Exercise for the super unfit?
Railuki
Posts: 5
I tried jogging today. Not only did I discover that the route I wanted to go one was super slippery with mud, but also that I am even less fit than I thought.
My plan was 30 minutes, with 30 seconds of running for every song that played on my Ipod.
First song I actually did 45 seconds, second 30. Third I was in mud, 4th I was on more solid ground. But my calves and back were cramping up. I've had back pain that has put me in bed for days before. I didn't want that when I was out, especially without my phone. It was really demotivating to find that I couldn't even do that, but then I decided to come up with a new plan.
I have decided that until I get used to exercise again, 20 minutes walking with this routine, but stopping the jogging part when my back starts to tighten will have to do to start with. Eventually the amount I can jog should build up, especially considering it reminded me how important it was that I do my physio!
I also did a little bit of weights with my arms and I'm going to do a little pilates and yoga. So strength training I have a better plan for! (Even if the weights are fairly light).
I was wondering if anyone could recommend other, non-gym related cardio (I miss the cross trainer!) for people who are super unfit? Or is it just about evaluating my expectations?
My plan was 30 minutes, with 30 seconds of running for every song that played on my Ipod.
First song I actually did 45 seconds, second 30. Third I was in mud, 4th I was on more solid ground. But my calves and back were cramping up. I've had back pain that has put me in bed for days before. I didn't want that when I was out, especially without my phone. It was really demotivating to find that I couldn't even do that, but then I decided to come up with a new plan.
I have decided that until I get used to exercise again, 20 minutes walking with this routine, but stopping the jogging part when my back starts to tighten will have to do to start with. Eventually the amount I can jog should build up, especially considering it reminded me how important it was that I do my physio!
I also did a little bit of weights with my arms and I'm going to do a little pilates and yoga. So strength training I have a better plan for! (Even if the weights are fairly light).
I was wondering if anyone could recommend other, non-gym related cardio (I miss the cross trainer!) for people who are super unfit? Or is it just about evaluating my expectations?
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Replies
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I would say continue to do a walking routine, but if you have hills your area, try walking up those hills too. You could also try step ups or cycling.0
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Do you have a back injury? If so definitely consult your physician about how to handle that.
I think you are just making the very very common beginner mistake of trying to run too fast. When you jog go slow, when you think you are slow slow down a bit more and relax your body. Also get off the slippery route, its easy to mess things up when you slide and clench up to catch yourself.0 -
I was wondering if anyone could recommend other, non-gym related cardio (I miss the cross trainer!) for people who are super unfit? Or is it just about evaluating my expectations?
Do you have access to a pool? Swimming is one of the best all-over exercises. Cardio and strengthening in one and it burns a lot of calories. Minimal stress on the joints and helps to strengthen the core which helps the back.
ETA: I agree, get off the slippery route until it dries up. I sprained my ankle walking on slippery mud back in December. Didn't do my knee or back any favors either.
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Walking is very good exercise and what I do mostly in the winter. I am able to run a 5K+ but it beats up my joints and causes pain.
Now that the weather is improving I will be doing mostly bicycling.
Walking and bicycling is low to no impact and doesn't cause me joint pain the next day.0 -
I'd start with walking and ensure you are wearing proper shoes
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I second swimming laps!0
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There are some great youtube exercise videos for unfit people. You can try some of them in the privacy of your home. I have really bad knees, so I started doing seated Zumba workouts, before graduating to the standing ones.0
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You could also look at the couch to 5k program...you walk a few minutes, jog a few, then it builds until you can jog a 5k.
Start slowly though and build up your fitness!0 -
I had the same problem.. I had no stamina at all.. I could not push myself psychically I thought. But what did help was doing HIT. Running for a minute then jogging..( Which It seems that you were doing before anyway ) Make sure when you 'run' its at a speed which you're comfortable with.. don't over do it.. you'll become stronger definitely. Even if it means walking at a fast pace for a minute then stopping then doing it over again
!
I can now do it for an hour before I struggled at 5 minutes.
