Cardios for obese.
greekfatty
Posts: 11
Hello all i'd like to know if anyone knows any good cardio workout for obese. i'm not completly out of shape but my stamina is really low I've been a smoker for many years and my lounges are running out preety fast. I'd like to know from some of you guys who lost a lot of weight and you were obese what workout trains you followed.
Regards and thanks to all...
My blog: http://nonstopeffort.blogspot.com/
Regards and thanks to all...
My blog: http://nonstopeffort.blogspot.com/
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Replies
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You can always start with walking. If you can't make it very far, that's OK - you'll probably get your heartrate up pretty quickly! Then work on building your stamina - walk longer and longer each time. Once you get to a certain point, you can start jogging or running if you like (I hate it). I do jump roping - I used to only be able to do it for like 10 seconds when I first started!!! Now I'm up to 5 minutes. Doesn't sound like much, but it DEFINITELY gets my heart racing quickly.
Now I'm incorporating resistance training to tone as I lose. I use a Bowflex, but free weights are the best. I just can't use them due to some wrist and elbow issues that I have.0 -
Hi,
I haven't lost a lot (yet) but I am doing a Couch to 5Km learn how to run program. The one I am doing is called Zombies, Run 5k Training (it has a zombie story line to go with your workouts) - but there are a few others. You can start out just walking. When you start out big like us, little bits can actually burn a staggering amount of calories because of the effort we have to put in to moving around the extra weight.
I also have a workout dvd program called Les Mills Pump that combines strength and cardio (I had to buy weights to go with it though - but they do sell a version with some weights) and am going to buy another one when I finish a round (90 days) of the PUMP plan. I have friends who have Jillian Michaels DVDs and people rave about it on this site - so much so that there is a site they created with success pictures I don't have the URL sorry, will come back to add it when I find it. But if you google 30Day Shred Results, and look at the images, major awesome!
just walking is totally awesome too, especially for starting out. Good Luck with your journey!0 -
Try the C25k app from Zen labs.. it trains you to run a 5k in 8 weeks by walking and jogging. And its only 3 days a week, that way you get in some intervals and its not to difficult to accomplish. Good luck!0
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Walking is probably the best place to start.0
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I started out trying to walk around ONE block and worked my way up from there. I smoked for many many years, then quis smoking and goined over 80 lbs. The first month trying to walk around a single block, I stopped every few steps and cried. When I made it around one-I bumped it up to two. And so on. Now I can hike all day with a backpack. I rode the bicycle for 50 miles once this summer-all at the same time. You can do it if you just start slowly. Eat the elephant one bite at a time!
Best of luck!0 -
Hi,
I haven't lost a lot (yet) but I am doing a Couch to 5Km learn how to run program. The one I am doing is called Zombies, Run 5k Training (it has a zombie story line to go with your workouts) - but there are a few others. You can start out just walking. When you start out big like us, little bits can actually burn a staggering amount of calories because of the effort we have to put in to moving around the extra weight.
I also have a workout dvd program called Les Mills Pump that combines strength and cardio (I had to buy weights to go with it though - but they do sell a version with some weights) and am going to buy another one when I finish a round (90 days) of the PUMP plan. I have friends who have Jillian Michaels DVDs and people rave about it on this site - so much so that there is a site they created with success pictures I don't have the URL sorry, will come back to add it when I find it. But if you google 30Day Shred Results, and look at the images, major awesome!
just walking is totally awesome too, especially for starting out. Good Luck with your journey!
This zombies run is so fun
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I walk and use a cellphone app called runkeeper to track my time, calories burned and distance0
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I started out taking 15-20 minute walks with my daughter. I built up from there. Also Leslie Sansone walk at home DVD's are great!0
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Leslie Sansone Walking dvds would be the way to start. Super easy and gets you moving.0
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Thank you all for your replys. Walking and cycling were two of my options. I HATE RUNNING when I run i feel my belly doing things that will cause a new Big Bang :laugh: :laugh: .
I didn't said it right, I'm searching a cardio workout that I can perfom it indoors, in my house. I don't really got money right now for equipment so I'll be glad if you can give me something without weights. .
Guys and girls thanks again this community is really nice to new members
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Why are you writing your blog in English if you're more comfortable with Greek? You'll probably get more Greek followers than English-speakers that way. Your writing is a bit hard to read.0
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I love Leslie Sansone... Her older workouts are so much easier to do than her newer videos. Mainly because I'm not very coordinated! LOL http://amzn.com/B0000A59W5 Walking outside is also an awesome idea!0
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you simply have to start doing "something", it doesn't matter for how long or for how fast
all that comes with time.....just move a little and do it every single day0 -
Ashatan you're propably right, but I really want to practice my english skills, and I feel better to have worldwide support
Leslie Sansone has so many fans, I'll have to look up to her!0 -
a good fast pace walk or repeated stair climbing can really do wonders0
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At 65 I have become an avid pool goer. It was tough at first to be in public in a swimsuit but... no one sees much when you are in the water! Now I am up to two aquatic fitness classes a morning as well as a good period doing plain old running on the spot in the water with water weights as "dumbells". In two months I have gone down over 2 sizes and lost about 30 pounds. Most pools have a free pass system for those who cannot afford the full price, here anyhow. Where once before I hated exercise, now I wake up eager to put on my suit and get to the pool! You are weightless in the water...0
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Thank you all for your replys. Walking and cycling were two of my options. I HATE RUNNING when I run i feel my belly doing things that will cause a new Big Bang :laugh: :laugh: .
