15 min of exercise… thought I was going to die. Advice?
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Congratulations on starting your exercise program!!!
Rather than focus on high intensity at first, focus on duration. Start with something you can do for 10 or 15 minutes and then work your way up to 30 minutes. As others have mentioned walking is a great way to start. You should be able to hold a conversation while you are doing your walk. In other words, if you are totally out of breath you are pushing yourself too hard.
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I also like Leslie Sansone Walk at Home DVDs as they are low impact and don't require much coordination. I also swim and do as much as I can in the water.
I agree with this advice. Go at your pace doing something you enjoy. You should feel invigorated but mildly tired. Leslie Sansone is a marvelous motivator and you can use a number of her videos on YouTube. She has been keeping me going during this brutal winter since I really prefer walking outside.
It is tempting as a beginner to go full bore and exhaust yourself, but realize that this is a marathon, not a sprint. If you give 110% in the first 10 mins, you will be out for the rest of the race. Pace yourself and remember that you got to this place one day at a time, one meal at a time...so getting out of that place will take some time too.
Good luck on your journey and remember to be gentle with yourself!0 -
I'm just popping in to say YAY YOU for getting started! It's not easy to start exercising, but it's so worth it.
I'll echo what some other folks are saying and encourage you to just keep at it. Start off with something light like walking, and build up from there. It DOES get easier, I promise.0 -
Adaptive fitness (Google it) is a real thing. You will adapt and be able to do more. When I started out (347 lbs in 2012) I had an injury and couldn't work out at all. I lost 50 lbs with diet first and then started working out (Jan. 6, 2013). At first all I could do was 15 minutes of Wii Fit. But I bought a heart rate monitor and I used it like I was training for the MF Wii Fit Olympics (if there was such a thing). Twice a day, six days a week, I got my big butt up on that Wii Fit step and did step aerobics. Within two or three weeks, I could start walking. I walked a quarter mile at first. That's it. WIthin two more weeks I started adding wrist and ankle weights. A bit after that, I added a riser to the step. Because everything got easier. The key is to keep challenging yourself. Not to the point where you're puking during a workout. But one day, what you're doing now will have you hardly breaking a sweat, and then it's time to step it up. If you can't handle the workout you're doing now, start out by just walking. I swear, if you're consistent, your body will adapt and you will get better at it. By the end of last October, my workouts consisted of kettlebells three times a week, biking three times a week, kayaking three times a week, trail running three times a week, and a long walk three times a week. My Saturday brick workouts were a 20 mile bike ride, followed by a 6 mile kayaking trip, and a four mile trail run. I'm training for my first triathlon this summer. You can do this. I promise you, because I've done it. And if I can do it? Anyone can.
This is terrific advice. Challenge yourself, but gradually. :flowerforyou:0 -
start with walking. . I started off walking and lost about my first 25 pounds this way along with dieting.. only now started running as healthier and lighter it gets a lot easier as your increase your overall fitness levels.0
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Zumba was a great beginner workout for me, I bought the game for the xbox kinect and started off with the low intensity songs. Even though I was basically only able to get through the warm up and cool down songs I kept with it, and gradually moved up to the high end of the medium intensity songs. Unfortunately hip and knee problems prevented me from going any further, but it was an excellent workout. Usually around 300 calories burned for a 30 minute session of medium intensity, with ankle and wrist weights (with an HRM.)0
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Add me to the "try walking, keep going" crowd!
You got this!! :flowerforyou:0 -
Maybe start with something not so intense, and work harder and harder as time goes by and you get stronger. It happens much faster than you'd think! Keep it lighter but keep at it. You'd do what you tried to do today easily in no time if you just put effort into it!0
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Congrats on your first day!!!! You're one step closer to a healthier you! Pace yourself. Every journey begins with a first step. Congrats on taking your first step today! You can do it!
Absolutely! Keep on moving, you will be so surprised and amazed when you breeze through 15 min.!0 -
Don't stop! It will get better! Walking is great - start walking! :flowerforyou:0
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The first day is always the hardest. Im in pretty good shape, but if I have to take 2 or more weeks off, that first time back kills me too. But the 2nd day is better, the third day even better. Don't try to do it all at once. but day by day, try a little more.
