"exercise" for 250+ lbs people (100+ to lose)
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The mainstay for me is still walking. I've lost 95 pounds (87 on MFP, 8 before that). Still have 13 to go. I walk city and suburban streets. I walk an indoor track. I walk nature trails. If the weather is too hot or too cold, I will do Leslie Sansone workouts or sometimes I shut my office door and dance for 1/2 hour. Most of my walks are at least 1/2 hour between 3-4 mph, but I couldn't do that at first. I started at 10 minutes at about 2 mph. I do stretching most days (15 minutes) and I also use a stationary bike at the gym most days (also 30 minutes). Occasionally, I now, when available, use the rowing machine (15-30 minutes). I do a light strength training too with dumbbells twice a week.
I also take at least 2 Tai Chi classes a week and practice on my own. Once you learn it, it is a good workout. Also, it is great for stress relief and helping eliminate that nasty cortisol!
I think a lot of people think that they can workout 30 minutes (which is great), but then they can sit the rest of the day on the computer, watching TV, playing video games, or sleeping. It doesn't work like that. You need to move around, too. Look for reasons to just get up and down.
The more you do and the more you lose, the more you will want to. I find myself not wanting to stop anymore. I can walk forever now.kshama2001 wrote: »Ways I get variety while walking:
1. Different locations.
2. Different playlists on my MP3 player.
3. I walk on trails in the woods and maintain them. Sometimes I pick up stuff from the ground and toss it off the trail, sometimes I bring my little clippers, and sometimes I bring my big clippers.
I agree with this. Playlists keep you motivated. I have different playlists for different speeds and different exercises.0 -
My max weight was 242; since you are larger than I have been some of my suggestions may or may not work for you.
When you are large, it is really important to read about, understand, and use target heart rate. You are effectively working out with weights every time you move, so it is little wonder that some things that work for skinny folk don't work well for you, since you have built-in 15 lb ankle-weights or some-such. The usual canned estimates for how strenuous something is are not going to work for you. The heart-rate method is self-adjusting to how your body is performing *today*, so it's a really reliable way to get the most benefit from your efforts. You can measure your heart rate by taking your pulse at the neck for 6 seconds and multiplying by 10, or 10 seconds and multiplying by 6. If you can afford a heart-rate monitor, they're really convenient. Brand isn't that important unless you swim, in which case Polar brand is best--waterproof and can give you heart rate while swimming.
Swimming is good. But also, consider the "old lady pool classes" where people do zumba-like activity in the pool. This will give your muscles a chance to work out with less joint stress. You'll need some kind of water shoes though or you'll wear the skin off your toes--the water makes your skin soft and vulnerable and pool bottoms can be like sandpaper.
Biking may not be the best choice; the seats are uncomfortable at high weight, and most bike frames are designed with an engineering assumption of a 200 lb or less rider (I learned by studying materials engineering as a grad student). You can get hidden bike-frame damage that over time can lead to catastrophic failure. I have seen the frame of a bike break at the welds between the handle-bar tube and the rest of the frame, resulting in a serious wipe-out (the case I saw was due to years of hard use by a triathlete though, not weight). If you continue biking at this weight be aware of the possibility of equipment failure and 'pre-flight' inspect your bike frequently. As an alternative you could try stationary bikes at a gym, using target heart rate as your guide. I've heard spin classes can be catty so they might not be good things to attend yet.
BTW anyone who mocks you for trying to improve your health on a bike has got a serious personality defect. It's them, not you.
Yoga is good. Some poses you can't do yet because fat is in the way (I find this to be true even at my current weight of ~220 lbs), but you'll benefit from all the others. There is absolutely no stigma in a yoga class when anyone sits out a particular move or substitutes something else for things they can't do yet; you may find yoga classes to be the most psychologically supportive environment out of any activity in your health effort.
To reduce joint strain, try for lower weights (you already have some built-in) and more repetitions when you do weight training.
If something hurts your joints, stop doing it. Try again when you've lost more weight--say, every 10 or 15 lbs re-try it to see if you can do it yet.