I didn't said it right, I'm searching a cardio workout that I can perfom it indoors, in my house. I don't really got money right now for equipment so I'll be glad if you can give me something without weights. .
Guys and girls thanks again this community is really nice to new members
oh if youre doing it indoors get an exercise step you can do it in a little space and it can really help bring up your heart rate0 -
Walk til' you drop. lol. Really, it's so awesome. Find a nice park or trail and do as much as you can!
I started at 211 lbs and I'm 5'2. I'm obese. I began in June and started with walking to the 1 mile marker at my local park, and then back to entrance. Over the summer I slowly upped it to the full 3.5 miles it yields. When my daughter started pre-k in September I began hiking at a nature trail a mile from her school. I walk 1 mile to the trail, hike, and walk all the way back. Roughly it's 6.5 miles. These feet were made for walking, and that's just what they'll do.
With following my MFP goals and Exercise, I'm now down to 180 lbs. WIN!!!!!!!!!
Don't discount the awesomeness of walking.0 -
I had an MFP friend who used Leslie Sansone's workouts religiously and lost over 100 pounds.
I just started using them on youtube. Haven't lost any weight yet, but fingers crossed!
I lost my first 20-30 pounds using the shaun Ts rockin body dvds.0 -
Thank you all for your replys. Walking and cycling were two of my options. I HATE RUNNING when I run i feel my belly doing things that will cause a new Big Bang :laugh: :laugh: .
I didn't said it right, I'm searching a cardio workout that I can perfom it indoors, in my house. I don't really got money right now for equipment so I'll be glad if you can give me something without weights. .
Guys and girls thanks again this community is really nice to new members
Hah, just read this after I wrote my first reply.
I like 30 Day Shred. It's tough, but it gets the job done, and you'll feel the difference in your endurance in just a few days.0 -
I started out taking 15-20 minute walks with my daughter. I built up from there. Also Leslie Sansone walk at home DVD's are great!
Yup! Start with Leslie Sansone! She'll help you take off those pounds and build up your endurance. Especially when you get to the point where you can do the 5-mile walks with boosted intervals (aka jogging). One day you'll wake up, many pounds lighter, and you'll just take off.0 -
Hi there! I have been doing the Body by Vi 90 Day Challenge and lost 35 pounds during my first Challenge. I'm on my 2nd Challenge now and have lost 7 pounds. My husband has lost a total of 57 pounds. I didn't exercise at all during my first challenge, and have recently incorporated walking into my daily routine because for the first time in years I actually feel like doing some type of cardio!0
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I was a smoker for 18 years and at the time was considered obese...I started playing tennis with friends...just hitting around.interval training really..worked for me...I got tired of being out of breath and quit smoking and then played more tennis and ended up losing weight along with giving up my mid night binges and take out food! LOL0
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I'd go low carb, get the weight off and walk only for a while. if you're heavy a lot of cardio is hard on your knees. Swimming is also a good alternative. probably ideal if you're carrying a lot of weight. or walking laps in the pool is good as well.0
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Walking is probably the best place to start.
^^^this!0 -
In my opinion, the Leslie Sansone Walk DVD's are the best!! There are many that have slower starts for just getting started. They are all low impact, not jumping around, just walking. It does incorporate arms with the walking. So when you can handle it you are getting more than just a walk, you get a work out. There are also quite a few that are more of a higher impact that you can work up to. I am up to 3-5 miles each day. You do them all in your home, and only maybe need a small hand weight if you want to use them.0
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Walk with the same type of programming as Couch 2 5K: intervals
If you use a treadmill, you can use incline intervals. Or if just walking outside you can do speed intervals.
Look up C25K and replace any instance of "walk" with "slow/leisurely walk" and any instance of "jog/run" with "fast(er) paced walk." It will help increase your aerobic conditioning and will be a good stepping stone to eventually running if you want.0 -
I'd go low carb, get the weight off and walk only for a while. if you're heavy a lot of cardio is hard on your knees. Swimming is also a good alternative. probably ideal if you're carrying a lot of weight. or walking laps in the pool is good as well.
Swiming aint bad idea at all, i'm like 1.5 mile away from the beach and the weather is good for now. . Thanks for your tips everyone.0 -
Walk. Be consistent. No more excuses. MOVE EVERY OPPORTUNITY U GET!
