How to start?

ARC86
ARC86 Posts: 5
in Fitness and Exercise
Hi,

I'm looking for some advice from people who may have had a similar experience?

I want to start exercising, but my fitness level is extremely poor. I used to be quite active, so when I try to start exercising, I go back to my old habits and I fail miserably.

I do some walking, but I don't think I'm doing enough to see any change.

How much should I be trying to do starting off and what should I be aiming for?

Is an hour a day too much? or should I split that up into a few sections?
Is high intensity for a short period better than a lower intensity for a longer period?

Any advice is greatly appreciated.

Replies

  • stplatt
    stplatt Posts: 44 Member
    Let me start by saying that I am by NO stretch of the imagination a fitness expert. How long you should work out depends on what you are doing. If walking, I would say that starting at an hour should not pose an issue. If you are running or biking, then I would have some concerns. If you are wanting to start running, I would follow the Couch to 5K program (google c25k). It is a program that integrates walking with some running breaks until you can run for 30 minutes comfortably. Just take it slow and easy.

    Two things I would like to encourage you on. First, I heard in your note some concern that seemed to be related to how fast the weight comes off. Don't worry ab out that. It took years to put on, it will take a while to lose. A good goal is 1-2 lbs per week. I shoot for 300-500 calories in exercise each day and eating 300-500 calories fewer each day. This gives me a 600-1000 calorie deficit each day. Just enough for 1-2 lb per week.

    Second. Your fitness level will improve. As you continue to work out, your body will become accustomed to the workouts and will gain strength and endurance. Don't give up.

    Good luck on your goals.

    Blessings,
    Steven
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I was an athlete and played numerous sports growing up and remained pretty active through my twenties...hit 30 sat down to a desk job and became very inactive and in pretty rough shape from a fitness standpoint. I pretty much did nothing from a fitness standpoint for about 8 years.

    Last year I got back into things with just walking. I started out just walking 3 days per week for 30 minutes or so...then I upped it to 45 - 60 minutes...then I upped it to 5x weekly and within about 6 weeks or so I was walking for about 60 minutes, 7 days per week. Walking just got my body used to moving again...and sadly, I was pretty sore in the beginning as well.

    Once my body was used to moving again I did a C25K program and started running a few days per week and walking on the other days. A couple of months later I added in weight training and was pretty much running 3x weekly on my non lifting days and just lifting 3x weekly and walking on those days.

    Feeling pretty good about myself and where I had taken my fitness level in the span of about 8 months or so, I decided I wanted to train for a sprint triathlon. So I started doing that last May...and was logging a lot of miles on my bike, in the pool, and on my feet as well as lifting weights. Everything was going pretty well and I foolishly kept adding more volume to my training and not resting properly, etc. I got really into the idea of racing cyclocross in the fall so on top of my triathlon training I started going to cyclocross practices as well...a couple weeks from my triathlon and I strained a tendon in my foot...typical over-training injury and I ended up not only missing the triathlon, but also being sidelined for the entire cyclocross season.

    Moral of that part of the story is that as you progress in your fitness you will undoubtedly want to do more and feel like you can do more...but you do reach a point of diminishing returns and ultimately can hurt yourself. Just start out slow and work back into it.
  • missyont
    missyont Posts: 79
    Just start somewhere...anywhere. You could do a few days of jogging 10 mins a day for 1-2 weeks, then 15 mins for 1-2 weeks, 20 etc! You WILL see improvement but only if you push yourself
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    When I started back in, I could only do 10 minutes of Zumba, then 20, and on and on. Just start somewhere, wherever that may be for you. Add on, either as your body can do it, or as you want to challenge yourself. Take breaks if need be. You can definitely do your exercise in ten minute chunks throughout the day, or break for five minutes and get back in if that's what works for you. Good luck!!
  • tjsoccermom
    tjsoccermom Posts: 500 Member
    Doing something is better than doing nothing. You just want to continue to build on whatever you do. If you walk, you want to walk fast enough that your heartbeat is up and move for as long as your comfortable. The next time you walk (I'd suggest a minimum of three times a week), add 5 minutes, and so on. Once you have walking down and it's becoming easier, you could start jogging (C25K is a great program) and just keep building on what you're doing. If walking isn't your thing, use an elliptical, stair climber, whatever you like or is convenient. You an do it, just don't be discouraged if it starts slow, you just want to add on to it.

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