You are at higher risk of injury, and getting an injury will do more to slow you down than going slow in the first place. Resist impatience!
And yes, the YMCA's usually have "scholarships" for low-income people! The Y will give you access to weights, stationary bikes, yoga and other group classes, some have a pool and water aerobics, free orientation to how to use the weight machines, and sometimes personal trainers (which may or may not have a discounted rate for scholarship members, depending on the specific YMCA you belong to.)
I'm not working either and my YMCA discounted membership is about $33/mo. It includes all of the above but no discounts on personal trainers.0 -
I sound like I work for the company, which I don't, but I love my desk cycle, which I park in front of the TV. I used a gift I'd been saving...maybe a jolly elf could help out with some equipment? And, I use inexpensive resistance paddles in the pool because they store more easily than the foam ones. I agree, check at the Y or maybe get day passes at your town rec center (about $3 where I live). Also, both places have water tools for free. I also just found a kettlebell in my recommended, beginner weight that was $10 cheaper than the other weights. Surf your favorite site; I know Amazon often has weirdly fluctuating prices (you can try something like camelcamelcamel to track them). With it, I bought a $7 video how-to. So, there are some budget-friendly options for us...all cheaper than medical care
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PS: Proper retort: "better a fatass than an *sshole!"
PPS: Some junior colleges offer gym classes that may help you. Depending on where you are and any financial aid available at the Jr. College, this may prove to be your least expensive and best equipped option. Check into whatever is near you.0 -
I am hardly a workout queen (or expert) so this is all based on anecdotal experience. Many people here are giving wonderful advice, glean from them. If anyone needs a buddy, friend me and we'll motivate each other.
Down from 310, I'm currently 275 and have literally started doing the C25K program on my treadmill. But to get to this point I started very slowly. Seriously, my first workout was 15 minutes and an easy speed. Once I felt comfortable, I increased my duration by 10 minutes and upped my speed. Whatever exercise you chose, start easy and build on it. Don't expect to run marathons right away.
Also, I have a knee that I'm watching for possible trouble (this is why I walk/jog on a treadmill). For strengthening, I seek out low-impact version of squats, jumping jacks, etc. Teh interwebs is full of such guides and goodies.
Listen to your body, rest when you need it. Check your heart rate and stay within your target zone. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
And have fun! It's amazing the amount of energy I have now from the combination of what I've lost and the increase in exercise. Create a routine that is realistic. My mornings on the treadmill are spent catching up on Big Brother or similar reality silliness. Do this for yourself, you're worth it!0 -
meganjcallaghan wrote: »thegreatmd wrote: »So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!
I was 311 when I started and could not walk up the stairs without stopping. My first exercise was a water aerobics class. I did that 3 times a week for a couple of months before I was able to walk a block without back pain. I kept up the class and kept increasing my distance. 9 months later, I was able to add a few laps of swimming in addition to the class and the walking. Now (19 months later) I am 115 lb less and I am able to average 15,000 steps a day, swim 1.25 miles 3 x a week, and I still do the water aerobics 3 x a week.
Water is the heavy person's godsend. Whether you do aerobics, swim, water jog, or just walk back and forth it can give you a good workout while minimizing some of the issues with joints, etc. common among the heavier people.
Do you find it any harder to swim now because of less buoyancy? At 300+ pounds I could swim like nobody's business....Now it doesn't matter how much effort I put in...I sink like a rock.
Nope. My muscles are stronger so it is easier to swim.
haha....bizarre. Maybe it's just me. It's hard to see my arm muscles under the skin curtains, but I've got guns under the drapery. And my leg muscles are ginormous from running. Last summer I thought "gosh, it's hot out" and I had finally found a bathing suit that sort of worked (harder to find one that doesn't look gross on me now than when I was big...go figure)....so into the river I dove. Try as I might to stay afloat, using all the strokes in my repertoire, I headed straight for the bottom and had to literally walk myself out. Good thing I still had my 2 minute breath holding ability and my tendency not to panic. lol0 -
I walked. As fast as I could. But only around my block in case I passed out or something lol. So I would put pennies in my right pocket and every time I passed my house I would move one penny to my left pocket. I would count the pennies when I was done to see how many times around the block I went. I'm sure there is a more high tech way to do it but hey it was 2006 lol0
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This thread has been so much more helpful than I imagined!! I've got ideas overload! Ha-ha!!I walked. As fast as I could. But only around my block in case I passed out or something lol. So I would put pennies in my right pocket and every time I passed my house I would move one penny to my left pocket. I would count the pennies when I was done to see how many times around the block I went. I'm sure there is a more high tech way to do it but hey it was 2006 lol
What a good idea!!