I was 400 lbs. I started by walking around my Couch. I was motivated by watching the Movie HAPPY FEET! I was very ill.... but I wanted to move more, and in 5 months I lost 55 pounds. My Doctors were amazed!!! Thats when I got out of the house and got aggressive. I walked Morning, Noon, and Night. In good & bad weather. I stopped eating junk, and took my life serious. Restaurants were a No-No!!! I started where I was..... and it was SIMPLE. I did not make it hard in my head..... I focused on doing what I could. Long story short..... I got to where I could walk 7 to 10 miles per day. U HAVE TO BELIEVE IN YOURSELF!!!! U HAVE TO BE "REAL" WITH YOURSELF!
Ultimately, there are NO shortcuts. Just focus on THINKING POSITIVE, MOVING, breathing well, staying hydrated, eating good food..... No eating close to bedtime. Be consistent, and the pounds & inches will bow down to the process. Your weightloss Journey is what U make it..... SO MAKE IT FUNN!!! Jam to the Music U love.... Reach DEEP WITHIN and discover your INNER WARRIOR.... the Spirit will guide U the rest of the way. Watch Fat Doctor on YouTube and Super size vs Super skinny. Get to know yourself! Understand that U truly R WHAT U EAT! EAT FRUIT & VEGGIES!!! STOP eating in front of the TV. It helps so much to be aware of every thing U eat & drink. U must keep a Journal.... even if its hard. DO it anyway!!!! Chew your food throughly..... THINK ABOUT your food consumption.... try hard NOT to multitask while U R eating..... 4 real!
Ask yourself if U R really HUNGRY.... or if U R using the food, snack, or sugary drink as a substitute. Try to deal with what ever's going on and don't numb it with food. I did a lot of that, and it was sooooooooo bad 4 me!
DID I SAY ANYTHING ABOUT STAYING HYDRATED?!!!! Water is soooooooo connected to weight loss! Drink a big glass of water as soon as U wake up in the morning!!! Drink a glass before U go to bed..... even if U have to get up and go to the bathroom during the night! Many times when we over eat - We R thirsty - NOT HUNGRY. It might be a great idea to completely give up drinking much of anything but Water. I mean, If U R really serious about weight loss. I drink like 10 glasses of H20 per day.... I limit myself to 1 Peach soda per month. LOL!!!! Do what U can....
Read the "SERENITY PRAYER" and meditate on it.... Allow it to BLESS U.... Know in your heart that U can CHANGE SO MUCH!!! MAKE A LIST OF THE THINGS U CAN CHANGE. ACKNOWLEDGING U CAN CHANGE THINGS IS THE FIRST STEP!!!
BELIEVING IN YOURSELF IS A HUGE CHUNK OF THE BATTLE. FIGHT THE URGE TO GIVE UP! Even if U eat too much part of the day.... get back on track ASAP!!! Its important to TINK STRONG!!! BE YOUR OWN BEST FRIEND. TELL YOURSELF THE TRUE TRUTH!!! Remember that THE SCALE is just a Tool.... don't live by it.... USE it, but just allow it to SERVE U..... Don't serve it.
Start seeing yourself in your mind smaller, thinner, free & trim! Where the mind leads the body follows!!! DO NOT REFER TO YOURSELF IN NEGATIVE WAYS!!! Speak Positive and U will see such a MEGA difference! The TRUE BATTLE is within the mind!!!! If U have to put Post-It notes on your Frig and Mirror... DO IT!!! Whatever works!!!
NEVER SAY NEVER.... STOP SAYING WHAT U CAN'T DO!!!!! FOCUS ON WHAT U CAN DO!!!! THEN, DO PLENTY OF IT!!!! LOL!!!! MAKE IT WORK!!!! If U eat enough for 1 person, U will look like 1 person. If you eat enough for a Family of 4 (like I used 2) U will look like a Family of 4! :-(
GET ALL THE JUNK FOOD OUT OF YOUR HOME..... AND GET READY TO SEE A WHOLE "NEW" U!!!!
SEE YOUR DR. BEFORE U START ANY WEIGHT LOSS PROGRAM, OR WORKOUT PLAN! SERIOUSLY!!! KEEP YOUR DR. IN THE LOOP. NO SECRETS!!!!
Lastly, be patient with yourself because Its a JOURNEY..... Not a Marathon.
Anything is possible (even the impossible) if U ONLY BELIEVE!!!
REALIZE THAT U R NOT ALONE.... THE HOLY SPIRIT LIVES WITHIN U..... IT IS AN ENDLESS POWER SOURCE!!!
All the BEST on your Journey!!!! God bless U real good!!!!0 -
disregard my comments..i see now you just want " cardio workout that I can perfom it indoors, in my house"...so I guess the DVD's, walking around the couch, cleaning, anything to keep u moving in the house0
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