Exercise when your obese?
kfebersole
Posts: 13 Member
Good Lord, where to start? It feels like just a work out to get down on the floor and back up again!
I go for walks but as the weather gets hotter I'd prefer exercise in an air conditioned environment.
What I am looking for is something baby step oriented to do in my own home until I build the confidence to join a gym or fitness program.
Fat girl yoga? I don't know. Thoughts?
I go for walks but as the weather gets hotter I'd prefer exercise in an air conditioned environment.
What I am looking for is something baby step oriented to do in my own home until I build the confidence to join a gym or fitness program.
Fat girl yoga? I don't know. Thoughts?
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Replies
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Swimming? I know you have self confidence issues but seriously, swimming is a wonderful workout. Easy on the joints, burns good calories. Even if you don't swim laps, just get in the pool and move around. And you stay nice and cool
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Try looking for videos on youtube... there's tons of workout videos at all levels. I enjoy fitnessblender, blogilates, Jillian Michaels.0
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Try Barre3 online workouts. I am in the same boat and have been doing them for 3 weeks now and the results have been very inspiring. The workouts are low to no impact and offer modifications for those of us just starting out or with physical limitations. Here is a link for the free trial I used: http://www.barre3.com/onlinefreetrial/
It did charge me - but I contacted onlinesupport@barre3.com and they reversed the charge and said this was fixed. I am giving it to you just in case you need it.
Good luck!0 -
try couch to 5k. You can do this outside on your own, you wont stay cool but you will see rapid improvement if you stick with it and that is SO motivating.0
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Oh, and they have workouts that are all done while standing and using a chair for balance!0
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Leslie Sansone walking DVDs0
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I started at 5'5 215 lbs. I started with 30 day shred and then i moved on to popsugar fitness videos on youtube which has a great variety an it was free! When i felt a little better I started doing beach body workouts. Id definitely check youtube for work outs.0
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I started at 325 pounds, mostly with walking, then I added in swimming and bought an indoor recumbent stationary bike. All were very low impact. I found the indoor bike, brand new, at Goodwill for $25, it was great on the super hot days last summer when I wanted to stay in air conditioning. Really, do whatever you enjoy, as long as it gets you moving!
Even at 85 pounds lost I'm still obese, now I mostly cycle for cardio and do body and free weights for everything else. Start slow, but it won't take long for you to be amazed at what your body can do!0 -
Swimming? I know you have self confidence issues but seriously, swimming is a wonderful workout. Easy on the joints, burns good calories. Even if you don't swim laps, just get in the pool and move around. And you stay nice and cool
I want to swim at my gym's pool but I am a little nervous about how I look in a bikini and others staring. Also I'd hate for the chlorine to dry out my hair.
OP, start anywhere. As long as you are moving, you are burning calories!! Walking, slow jog, elliptical, biking etc.0 -
If you don't like the way you look in a bikini don't wear one. A gym pool is not the beach, the people working out are working on themselves and probably really don't care what you're dressed in (appropriate swim wear) as long as you shower before you get in the pool.
Just did my first stint at real swimming in 30 years at my la fitness last night. Just joined last week. I've never gone to a gym before but at 40lbs overweight with a job that keeps me sedentarily standing my hips and back was sore and I was too tired when I got home late to exercise in any of my previously used workouts. (Step, Pilates etc) I decided swimming would be an attractive stop before I got home. The gym is open till 11pm, I usually leave work just after 8. I can attest no one cared what I wore. I wore a nice one piece I bought for my Vegas vacation last year, I was also tricked out with goggles and ear plugs.
I was glanced at by the 3 guys there then promptly ignored as they focused on their laps. I managed 14 laps alternating breaststroke, side stroke, backswim and then jogged once forward and once backwards. Took about 25 minutes, I had to pause at each end and rest, swimming is alot harder then it was when I was a kid!
But I'm feeling it all over today, arms legs, butt and core. Looking forward to it again. I was ignored walking in, ignored in the ladies locker room and showers, ignored in the pool and ignored leaving the gym. Suited me just fine!0 -
Anything that will get your heartrate up, really. If you're extremely out of shape, it might be a good idea to consult your doctor, and/or get a stress test done so you're aware of how high you can safely get your heartrate going.