Keep us updated0 -
Just keep up the good work. Over time it will get easier and you will be able to increase the amount of time. I would recommend that you start out with something that you actually like to do. Go for a walk, ride a bike, swim.
You can do this and you will feel great!0 -
Start of walking.Walk to the end of the driveway this week,walk half a block and back next week,walk 2 blocks in week 3...and so on...if you have access water aerobics are great for beginners.
keep at it!! don't let it stop you. I was the same way start off slowing maybe by just walking. I used to stroll and now I walk with purpose. I have also started riding a bicycle and I also do strength training and water aerobics. I am still 150lbs over weight... don't give up0 -
Well, today I tried to work out for the first time in probably months based on my doctor telling me that being obese isn't an option. She recommended that I do 15 minutes 4-6 days a week to start off. I did fifteen minutes today and seriously thought I was going to die. Maybe it's because I'm like 80+ lbs overweight. I did 3 minutes of cardio, 3 minutes of abs, 3 minutes of butt, 3 minutes of cardio, 3 minutes of arms using Blogilates. With about 1-2 minute breaks in between all of those.
I spent about next the ten minutes coughing and then the next five chugging water. I felt like death.
Because I moved around for fifteen minutes.
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WELL, needless to say, I'm already dreading exercising ever again based on that. So, what should I do? Start at less than 15 minutes? Turn part of that into something easier? Try something completely different? I literally did all beginner videos.
Haaaaalp.
...but you completed the 15 minutes, next time it will not be as bad and as you get fitter, it will get easier, it is at that point you up the time you are exercising.0 -
If your Dr. thinks it's a good idea, it sounds like you're just really out of shape. Maybe try going for walks first? Build up to a workout? It's REALLY hard to get back into the swing of things after a break (no matter how long that break is) but it feels so good once those endorphins get going! I would take it easy at first and try low impact activities - don't be too hard on yourself.0
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Make sure you are breathing right, if you start panting you get tired quickly.0
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I'd personally recommend just starting out with some walking. You really don't need to do all of that abs stuff and whatnot anyway...You'd be much better off from a pure health standpoint just going for a 20-30 minute walk at a reasonably good clip. As your fitness improves you can start adding other things in. You should ultimately incorporate some resistance work in, I just wouldn't do it the way you did it here from a pure efficiency standpoint.0
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Well, today I tried to work out for the first time in probably months based on my doctor telling me that being obese isn't an option. She recommended that I do 15 minutes 4-6 days a week to start off. I did fifteen minutes today and seriously thought I was going to die. Maybe it's because I'm like 80+ lbs overweight. I did 3 minutes of cardio, 3 minutes of abs, 3 minutes of butt, 3 minutes of cardio, 3 minutes of arms using Blogilates. With about 1-2 minute breaks in between all of those.
I spent about next the ten minutes coughing and then the next five chugging water. I felt like death.
Because I moved around for fifteen minutes.
…
WELL, needless to say, I'm already dreading exercising ever again based on that. So, what should I do? Start at less than 15 minutes? Turn part of that into something easier? Try something completely different? I literally did all beginner videos.
Haaaaalp.
Start by just walking for 15 minutes until your muscles (and mind) get used to movement. You will want to naturally build up on that as you get faster and walk farther.0 -
but, you DIDN'T die. so keep it up. no need to scale back.0
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I think the biggest mistake people make is jumping in trying to do too much too fast - then you feel like you'll never be able to do it, get discouraged and give up. Start walking for fifteen minutes - go for a walk, that's all. Then in a few days, try to beat your time a bit or add five minutes on if that's all you can do. "Sneak" movement in - when commercials come on during your favorite show get up and walk around, walk up and down the stairs if you have them - anything, just move.
As you move, your ability to move will increase rapidly! I have a treadmill and when I first started exercising, I couldn't go faster than 2.5 mph and then I was breathing heavy after 10 minutes. within a week of doing it daily, I was walking 45 minutes at 3 mph. Now I use inclines and can jog/walk in intervals and I am active all day. I work up a sweat and feel amazing - not like i"m going to die.
