want to start exercising for real!

Dianakrugle
Dianakrugle Posts: 21 Member
in Fitness and Exercise
This has always been my hard part. I have lost all my weight with mainly food restriction/low calorie. I have been back to work for 4 months after a 5 year completely sedetary life style. I now want to start exercising to build muscle as lost alot being sedetary for so long. I have had back and both shoulders surgeries so need to strengthen them slowly as to not cause injury. I was thinking running? I just really really lack motivation as work 4-5 days a week plus take care off housework all week(never ending). How do you motivate yourself? Fyi- am also a smoker(have cut way back though and want to eventually quite). Have a exercise video also that is gathering dust ( Jillian 30 minute workout). Any and all help welcome. Just broke my plateau so need to keep it going.

Replies

  • Targonis
    Targonis Posts: 18
    Motivation can be tough, because you have not made a habit out of working out. I am currently on a 4 day per week schedule, with two long runs(4.5 miles or longer) per week, and two shorter runs at 3.1 miles each. I started by WALKING, because when I got started with my current REAL effort to lose weight, I weighed in at 244 pounds on May 1st of 2013, and got down to 215 so far(six months). What I did was to start walking two 1.2 mile runs per day, 20 minutes per mile was and is something of a baseline, faster when I push it for walking, slower when walking with my dog.

    Now, where YOU start should depend on your schedule and your current fitness level. If you can squeeze in one hour in the morning, that is easily enough for you to walk, run, or do whatever. The goal should be that every week, you increase how long or far you can run for. Do you know how far you are able to run at once(not fast, I am talking distance, meaning you may do a slow jog)? I went from walking to 1 minute jog/2 minute walk intervals, to 1 minute jog/1 minute walk intervals, to half mile straight jogging, then .75 miles, then 1 mile, increasing by .25 miles for each improvement in running distance.

    So, that should be your goal, start with a base of "where are you now", when it comes to how far you can walk, and how far you can jog(if you can). Don't smoke while on your workout, and your workouts will also help you to quit(which will really help you when jogging/running).
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    First step is stop making excuses. Most of us work 4-5 days a week and have housework to do.
    If you want to start running, look into a couch to 5k program.
  • Gkfrkv
    Gkfrkv Posts: 120
    Can I add you?
    I'm having the same problem. During the summer my exercise is to walk everywhere, but in the late autumn and winter that isn't an alternative anymore. I can't afford going to the gym, and to be honest I know I would be to tired after work and not motivated enough to go out of the house on my off days. I have found my Wii and a few training games (fit+ and active) and try to make it part of my routine.
  • meerkat70
    meerkat70 Posts: 4,605 Member
    You really have to decide to just do it. Make a plan and make sure you stick to it. I have a very pressured job (I work on average about 60 hours week). I'm trustee for a charity. I'm a mother. I care for my poorly mum. But exercise is important to me, and I fit it in.

    C25 is a good programme, but start with walking first - get yourself comfortably walking at least half an hour a day, then on alternate days start phasing in C25.

    Do be careful though - don't make the mistake of thinking running is mostly legs. I find I ache in all manner of interesting places post run, and if you've had upper body surgeries you may find the impact too much. I'd suggest give it a go, but keep a close eye on it. Remember some pain is normal - and if you've been very inactive, you will ache quite a big bit. But try to tune in and recognise the difference between muscle ache and real pain.
  • RunBrew
    RunBrew Posts: 220 Member
    The FIRST step is to find something you like to do. It doesn't matter if how many calories a workout would burn or how ripped you'd be after it if you won't go and do it.
    By that same token, an activity you love to do may only be a small workout but if you actually want to go do it regularly...

    Strength training doesn't have to be picking up heavy stuff in a gym. Several people I know 'strength train' by doing trail maintenance with a local club. Then they walk/run /bike the trails they built.
  • Dianakrugle
    Dianakrugle Posts: 21 Member
    Am just getting over bronchitis but will try to start tomorrow afternoon. Work 7am-4:30pm tommorow.

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