Walking would not cut it for me as a workout (even though I do 3-5 extra miles every day at work to burn off some calories) because my heartrate barely gets above 100bpm, which is 50-70bpm lower than what I need to hit for an actual cardio session. However, it might work for some other people. I wouldn't expect it to work for an extended period of time because the heart will adapt pretty quickly to the new load you're putting on it.
Jogging/running, swimming, biking, elliptical, high reps with low weights, etc. are all good forms of cardio workouts.
Don't expect to stay very cool though, even in air conditioning.0 -
Good starting point
Mark Lauren's books; You are Your Own Gym and Body by You.
http://www.amazon.com/Body-You-Guide-Womens-Fitness/dp/0345528972/ref=cm_cr_pr_product_top?ie=UTF8
He typically has progressions for each exercise so you can makes adjustments (easier or harder) depending on your current fitness level.0 -
Walking is easiest when you're heavier. Walk to start with and gradually add in weights when you start feeling like you're not going to die. 0
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Just found the videos FREE! on youtube. Thanks for the tip.Try Barre3 online workouts. I am in the same boat and have been doing them for 3 weeks now and the results have been very inspiring. The workouts are low to no impact and offer modifications for those of us just starting out or with physical limitations. Here is a link for the free trial I used: http://www.barre3.com/onlinefreetrial/
It did charge me - but I contacted onlinesupport@barre3.com and they reversed the charge and said this was fixed. I am giving it to you just in case you need it.
Good luck!
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I'd stick with walking and unless you have some medical issue that it would be dangerous to be outside... suck it up and go outside!
Being out in the fresh air is good for you and part of adopting a healthy lifestyle. The best times are in the early morning before the heat gets bad. Hiking trails are nice too, because they are usually shaded. Of course there's the treadmill at the gym which I might be using some too because I don't always want to suck it up and go outside either.
If you really want to stay in, I'd say beginner workout videos--you can find a lot for free on youtube. Buy a set of dumbells and start weight training, or even work on getting up and sitting down since you said that's an issue. Seriously, figure out some moves that that would improve your daily life--squats will improve ability to pick things off the floors, look at the lower shelf at the store; ab work to help with sitting up from lying position using just your ab strength, lunges to improve the picking of yourself up off the ground. Stretching to improve range of motion. Walking up and down stairs (or on a step made for step aerobics) to improve that capacity. These things were helpful for me when I was morbidly obese.0 -
I started again at 300 lbs (lost 100 a few years before, got pregnant, stalled, ect) I did/still do Leslie Sansone walk at home dvds. Super easy, fun and effective!0
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I've been collecting home routines that are appropriate for larger women.
https://www.pinterest.com/janetkarasz/fitness-at-home/
I tell you, by gaining flexibility and strength, it's a treat to be able to dip down to pick something up.
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I started with a Gazelle. Zero impact and a heck of a lot cheaper than a treadmill.
I sort of lucked into it. I was actually looking for an exercise bike on Craigslist.0 -
I started with pop pilates by blogilates. It is online and you are laying down majority of the time. So that helped lessen the impact of my weight but, I could feel my abs and such getting strong just over a couple weeks. I made modifications when I needed such as keep my head on the floor majority of the time until my abs got stronger to hold me up. I would check it out. It is the only thing I have stuck to for long periods.
Blogilates.com0 -
I was slow and steady when I started. I worked with (and still do) a personal trainer. Slowly but surly I built up strength and endurance.0
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QFTsuccessgal1 wrote: »If you don't like the way you look in a bikini don't wear one. A gym pool is not the beach, the people working out are working on themselves and probably really don't care what you're dressed in (appropriate swim wear) as long as you shower before you get in the pool.
Just did my first stint at real swimming in 30 years at my la fitness last night. Just joined last week. I've never gone to a gym before but at 40lbs overweight with a job that keeps me sedentarily standing my hips and back was sore and I was too tired when I got home late to exercise in any of my previously used workouts. (Step, Pilates etc) I decided swimming would be an attractive stop before I got home. The gym is open till 11pm, I usually leave work just after 8. I can attest no one cared what I wore. I wore a nice one piece I bought for my Vegas vacation last year, I was also tricked out with goggles and ear plugs.