The key is wading in slowly - not jumping into the deep end off the high dive when you can't swim
Start small, be persistent, be patient. Your body is an amazing thing when you give it a chance. 0 -
I recommend Leslie Sansone walk away the lbs video, it's free on you tube, start with one mile, it's ony 15 min, but it's very effective, and simple, you will lose weight with her then as you feel the need you can increase the miles, she has videos on you tube all the way to 5 miles.0
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The first time I hit the gym I felt like I was hit by a bus. Keep at it, it gets easier.0
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go for a 30 minute walk to begin with?
Set out from your house and walk pretty much as fast as you can for 15 minutes
then turn back and try to match your pace on the way home.
Increase the time by 1 or 2 minutes each time.
You need to build up. You cant dive straight in!!0 -
but, you DIDN'T die. so keep it up. no need to scale back.
i agree with this.
This was me last year. I hadnt exercised in years. I did the 30 day shred and I thought Jillian was actually trying to finish me off. But because it was just 20 mins I perservered and before you know it 20 mins was over. I noticed that after awhile I got stronger and it wasnt so bad.
Well done for your first session keep it up. It will get better.0 -
From my personal experience start by moving at a comfortable pace and then once you get the hang of it you can pick up the pace and try challenging yourself.. Walking is always a good start. Don't give up! you can do it.0
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I have 80+ pounds to drop. Feel free to add me as a friend if you would like. I will tell you what I do the most.
Do you have access to a pool? I find swimming and water workouts just so much easier on my joints. I swim at least 30 minutes every day or every other day if I can, but I stay longer than that in the water. I stretch gently for a few minutes and then I look at the big clock they have on the wall there, and I say "okay" 5 minutes of swimming laps".
Now when I started off that meant swimming 1 lap and pausing, and 1 lap and pausing and so forth, until I reached 5 full minutes. I also don't swim like someone being chased by a shark! I see a lot of people doing that when they come to the pool. Rapid fire 5 minute swimming and then they leave, no doubt feeling like they have had a great workout! lol I swim to the level that I am pushing myself but I am still able to to swim. Friday I swam laps for a full 5 minutes and I was quite proud of myself.
I also do things like tread water, do all sorts of exercises like running in place and across the shallow end, stomach crunches, arm exercises, and all sorts of other things - I find them for free on Youtube and see what other things I can add.
If you can't get to a pool you can walk (Leslie Sansone makes a 1,2 and 3 mile walk that is free on Youtube) Yoga, cleaning, dancing, basically anything that makes you move more. The other day I was dancing folding laundry. My cat was highly amused
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Thank you guys for the advice I'm going to go to my university's gym today and try walking for 15 minutes instead. I live in Florida in a kind of not so nice area (Yay student living) so by the time it's cool enough outside to walk, I kind of worry about safety (8 women were just raped in my apartment complex... Sooo yeah.)
Good news is that I didn't wake up one bit sore, but I woke up starving instead. Oh well, I'll hopefully get used to it. I can't stay this weight for ever. I'm starting graduate school in the fall for epidemiology and I feel like such a hypocrite being obese
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I'm going to echo the walking fans I'm not a fan of high impact exercise myself...age... knees... etc... but walking around can be done all at once or broken up... It was an eye opener when I got a step tracker and that the recommended 10000 steps a day is like 4 miles. in the beginning, take it slow - I see some people saying go as fast as you can -- Make it comfortable and enjoyable -- at least you are doing something-- then you can try other things if you want. Work on your diet as well. Most weight loss comes from your diet. The exercise helps, but that is where you should really start first.
Good luck0 -
I live in Florida in a kind of not so nice area (Yay student living) so by the time it's cool enough outside to walk, I kind of worry about safety (8 women were just raped in my apartment complex... Sooo yeah.)
When you are ready to try, take a self defense class (they probably offer them at the university).0 -
You can do 3, 10 min walks rather than 30 min at a time and get the same benefits. Keep at it.0
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gonna add to the list of people saying....walk walk walk. I want to say for the first day of exercise....you worked too many muscles you haven't done in a long time. go slow and advance0
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