Make sure you get everything checked out with your doctor if you're experiencing pains etc.0 -
I like Leslie Sansone "walking" videos. You can find some older ones on YouTube....newer DVDs at Target, Best Buy, etc.
With these you walk in place awhile, do knee lifts awhile, do kicks awhile....you just keep changing moves...but nothing is counted or linked together so you can go at your own pace.
There are Leslie DVDs with some higher impact (jogging, etc)...but you can do lower impact until you are ready. With back issues you should definitely start with small knee lifts and small kicks.
https://www.youtube.com/user/walkathomemedia0 -
I started with brisk walking (so I'd be slightly out of breath) and some swimming. After a month I started the C25k programme, which is kind of what you were trying today - run and walk intervals with the former building up over the weeks and the latter reducing. It worked brilliantly for me, I did my 1st 5k in Aug-13, 2 days ago I did a 33 mile multi-terrain ultra and in just under 2 weeks I have my first road marathon. I've also had none of the back problems (touch wood!) I used to have before I started exercising regularly and losing weight.0
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It's great to be motivated to run. Serious kudos on that. :drinker: But it takes time. My suggestion would be to work up to 60 minutes of brisk walking first, and then move into a C25K type program.
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Wow, thanks for all the responses everyone!
I did something to my back when I was 11 (12 years ago), and all doctors ever told me to do was rest it (Despite it being consistent!). I had to specifically ask to see a physiotherapist and within 2 weeks the constant ache turned into a tightening when I move too much, so I need to build some strength in my back. At points where I did more exercise it was less bad, so I just need to do my physio and build some back stamina!
I think I'll try some longer walking routes and see if my back can handle that normally for the full round before I try jogging it. I tried the C25k in the past, but I went straight into it without building up so I hurt myself. This time I will learn!
As for pools, I'll have to figure that out. I LOVED swimming when I was younger - unfortunately now that I am older it is a little more tainted with body image issues but I hope to work through those!
And now I will check out youtube for all those suggestions!
Thank you again0 -
when i first started i got a rebounder, and just jumped while i watched tv. eventually i got an elliptical as well. if you have the money and the space (not that rebounder takes much of either) having something right in the house that you can just use for a few minutes whenever you are so inclined can make a big difference.
I also did a lot of barre classes and videos. the movements are small and dont put any strain on your joints, but it can be as hard as you want it to be.
when i first started i felt like i had no muscle tone at all and got out of breath just walking. I just did what i could but i made sure i did something at least 4 or 5 times a week. That was just under a year ago -- since then, I have lost 41 pounds and gone down 4 dress sizes (closing in on going down a 5th, actually)
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I was wondering if anyone could recommend other, non-gym related cardio (I miss the cross trainer!) for people who are super unfit? Or is it just about evaluating my expectations?
I highly recommend the program Couch to 5K. If you have a smart phone, get the app C25K by Zen Labs.
The first time, I could barely, barely jog (fast shuffle, whatever) for 30 seconds and I felt like I was dying.
But the intervals in the program are doable and it is broken up into manageable segments.
There's a C25K group here on MFP if you are interested.
A good video is Jillian Michael's "Beginner Shred" it is supposed to be an introduction to her famous "30 Day Shred" program. I think it is only 15 minutes (or 20, still very doable) and they show modifications.
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If you haven't exercised in forever, what you described is unreasonable.
Start slow & low, increase very gradually.
Walking is good. To increase difficulty you can go longer, or faster, or find a hilly route.
The first time I exercised (late in 2013, when I started getting serious about losing weight), I think I did 5 min on
the treadmill, at maybe 2 mph and no incline. I felt like a complete and utter loser, but kept telling myself that if I
overdid it, I'd get hurt and discouraged and I wanted to be able to keep exercising the rest of my life.
So I did the stupid 5 minutes.
Then I did 6. I kept adding 1 minute as I felt able, and when I was up to 15 or 20 I increased the speed a little.
When I got up to 30, I tried the elliptical. It kicked my butt. Back to 5 minutes.
Now sometimes I do up to an hour on the elliptical, at around 5 mph.