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Damn... Never thought about a weight limit for my bicycle... Thanks for the heads up0
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ValerieMartini2Olives wrote: »Also, I've had obscenities yelled at me while walking on main roads. But you know what it is? People that do that stuff are SO jealous that you have the motivation to get out there and prove them wrong. IDGAF what people think of me. At least my fat *kitten* is doing something.
Also, I wear a bikini, because IDGAF.
This!!!!^^^^^0 -
I am over 220 but still exercise dispite a dodgy knee. I bought an exercise bike and try and use it for 30+ minutes a day while I l talk on here on just while reading. I walk the dog as well daily. YouTube is good for following work outs for all abilities. I am sure people walk past and wonder what on earth I am doing leaping about the lounge..0
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thegreatmd wrote: »Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.
I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.
i would try looking on you tube for less intense workout videos, i currently do body combat sessions on you turbe and insanity but ive looked around on there, theres plenty of less tense exercise0 -
I'm 270 and just bought an expensive mountain bike (£1200), I've got to say, it's the best bike I've ever had, it's super lightweight and the gears are so smooth.. It's made such a difference to me wanting to ride it. I go out every weekend to trails now and although it's really hard work, I still find it fun as the bike is awesome. I had a £350 bike before and it was a drag really and heavy, hardly used it.
I also go to the gym with a friend 2 or 3 mornings a week, I'm self employed, so this is easy for me to arrange.
My biggest motivation is setting MFP to "Sedentary" and then using my Polar HRM to track calories burned.. It motivates me to get out and do it. It also allows me to eat a little more if I need/want to, or if I've slipped up and had some chocolate and only have 200 cals left by mid-afternoon!0 -
thegreatmd wrote: »Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.
I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.
don't use your fitbit for cycling, log cycling on MFP under exercise, it will then deduct the fitbit steps.
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I have been playing tennis with my partner (I 'm currently 235lbs) and its light tennis - nothing Andy Murray like but my heart rate is up and I am sweating0
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zrxsteve62 wrote: »I started at 337 on 1/1/2015 and set myfitnesspal goals for 2 lbs per week and then augmented it with a 10,000 step per day fitbit goal. I always hit or exceed my daily calorie goals and step goals, and log all my food intake. For my calories I try to do high protein and no processed carbs, sugars, or starchy vegetables. I was 239 this past Sunday so I'm 2 lbs from 100 lbs, and 5 lbs from going from Obese I on the BMI chart to merely 'overweight'. I lost weight very quickly to start, but have stabilized since. At one point I started using a treadmill and started to get shin splints so I backed off and went back to walking. Some of the areas that I walk have athletic fields and I try to walk backwards goal-line to goal-line to help strengthen the 'front' muscles of the calf that are involved in shin splints so I can get to treadmill and not have shin splints.
For me at 337, any type of exercise could potentially cause injuries such as shin splints, back pain, Achilles inflammation, tendinitis, etc. That kind of weight puts a lot of stress on everything, particularly to a body that has been mostly sedentary. In the past, I've started too hard, or pushed too hard only to be stymied by injuries. This time, I've been methodical and looked at it as the long haul journey. While walking doesn't provide high calorie levels, it does the job, particularly when I started. Later on, as I lost weight and got in better shape, walking yields less results but I have the benefit of staying relatively injury free which is key for me.
So my advice is, set a fitbit daily goal and commit to hitting or exceeding it, hit your daily calorie goals, and always log your food. I wish you so much good luck with your journey. Keep your attitude up so you can look waaay downfield to your goals.
