to a closed door. Loop the lowest resistance weight through the door strap and shut the strap in the crack between the door and the jamb. Go turn on some music that moves you. Come back and pick up a handle in each hand. Step back from the door, bringing some tension in the band. At this point you can sit down (wheelchair, remember?) or you can stay standing. Bend your elbows to a 90 degree angle so that your forearms are parallel to the floor and alternate pulling back and releasing forward with each arm. Do as many as you can until you are winded. Break for 60 seconds and do it again! Repeat until you are too fatigued to continue.

I like to call this Arm Cardio. It *will* get your heart rate up!

And as soon as you feel able, start lifting whatever weights you've got, even if that means curling and pressing a gallon of milk. You can do this!

shellbatronic

I agree about the recumbent bike. When I was pushing 350, water aerobics and the recumbent bike were all I could do without hurting myself. Also, if you have access to a pool, even if they don't have a good water aerobics class you can try walking laps in the pool. I did that for a while, it's low impact and helps get you moving with some resistance.

trifona

Power 90!

Absolutely you can do this!

GenesisandEden

At 300 I could not walk but I could ride =) good luck

123sockmonkey123

i started @ 300 lbs. im 31 & 5'7". my knees are crap & 1 hip is .i use a stationary bike. ive just started doing girl push-ups & lifting water jugs. im down 11 lbs so far. i love chair dancing, & cant wait for my mom to put up her backyard pool. you can do it.

XXbrendaXX

I started at 320 lbs. Walking is my first choice of exercise, but at that weight I had a knee that really bothered me, and I was afraid too much strain on it would make it worse. I lost 50 lbs through diet changes only, and then started incorporating more exercise. Now, 109 lbs lighter, my knee seldom bothers me at all! Hopefully your hip will be the same. :happy:

lagringaloca1

Walking underwater chest deep is easy on the joints and burns lots more calories than walking on pavement.

Compare the following estimates of calorie consumption for a 30 minutes workout:

Land walking: 135 calories / Deep water walking: 264 calories

Stacyharward

Riding the bike hurt my butt, but it does get better over time. Seated exercise is great if your knees and hips can't handle walking or running. Get some light weights to work the upper body, just lifting your legs while seated will get that blood pumping. Your mobility will improve with each pound lost. Don't give up!

Lorri1957

I started at 307 pounds and have issues with my back and knees. I used and still use an exercise ball. It really did help quite a bit to help start to be more active and will strengthen your core. I can walk much better and farther now.

kevinpruitt

I started at 319 and tried running on the treadmill which landed me in the foot doctors office with an inflamed heel..Recumbent and stationary bikes have been wonderful. Also, someone mentioned it already but resistance/weight training is a must to keep lean body mass. Best of luck to you!

RepsnSets

You should do some kind of resistance training. Maybe purchase some weights or resistance bands. resistance bands are awesome! You're never too large to try weight lifting. All the best to you

DisappearingTwinkie

Boxing moves. You can sit, you can just stand, but jab, cross, uppercut and so on. Lean into it. It is easy on the body but gets your heart rate up and gives a nice burn Swimming, walking in the water, treading by moving everything, and even using water weights are good too.

firecopfl

I agree with some of the comments made before me. You do not have to do traditional exercise for cardio. Anything that gets your heart rate into the fat burn or into the aerobic zone will work. While I do run it is for aerobic endurance as I am a firefighter. I started at 354lbs and am currently 243. I would highly recommend doing resistance band training or circuit style weight training. My strength training consists of circuit style weight training. I do it on machines, not free weights. I do high reps(20) and five sets. I do anywhere between 15-18 machines in a circuit and I break it down into three zones. You go from machine to machine with no rest. for five sets. Then on to the next zone. You will get your cardio pumping and you will work your muscles. It usually takes an hour for me to complete and it's an hour of great cardio. You can do some google searches on circuit training but they will be focused more on free weight style. I just adapted it to machines. You will also find that as you strengthen your core your hip and lefg issues will start to resolve themselves. The combination of losing weight, and strengthing the muscles will be very beneficial. good luck on your endeavours!

dumb_blondes_rock

sounds corny, but Richard simmons videos....he has women that are 300+ pounds on there

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_Zardoz_

I'm amazed no one's mentioned the obvious swimming. Great aerobic exercise you also get the resistance of the water and also the support of it.

ash_mason

You could begin with an exercise ball, a bosu ball, a small set of dumb bells, and resistance bands. I would also check You Tube for low impact workouts that you could do at home or while seated until it gets easier for you.


May I just say, that your willingness for wanting to be physical makes me realize that as an able bodied person who is also over 300 pounds, I have absolutely no excuse not to be more active.

caribear1984

Another vote for walking in the pool. You can also get 'water dumbbells' to provide some extra resistance or even use a pool noodle. I started at 388 with the YMCA's silver sneakers aqua exercise program which was basically just walking back and forth in the water, sometimes adding arms. You can do this, I know you can.

TrracyGirl

Fantastic suggestions on here. I hope I don't repeat them

I would agree with some about the sitting down exercises. You can always start with moderate weights for your arms, back and chest. All those sitting. Youtube has a LOT of good things. Believe it or not, I would bet you could do some HIIT things. High intensity interval training. That doesn't mean you jump-up-and-down-intense.. its what is YOUR intense. Is it just standing and sittting over and over for 20 seconds? The resting for 10 seconds? Its whatever gets your heart rate up. Maybe its laying in bed on your back, one leg bent to support your back, the other lifting it and working your apps.

My high was 276. This will get better. You will lose the weight. For me, its about changing my mind. Digging into me and pulling "me" out. Not the me that ate myself to 276, not the me that smiles and nods at everyone because I need you to like me. The strong person that we all have. Good luck! You CAN do this

Sandy3313

Hi I know you said that walking is out of the question but there is a different kind of walking you can do....look up Leslie Sansone she does a at home walking video....someone on here recommended it to me and it has helped with my weight loss...I too suffer from bad knees and hip and lower back pain all the time and I 1st tried the 30 day shred and OMG!!! it killed my knees....then I tried Leslie Sansone and if you love to walk but can't I highly recommended her!!! my knees feel so much better and you can go at a pace that suits your needs and besides the walking you are also doing a light aerobic workout at the same time...also there are a lot of exercises that you can do in a sitting position....Good Luck to you on your journey!!! If you like feel free to add me and we can do some workouts together!!! : )

lilpoindexter

I was around 250 at my heaviest (5' 11"), but I used the elliptical because it didnt hurt my knees or hips. I still use the elliptical today, because I think it burns the most calories in a given ammount of time.