Creating an exercise plan- Not sure where to start

TheDarnLochNessMonster
TheDarnLochNessMonster Posts: 7
in Fitness and Exercise
I need a little help to develop an exercise plan for both cardio and strength training. It seems even the "beginner" and "couch potato" workout plans I've seen are still just a little too much for my body. I need to create a plan that will take into account not just my goals, but where I am right now.

I can only walk about 1/3 of a mile without needing to sit and rest, and I get winded going up a single flight of stairs. I recently timed how long I can maintain continuous cardio exercise (in this case jumping jacks) and lasted only a single minute. I am embarrassed to share this, but I can't change it if I'm not honest.

Something else that I have struggled with significantly in the past with exercise and diet plans is "too much too fast" and "perfection or nothing". In the case of the former, I would try to force my 358 pound, sedentary body to do a full 20 minutes of heart-pounding cardio followed by countless reps and sets of exercises that made my body burn and ache for days. As for the latter, I would convince myself that "Just doing what I can" is NOT GOOD ENOUGH. I simply MUST do XYZ in order for it to "count". I'm trying to circumvent these issues this time around by reaching out and getting more outside ideas/perspectives.

So, fellow MFPers, I ask for your help!

Cardio: One of my big fitness goals is to ride in a charity bicycling event in August of next year. It is 5 days, approximately 80 miles each day (one day has a 90 mile route). I'd like to build up the cardio endurance to meet this challenge. To be considered ready for this event, I would need to be able to bike between 58 and 67 miles in a day.

Strength Training: I have no fear of big weights or big muscles because I want to feel strong! My personal aesthetic leans toward "thicker" bodies; I want someone to look at me and think, "That is one Viking of a woman!"

Please share any ideas and resources! Thanks so much :happy:

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    can you start off with pool workouts? those are going to be easier on your joints and you will definitely develop some stamina and cardio endurance. i'd personally start off with a goal of being able tp do something continuosly for 30 minutes a day day 5-6 days a week. then build on that

    you can also just stick with what you're doing take a break if you need to then when you catch your breath continue. eventually you will get to the point where you dont have to stop.

    for weights look up strong lifts or strong curves those are pretty good and will have you work compound lifts like squats, deadlifts, bench press, etc

    just keep at it viking woman . we all have to start somewhere. just remember there is no rush, so doing what you can is a good plan :flowerforyou:
  • Llamapants86
    Llamapants86 Posts: 1,221 Member
    The pool could be a good option. If it isn't something that would work for you there are lots of other things.

    For example, walk, walk for your 1/3 of a mile. Do that 3 or 4 times then walk for just a little bit more. You will be amazed at how quickly your body will adapt. If your diet is on point too you will lose weight and that will make things easier for you too.

    ETA if cycling is your goal, start doing that sooner rather than later, you might find it easier on your joints as well.
  • TheDarnLochNessMonster
    TheDarnLochNessMonster Posts: 7
    can you start off with pool workouts? those are going to be easier on your joints and you will definitely develop some stamina and cardio endurance. i'd personally start off with a goal of being able tp do something continuosly for 30 minutes a day day 5-6 days a week. then build on that

    you can also just stick with what you're doing take a break if you need to then when you catch your breath continue. eventually you will get to the point where you dont have to stop.

    for weights look up strong lifts or strong curves those are pretty good and will have you work compound lifts like squats, deadlifts, bench press, etc

    just keep at it viking woman . we all have to start somewhere. just remember there is no rush, so doing what you can is a good plan :flowerforyou:

    Yes, I love the pool! I live about 15 minutes from a college campus with a lovely pool, so for a while I was able to go and swim laps and some pool exercises (which I'm sure I looked weird doing!). The only problem with a college pool is that the schedule is often pretty weird since the priority of course is for the students' classes and swim team. But! I will check the schedule today and see if there's anything I can fit in! And hopefully since the end of summer is coming I can find some good deals on swimsuits =) Thank you!
  • TheDarnLochNessMonster
    TheDarnLochNessMonster Posts: 7

    ETA if cycling is your goal, start doing that sooner rather than later, you might find it easier on your joints as well.

    I'm currently working on finding a stationary bike and finding out how much I can ride continuously. When my parents used to have one I remember that I could tolerate that a lot longer and found it easier to add in "bursts" of extra effort. Hopefully this is still true!
  • erinjruns
    erinjruns Posts: 13 Member
    If you haven't been exercising in the past (which I assume is correct since 1/3 mile has you winded), then don't think you need to just jump right in with both feet. This is a journey and one in which I hope you only have to take once. Take this one day at a time. Get the nutrition and logging down first. Being significantly overwight, you will likely still lose weight with only a change in calories consumed. If you can just tweak that one thing and start to see success, then add one more thing. If walking 1/3 of a mile is the best you can do, then do that. And while you're out there, try walking just a little further (one house is all) and be happy with where that journey has taken you. The next day, do it again. This is a process of learning to do this for the rest of your life and you won't stick with it forever if you make it an "all or nothing" endeavour.

    I wasn't as heavy as your starting weight, but when I began three years ago, I couldn't walk a mile and had to call my husband to come pick me up. Seriously. Couldn't walk back. I made small, incremental changes each time I experienced a small milestone. It has changed my life. This isn't a diet. This is life.
  • bdenitto
    bdenitto Posts: 210 Member
    Ease yourself into your exercise program. I started out with walking for 15 minutes on the treadmill at a 2.0 speed. I then slowly added more time, speed, and an incline. My challenge each workout was to add time or speed until I built up to where I am now. Get some small hand weights and look online for beginner exercises for weights. Any exercise is good exercise!
  • Rabid_Hamster
    Rabid_Hamster Posts: 338 Member
    All the previous posters have great advice. I'd also add that you keep track of where your limits are and work to pushing them.
    Like, for example, walking. You said you have to rest after 1/3 of a mile. Do that 4 maybe 5 days a week for a couple weeks. After the 2 weeks, increase it appx 10% to 1/2 mile. Do that for 2 weeks, then increase again. repeat the cycle. In no time you'll be walking a couple miles and then you can move to bicycling longer distances.
    It's fantastic that you're taking action. Just be careful to not be overzealous at the beginning stage. You don't want to hurt yourself, nor do you want to set yourself up with unrealistic expectations. That will only turn you to the old habits that you are trying to change.
    Between watching what you eat and being more active, you'll achieve significant personal victories that will encourage you even more.

Categories