Cant even last 5 mins

We all start somewhere. You'll get better.

Doing something is better than doing nothing as thesaying goes.

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!

Try the couch to 5k, someone here suggested it a couple months ago and it's been great for me.

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.

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.

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.

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.

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 Luck

Oh and make sure you have a really good pair of shoes. I have plantars fasciitis due to running in bad shoes.

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:

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.

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.

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!

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.