Sometimes (most days) I'll do up to an hour of hills on the treadmill. In the last couple weeks I've gotten up to level
15 (of 20).
Some days I'll do speed intervals, running at 7 mph (usually 30-40 sec), walking at 2.5-3 mph (usually 2-3 min.).
Sometimes I'll go for a walk with a friend and we average 3.5-4 mph for a bit over an hour, including some pretty
steep hills.
Some days I'll ride my bicycle. (Woohoo!) I live 5 miles from work, so I plan to ride at least 1 day a week as long as
the weather will cooperate. There are some hills both ways, so while I get some coasting I also have some challenge.0 -
As for pools, I'll have to figure that out. I LOVED swimming when I was younger - unfortunately now that I am older it is a little more tainted with body image issues but I hope to work through those!
And now I will check out youtube for all those suggestions!
Thank you again
I had back issues and one thing that helped me was a water aerobics class specifically designed for people with bad backs. Good cardio, some strengthening, minimal stress on the joints, helped the back, and it was fun.
I really understand your feelings about putting on a swimsuit. The first time I did that and went to the pool was probably the hardest thing I did. I got over it quickly when I saw all shapes and sizes (and ages) at the pool. 102 lb. gone so far and I don't even think about it at all.
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As for pools, I'll have to figure that out. I LOVED swimming when I was younger - unfortunately now that I am older it is a little more tainted with body image issues but I hope to work through those!
I just want to say--I know, no power in the 'verse can make someone feel automatically comfortable in a swimsuit again if they've convinced themselves otherwise. BUT. I promise you, at a pool for lap swim, *no one* is going to judge *anything*. Pool people, in general, are happy people who are happy to be in the pool and happy with pretty much everyone else at the pool. Remember, EVERYONE at the pool is running around in shiny lycra with a condom on their head. NOBODY is there to look cool.
And to repeat one piece of advice from upthread that I'm afraid may have gotten lost--when you do try running again, slow it down. I mean to the point where you want to put a paper bag over your head in embarrassment. That's honestly the best, safest, non-injurious way to go about building distance. It's kind of humiliating at first, but the results (which, yes, include getting faster!) are soooo worth it in the end.0 -
Walking and try to find a set of stairs to climb like in a minimum 10 story building0
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cheshirecatastrophe wrote: »Remember, EVERYONE at the pool is running around in shiny lycra with a condom on their head. NOBODY is there to look cool.
These are words of wisdom I HAVE to remember.
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swimming is very hard work. so if you go to the pool start with breast stroke (slow) or treading water slowly or continue to just walk.0
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I recommend picking a set route with a start and end point and walking it at a slow pace to start. Record the distance and time and then try to match or beat your time for every subsequent workout, +/- 10 seconds. You don't even have to jog to start- just working in brisk walking (4 mph) will help you build your endurance up.
Ultimately, losing weight was the biggest aid in my walking/running. Every lb you lose is one less lb you're carrying on your walks.0 -
C25K0
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This is what I did and what I recommended to my Mom. I started C25k but was just too out of shape and did not want to injure my knees. So, instead of walking and jogging, I walked at a moderate to slow pace and just walked briskly during the jogging parts. I also walked almost every day since I didn't really need the rest days in between. I picked up the pace as I got stronger. After 3 or 4 weeks, I restarted C25k and followed it as designed with the jogging. It was much better than trying to do too much too fast and injuring myself. Good luck.
Edited to add - I'm almost through week 3 this time.0 -
When I started this whole thing back in November, my first plan was to do a couch to 5k program, and that didn't go so well. Not at all.
I was so out of shape, that I couldn't even jog at 5mph for 30 seconds without my heartrate jumping to 180+, breathing heavier than prom night, and needing five minutes of walking at 3.0mph to recover long enough to try again.
The second week, 30 seconds felt better even though it was still hard, and then I injured my calf because I was putting too much stress on it. That kept me out for a week. Went at it again, the fourth week, and boom... same injury to my calf. So, I decided to do some weightlifting which wasn't very calf dependent like squats, and just walked for a couple of miles on the treadmill every session. Also, I would do 50 calf raises three times per day for a few weeks to strengthen them up.
