Getting Started with Working Out

MatthewEvans1
MatthewEvans1 Posts: 1 Member
in Health and Weight Loss
I'm really getting frustrated with my lack of stamina. I have been meaning to "get around" to a workout program for far too long. I started this morning. I thought I would set the bar low. I got the "Nike Training" IOS app which has lots of free workouts and I opted for a 10-minute workout focused on legs. About 5 minutes in, I was just about done and almost feeling nauseous. I know I'm going to have to build up but does anyone have any tips for early morning workouts?

- Nutrition: Before or after?
- Hydration: Should be a no brainer probably but how much to start with?

Any other thoughts?

For reference, I'm 5'7 and about 190 right now. I'm trying hard to avoid breaking 200 and really looking to get myself in better shape in terms of stamina and avoiding complications of being overweight.
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Replies

  • LeeDahlen38
    LeeDahlen38 Posts: 145 Member
    START SLOW!!!! Let your body dictate what is good. Your mind will tell you otherwise. Tell the mind to pound sand. Don't let others shame you. I started back after a long hiatus with a simple 30 min trip on my elliptical. it was very slow and I only burned 106 Cals. But it added to a calorie deficit which is my ultimate goal. Today I did another 30 mins with same resistance. The cal burn was 143. It's because obviously I must have been going a little faster and didn't realize it. (See what the body will do?) Remember. This is a journey with NO deadline. But again, let the body dictate. and maybe consider 2 smaller workouts during the day (Say 15 mins each) If you're not satisfied. You just want a deficit on your log at the end of the day. Good Luck and friend and message if I can help. Lee
  • Lietchi
    Lietchi Posts: 6,831 Member
    Specific amounts of water will vary depending on temperature, humidity, activity level, hydration from foods and other beverages, personal tendency to sweat a lot or not,...
    Hydration can be judged based on urine color - there is this chart for example: https://www.healthline.com/health/hydration-chart

    As for workouts: personally, early morning work-outs are horrible for me, I'm not a morning person and my performance is usually terrible, so I simply avoid them and work out in the afternoon/evening. But if that isn't an issue for you, I would suggest not doing it on an empty stomach. Try something light, or perhaps split your breakfast into two parts (one part before and one after the workout). I wouldn't recommend a very full stomach for (intense) cardio or movements like for example burpees, but not everyone has issues with it :smile: You could experiment and see what work for you.
  • Retroguy2000
    Retroguy2000 Posts: 1,847 Member
    edited November 18
    Counterpoint: imagine how happy you'll be when you find your stamina and strength rapidly improve after consistent training.

    You should have nutrition in advance if you need it to get the most from your workout, especially lifting. That might be a coffee and a light snack, maybe a banana, whatever. If it's a cardio workout, maybe that's not needed.

    Water, first thing in the morning I drink one or two glasses to replenish fluids lost overnight, then I have water on standby. If you do similar before and during the workout, I'm sure you'll be fine.
  • Hobartlemagne
    Hobartlemagne Posts: 566 Member
    With early morning workouts, I've tried before/after eating and my opinion is to eat after.
    REASON- exercise is an appetite suppressant. you might be able to eat a little less after the workout, or delay eating a little longer after the workout. Either way, as far as weight loss i've noticed it helps me some when Im trying to end the day without over eating.
  • tomcustombuilder
    tomcustombuilder Posts: 2,223 Member
    Don’t worry about the time just listen to your body and stop when you’ve had enough. Stamina will come with time and it usually improves fairly rapidly so there is no value in overdoing it
  • yirara
    yirara Posts: 9,943 Member
    Start slow! Maybe also see if you can walk outside. See if you can walk a certain distance. If you can walk further, or add somewhat brisker walking moments.
  • AnnPT77
    AnnPT77 Posts: 34,216 Member
    The eating piece of this is going to vary individually. Experiment and see how YOU do, with the type of exercise you're actually doing.

    Some people are giving you advice assuming you're like them, or perhaps what the blogosphere claims. That's a "maybe".

    Some people have digestive distress if they eat before workouts. Others find their energy tanks if they don't eat before workouts. For some people, the effect varies depending on the type of exercise. Personal response can even change over time.

    I'd say: Be willing to experiment. Find YOUR best solution.

    For myself, I must eat before a morning workout, at least one of any meaningful intensity that lasts more than 10-15 minutes, or my performance suffers (in objective terms of things like pace and heart rate), and I feel miserable. I even found I did best with a different proportion of carbs before on-water rowing vs. spin class. (I always need early protein.) I can't think of any type of exercise that suppresses my appetite. Strength training used to make me ravenous until I timed some specific snacks before and after. I'm stunned by the idea that cardio may not require fuel. (Though I'm sure that may be true for some other people, it's crazy wrong for me).

    High odds you will differ from me. Even people who row in the same boat for the same time/distance at the same pace as me differ from me. (Same is true for hydration, too. I sweat ridiculously much, need more water than people who sweat less. )

    Try variations, notice how you feel during and after . . . maybe even the next day. I'm confident you can figure it out. Understanding your own personal body's needs is empowering.

    Best wishes!

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