293lbs starting to excersise ?????
catfish3519
Posts: 4 Member
I’m going to start to exercise Saturday but I don’t want to over do it . I’ll be using an Eleptical . How long should I do it for ? Any other ideas?
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Replies
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As long as you feel up to doing without overexerting yourself. Even if you can only do five minutes on it that's a great start.9
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start small with walking or stationary bike also. 5 mins is better than nothing. i finally managed 15 yesterday. taken me awhile to get there but onwards and upwards. some strength training will also help you lose faster. am a qualified pt working on losing 60 kilos myself so feel free to ask me stuff
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I just walk on the treadmill at a comfortable pace. I check heart rate every few minutes and adjust speed and incline to keep it 100-105 at first. After 7 months I cut back when it hits 125.1
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For most of us, there's a temptation to overdo it at first. You're motivated, and want to see results ASAP! The problem is that it's all too easy to get an injury, or get depressed due to excessive fatigue, either of which can kill your motivation and halt your exercise program before it really gets started.
The 'take it easy at first' advice is the best IMO, but don't sell yourself short either. If you can maintain a slow to moderate pace for 15-20 minutes and work up a sweat and heart-rate of 100-120, you're off to a great start, and can extend duration and intensity as your body responds over the course of several weeks.
If you haven't talked to your doctor yet, I'd suggest getting a check-up to be sure your heart and blood pressure are good to go for the program you're starting.3 -
i first started around your weight.
i could BARELY do 10 minutes. BARELY.
do what you can, and work up from there.2 -
When I started using the elliptical I could barely survive 5 minutes.4
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I would not have recommended an elliptical machine for someone in your position. When you can walk 30 minutes or so at a decent pace (3 mph, for example), then consider starting a machine. If the elliptical is working for you, great, but it really seems like too much too soon, even at a very slow pace, for someone who has not been exercising and is extremely overweight. Take care!
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enchantingella1 wrote: »start small with walking or stationary bike also. 5 mins is better than nothing. i finally managed 15 yesterday. taken me awhile to get there but onwards and upwards. some strength training will also help you lose faster. am a qualified pt working on losing 60 kilos myself so feel free to ask me stuff
Not really. Strength training is helpful in preserving existing muscle mass while losing weight, but doesn't burn many calories.
The main component in weight reduction is a calorie deficit achieved through diet. Basically, eating less than your body burns in a day. Cardio exercise, however - although not even a requirement in the weight loss scenario - can literally help tip the scales in your favour by increasing the number of calories you burn in a day.
OP - please start slowly. Focus on reducing your caloric intake first. There's a saying - "You can't outrun a bad diet." It's true. Maybe just start exercising by walking each day, and gradually increasing your distance over time?
Also, have you seen your doctor and had a check-up lately? If not, I urge you to do so.
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No one can tell you how long to go for really. I started out at 330lbs and I just walked for my exercise. My limit at first was 6 minutes. I took it slow and easy and just gradually built up my stamina. Within 5 weeks I could walk for 30-45 minutes! I was slow as heck, but damn was I proud! Now, 10 months later and I walk 5 miles every morning at a pretty quick pace, and I can jog a little bit too! Just don’t push yourself too hard at first or you risk getting injured and setting yourself back. Be proud of every single minute you make it on that machine! If you need to you can even split up your time. I did that for a while. I would walk however long I could in the morning and then walk again in the evening. Two 10 minute walks were just as good as a twenty minute walk!5
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I was a similar weight and started walking to work once a week, it was taking me around 45 mins and I was knacker'd but now 8 months later I'm doing it in 30 mins and not even out of breath. Build it up gradually and enjoy it rather than rush and feel it's too much.0
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Stretch your legs before and after - minimize muscle soreness the next day. Try to do 10 minutes. Then 11 the next day and so on. Basically just keep showing up and try to do a little more each time. You will be amazed with your progress a few months from now.0
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catfish3519 wrote: »I’m going to start to exercise Saturday but I don’t want to over do it . I’ll be using an Eleptical . How long should I do it for ? Any other ideas?
Are you going to be at a gym where treadmills are also available? I agree with the others who suggest starting with walking instead.
If the elliptical is at your house, you could jump on and off it as you feel comfortable doing so, but like others have also said, do be careful to not overdue.0 -
Mithridites wrote: »Stretch your legs before and after - minimize muscle soreness the next day. Try to do 10 minutes. Then 11 the next day and so on. Basically just keep showing up and try to do a little more each time. You will be amazed with your progress a few months from now.
You should warm up before you stretch.1 -
Dont start to hard so that u dont get frustrated so soon, start step by step as what people said earlier in comments, just dont think too much about loosing weight have fun and when u realize u will be already lost some weight without even noticing it
Cheers!
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Start slow and build from there.
If all you can do is a 15 minute walk, then do that. I suggest keeping a little notebook on your workouts: a cheap pocket spiral is perfect. Write down your time, distance and how you feel.
Every few weeks, see if you can increase duration. If not, that's okay.
About once a month, look back to see where you were. Even when progress seems slow, looking back to where you were a month ago can be wonderfully surprising.3 -
catfish3519 wrote: »I’m going to start to exercise Saturday but I don’t want to over do it . I’ll be using an Eleptical . How long should I do it for ? Any other ideas?
Yeah skip the cardio all together and just lift weights for when you first start. I lost 98lbs without doing a lick of cardio, not kidding at all.3 -
catfish3519 wrote: »I’m going to start to exercise Saturday but I don’t want to over do it . I’ll be using an Eleptical . How long should I do it for ? Any other ideas?
Well. Did you start. How did it go? To get results rinse and repeat regularly. Increase time/intensity as you progress. Add a calorie deficit and you will lose weight and get healthier and more fit.0
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