Steve
P.S. I only weigh once a week. If I weigh more often I may see poor results such as water weight, etc., and I don't want to have that negativity. When I weigh weekly, there's enough time that I always have a positive result which helps me to keep going.
I found my shin splints were caused by my trainers. I used to wear reeboks, but switched to asics and haven't had any issues.
I started at 280lbs. I did JM 30 day shred, walking, then i went on some military fitness bootcamps (OMG!); boxercise. As someone else said, find stuff you enjoy, you're more likely to stick with it.
Oh and i found one of my best friends at an aqua aerobics class we both attended. We got talking, and it went from there. We are each other's cheerleaders and motivators in fitness endeavours now, as well as coffee, cake and gossip girls! So OP, i know its really scary going out and doing those things, but they really will change your life. And exercise is a lot of fun when you have someone to share it with! My friend and i have a regular walking 'date' every friday morning. Its our time to escape kids/work/chores and be in the fresh air, nosy at people's houses and generally enjoy each other's company. I call them our mental health walks.
also, when i see people running/biking/whatever, outside in the gym, i smile and give a thumbs up. Might look nerdy, but i want them to know i'm cheering them on. Someone did it to me once and i felt amazing.0 -
thegreatmd wrote: »This thread has been so much more helpful than I imagined!! I've got ideas overload! Ha-ha!!I walked. As fast as I could. But only around my block in case I passed out or something lol. So I would put pennies in my right pocket and every time I passed my house I would move one penny to my left pocket. I would count the pennies when I was done to see how many times around the block I went. I'm sure there is a more high tech way to do it but hey it was 2006 lol
What a good idea!!
So, have you made any decisions? Tried anything new? Plans?0 -
Keep it as simple as possible. You want to start with something gets your calorie-burning metabolism going, and worry about all the other stuff later.
The only piece of exercise equipment I ever bought that was worth a damn was a heart rate monitor with a beeper. I could set a goal range, and the thing would beep at me periodically until I reached the target range, then do a really annoying fast beep if I started to dawdle and my heart rate fell below the range.
The point is, based on your weight and age, the benefit of exercise is not determined by the whether you walk, cycle or achieve a certain speed, setting, resistance, incline, etc. --it's by getting your heart rate into the optimum level FOR YOU and keeping it there for at least 20 minutes. As you get more fit, you have to work harder to maintain that optimum level. And you might feel like doing it for longer intervals, if you have the time.
So, do whatever kind of exercise works best for you. If you can get your heart rate into "the zone" by walking at a moderate pace, do so. If, after a month or so, you have to walk faster to get your heart rate up, great! If you have to start jogging a bit at some point, fantastic. The heart rate monitor ensures that you're always exercising at the level that's right for you.0 -
meganjcallaghan wrote: »thegreatmd wrote: »So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!
I was 311 when I started and could not walk up the stairs without stopping. My first exercise was a water aerobics class. I did that 3 times a week for a couple of months before I was able to walk a block without back pain. I kept up the class and kept increasing my distance. 9 months later, I was able to add a few laps of swimming in addition to the class and the walking. Now (19 months later) I am 115 lb less and I am able to average 15,000 steps a day, swim 1.25 miles 3 x a week, and I still do the water aerobics 3 x a week.
Water is the heavy person's godsend. Whether you do aerobics, swim, water jog, or just walk back and forth it can give you a good workout while minimizing some of the issues with joints, etc. common among the heavier people.
Do you find it any harder to swim now because of less buoyancy? At 300+ pounds I could swim like nobody's business....Now it doesn't matter how much effort I put in...I sink like a rock.
Odd...I've never had a problem with buoyancy even when I was a skinny kid. Maybe try flippers? I have longer ocean flippers (as opposed to short pool flippers) and feel more buoyant with them.
If you're at a pool, try a kickboard? They usually have those available.
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I don't sink. Because I can swim!
If you can swim, you don't sink.0 -
@tToniAndrews1 wrote: »Keep it as simple as possible. ....