I was glanced at by the 3 guys there then promptly ignored as they focused on their laps. I managed 14 laps alternating breaststroke, side stroke, backswim and then jogged once forward and once backwards. Took about 25 minutes, I had to pause at each end and rest, swimming is alot harder then it was when I was a kid!
But I'm feeling it all over today, arms legs, butt and core. Looking forward to it again. I was ignored walking in, ignored in the ladies locker room and showers, ignored in the pool and ignored leaving the gym. Suited me just fine!
I'm fit (now) and I swim. When I see an overweight/ obese person in the pool, I have nothing but respect for them. But I do understand the anxiety.
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Get up early (before the sun comes up) and go for a long walk. Walking briskly is the best exercise for people who are just starting out. As it gets easier, increase the length of your walks. Trust me, you can get your heartrate up just by walking fast. Whatever you do, don't start out running full bore. That's a recipe for an injury. Start slow and short and work your way up.
Also, you need to watch your diet in order to lose weight. Don't view exercise as a panacea for weight loss (even though it will help). Your primary concern should be reducing the amount of calories you put into your body if your goal is to lose weight. It's quite easy for people who are just starting out exercising to increase their caloric intake to the point where you will still gain even if they are exercising regularly.
It took you years to put on the extra weight. It won't come off in 30 days. But you CAN do it!0 -
walk in the water, tread water...0
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In January of this year I started an exercise program being 100 lbs overweight. I started with the elliptical machine because it is easy on the joints. I did what I could. The first time on the machine I couldn't do more than 9 minutes. So the next time I got on, my goal was to stay on longer than I did the last time, even if it was only by 30 seconds. And I gradually built up from there. I used that same method when walking the dog. I would "sprint" (well for me it was a sprint, lol) starting at a marker on the road and going to a chosen telephone pole or road sign. The next time, I would aim to go beyond that. And so on.
I started using the weight machines and that really helped me. I did 3 sets of 12 reps of the heaviest I could stand...then made it 4 sets of 12 reps then 4 sets of 15. Then I moved on to the next heaviest I could stand.
I also ride my bike on the road. It is hard but I still do it.
I've lost 32 lbs and feel great. Exercising gives me even more energy.0 -
kfebersole wrote: »I go for walks but as the weather gets hotter I'd prefer exercise in an air conditioned environment.
You can always go walk around the mall. It's air conditioned and gets you out of the house.
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How about just walking in a mall? I did that for 3 months till my DD was old enough to go to the gym with me.kfebersole wrote: »Good Lord, where to start? It feels like just a work out to get down on the floor and back up again!
I go for walks but as the weather gets hotter I'd prefer exercise in an air conditioned environment.
What I am looking for is something baby step oriented to do in my own home until I build the confidence to join a gym or fitness program.
Fat girl yoga? I don't know. Thoughts?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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walking, fitness blender. Dont be down on yourself or compare yourself to others. the good news is no matter how much a couch potato you are, then your fitness comes back reasonably fast if you are consistent and work at it. Be encouraged by the improvements you will see. baby steps keep doing a bit more and learn, its fun. Good luck.0
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Wow why do you need to build confidence to go to a gym?? I am 336 and 5ft 3 and i go to a gym!!0
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Swimming? I know you have self confidence issues but seriously, swimming is a wonderful workout. Easy on the joints, burns good calories. Even if you don't swim laps, just get in the pool and move around. And you stay nice and cool
I want to swim at my gym's pool but I am a little nervous about how I look in a bikini and others staring. Also I'd hate for the chlorine to dry out my hair.
OP, start anywhere. As long as you are moving, you are burning calories!! Walking, slow jog, elliptical, biking etc.
Just remember that people going to a pool for fitness generally walk around in shiny lycra wearing condoms on their heads, they do nor go there to look cool. If you want to swim, start. It is a great exercise: you burn calories fast, get both cardio and strength work in, it is easy on the joints, and can be fun. Trust me, people do not stare and the chlorine can be mitigated simply by wearing a swimming cap. You also would feel better in a one piece rather than a bikini, much better support and less drag in the water.
OP: I started out by taking a water aerobics class. The exercise I got then enabled me to start walking. Eventually I started swimming laps too.
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