Before I got super lazy, and took six weeks off of the gym (even though I still maintained a calorie deficit), I was jogging at 5.5mph for six sets of seven minutes each with a 2-3 minute 3.5mph walking break between.
It took me over two months to get to that point though.
Now, I'm in the beginning of my third week back to the gym, and the first 3-5 days were utter hell. I couldn't jog for longer than two minutes without wanting to die, and my entire lower body was in absolute agony so much so that I was glad to have a couple of Vicodin leftover from a recent tooth extraction.
But, I'm already up to four minutes each set, and the muscle pain is nowhere near as severe.
It gets easier. Goals may have to be realigned for people who are extraordinarily out of shape, but if you take it slow, you'll get there.
Keep walking, and do some calf raises (lift your body from flat foot to tip toe) each day until your calves get strong enough to support jogging. Don't forget, the more weight you lose, the easier it is for your calves to support your weight as well.0 -
A recumbent exercise bike is very gentle for your back and knees, so you can get your heart rate up without risking injury.0
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As for pools, I'll have to figure that out. I LOVED swimming when I was younger - unfortunately now that I am older it is a little more tainted with body image issues but I hope to work through those!
Once you are in the water you will look like everyone else - a floating head! Dont let it stop you getting in there!
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walking.
walking in a pool
doing body weight exercises with whatever modifications you need.
you don't need to go ham when you get started- you just need to get started!
# 1 problem and reason people fail with exercise- is because they are all excited about it (which is not bad) but they do to much too soon.
slow down. no reason to rush- do the best you can where you are- and if where you are is the bottom rung- or even the ground next to the ladder- or not even NEXT to the ladder- take the first step- walk towards the ladder- put your foot on the first rug... stop trying to jump on the roof from inside the building- it's a good way to never make it.0 -
walking.
walking in a pool
doing body weight exercises with whatever modifications you need.
you don't need to go ham when you get started- you just need to get started!
# 1 problem and reason people fail with exercise- is because they are all excited about it (which is not bad) but they do to much too soon.
slow down. no reason to rush- do the best you can where you are- and if where you are is the bottom rung- or even the ground next to the ladder- or not even NEXT to the ladder- take the first step- walk towards the ladder- put your foot on the first rug... stop trying to jump on the roof from inside the building- it's a good way to never make it.
Listen to Jo, this is wisdom.
My experience has been exactly this. I started doing water exercises 3x a week. That was it for exercise.Then I bought myself a Fitbit and aimed for 2000 steps a day. I had a hard time getting to the edge of my apartment complex' property and back so I didn't always get the 2000. Fast froward a year and I still do the water exercise. I also swim a mile 3x a week and walk at least 10k steps 6 days a week, often getting over 15k. I did a 6 mile hike recently. It was all just building on what I have done before.
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The #1 most common problem for beginning runners is running too fast. You need to SLOW DOWN. To that end, I'm going to recommend something that is very often anathema to most runners: The treadmill. Yes, I know, it's heresy to even suggest it but I found it to be an invaluable tool when starting out.
The advantages of the treadmill are many. First and foremost, it's easier: There are no hills, dogs, cars, uneven terrain or lousy weather to contend with. You'll always know exactly how fast, how long and how far you are running. You can start off just walking and with a set schedule, you can both gradually and precisely increase your intensity with no guesswork, If you like interval training, it's just a button push away. The treadmill eliminates weather based excuses for not exercising. And treadmills are ubiquitous - every single gym everywhere has them.
But for me, the most important advantage of learning to run on a treadmill is that once you've established a steady routine, you'll have the muscle memory to know what a 9 minute mile (or whatever pace you're comfortable with) feels like. At that point, you can graduate to running outside, letting your legs do what should now feel like second nature to them. You'll probably still go too fast at first but you'll have the confidence to know that you CAN do it since you already have been doing it. It's just a matter of tweaking your muscle memory to adapt for differences like pavement, hills, temperature and wind.0
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