So, do whatever kind of exercise works best for you. If you can get your heart rate into "the zone" by walking at a moderate pace, do so. If, after a month or so, you have to walk faster to get your heart rate up, great! If you have to start jogging a bit at some point, fantastic. The heart rate monitor ensures that you're always exercising at the level that's right for you.
Good idea... Many years ago I got on excellent shape using a HRM... Maybe it's time to go back to what works!0 -
Bearoniman wrote: »For me when I started trying to seriously loose weight at around 324 the exercise that I started off with was simply the elliptical for increasing amounts of time
Just increasing the overall time on the machine by five minutes at a time till i was at 30 mins or 45 mins up to an hour, the machine only allowed you to go an hour with a 5 min warm-down, but it was the starting point for me
Good luck in your weight-loss journey
Omg..this is me all the way. I started my journey four years ago at 325, on the elliptical for 30 mins...two weeks later, 35 mins, and so on. Currently, I am 240 and I can run, walk long distances, bike up hill and long distances on the road, go up many flights of stairs and not feel like I'm dying. My advice is to start slow and you will see that within 2 or 3 months your fitness level will be significantly higher.0 -
thegreatmd wrote: »(it's so fun to have people call you a fatass as they drive by)!
I started out at 270 back in March and am now down to 217. I know the rude comments can hurt and sting, but remember... your weight loss is for you, not them. If they have a problem with the way you look when you improve your health, that's their problem, not yours.
I started out with WiiFit, as it was just something to get me moving. I loved doing all the games (like the hula hooping) and that really helped me get started. I also started walk/jogging almost daily. I will jog until I feel like I'm going to drop dead, then I stop and walk until I can get myself back to normal. A couple months ago, I jogged 1.8 miles without stopping. This is the most I have ever done, as even little me back in elementary school could not complete the mile run without taking a break. I got one of those little pedal machines (it's like bike pedals without the bike attached) so that I can keep my legs moving while I work. However, this has been sitting in my loft for a few months now, as it slides on the floor way too much. I recommend following along with some of the really goofy videos that "GoNoodle" has (it's a website for kids) as they have Zumba and a bunch of dances just to get you moving around.
Parking farther from your destination, walking around the outside of the store before you go through the isles, dancing with your music turned up real loud... All a lot of fun, and great ways to get started.0 -
If you have or would consider getting an Xbox360 with Kinect, you can do dancing games at home (Dance Central series, Just Dance series) that burn a ton of calories and are great for HIIT training. You can put what ever effort or intensity you want into it. It's fun and doesn't feel like exercise, and the time passes quickly. I wear my HR Monitor when I'm doing it, and I'll easily burn 9-10 cals per minute when I'm focused on doing every move. And since you're at home there's no one in public to judge you...
ETA: This has been my cardio of choice for the past almost 4 years - I combine it with low-intensity walking and strength training. I've lost about 75 lbs doing this combo. 0 -
I just beginning to start lifting weights, and the beginners body wight work out I found I'm only able to do one cycle of instead of the 2-3 cycles recommend, starting out could I doing it twice a day untill I can do a 2 cycles at once?0
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I'm 290 mid 50s and use a personal trainer. She has me running up and down stairs and squats with weights etc - only you know what your body feels like but you can probably push yourself a lot more than you think.
Kettle bells are great - strength training and gets your heart rate up too. They do cost, but you may be able to pick some up second hand.
And if anyone cycles on the street please DO NOT wear headphones! You need to be aware of what is happening around you for safety. I find a big smile a good response to anything negative.0 -
I'm so glad you asked this question!!!!!! I do water aerobics!!!! It's the best thing since slice bread! Lol! Google water aerobics and you will see the many benefits of toning your body, burn more calories than a regular workout of walking, etc. if you have a pool in your community, recreation center, etc.0
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I started a year ago at ~280 and lifted, swam, walked, elliptical, bike - all low impact until I felt comfortable running. I like to keep a good variety now, but relied heavily on the elliptical at first while building up my endurance.0
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Easy.
Move stuff.
Any darned thing you can move.
Any which way you can.
For as long as you can.
Even just fidgeting shaking a leg while your sitting in the couch burns calories, right?0
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