Exercises for The Obese (To Start Off With)

Firstly let me say, NO JUMPING JACKS!!! You will destroy your knees! The bike is a great option for cardio. It is low impact and the resistance can be adjusted to increase intensity. I absolutely recommend weight training. More muscle mass will increase your metabolic rate. I recommend starting with machines. Stay away from dumbbells in the beginning. Aim for 3 sets of 15 repetitions. By the time you hit number 15, you should feel like you can't do anymore. If you feel like you can keep going, increase the weight for the next set. I guarantee with 100% certainty that you will see results faster and feel better faster if you incorporate weight training. However, I do recommend staying away from squats until you have lost some weight. The only reason being the stress that squatting will put on your knees. If you do want to squat, I recommend starting with a fitness professional who can assure you are using proper form and give you tips on how you can decrease the stress on you knee (such as turning your feet slightly outward so your tibia aligns with your femur as you come down). Just to validate my knowledge I have my B.S. in Exercise Science and am a certified trainer through the American College of Sports Medicine. I have also worked in different physical therapy facilities so I am familiar with injury prevention and rehabilitation exercises. Good Luck!

I did these when I first started off and I have knee and ankle issues

Step side to side as wide as you can and pump your arms out (100 times)
High knee lifts and lift arms above your head this is like climbing a ladder (100 times)
Side jacks single leg and alternating arm (do not start out with jumping jacks, they are very hard on your body, esp if your heavy) 100 times.

That is one rep, drink some water and rest 30-45 seconds and do again

I tried to 5 reps in 30 minutes

I honestly agree with you and really works out the best for most people.

I started with Jilian Michaels Beginner series (Frontside and Backside). I really liked them.

Watch out for that walking. It might lead to running. : )

I started at 260lbs. I started off with walking with my dogs for like 2 weeks when the weather was nice. That was fun. Not so much fun anymore considering it's going to be almost 100 degrees out this weekend. (I practically go into hibernation during the summer or I'm in the pool)

After the first 2 weeks, I bought some DVD's:

Jillian Michaels: 30 day Shred... Yes at 260, I can do the 30 day shred. Some things have to be modified, but you can do it! You have to push yourself. It's your body changing.

Jillian Michaels: Banish Fat, Boost Metabolism..Love this workout. Haven't made it past the 3rd circuit though. The first 2 circuits are really fun though (at least in my opinion)

Jillian Michaels: Kickboxing...haven't tried this one yet...going to try it tomorrow though

The Biggest Loser: At Home Challenge...this one literally killed me... a crap load of squats and lunges. My thighs felt like cement bricks the next 3 days. literally....Other than the squats and lunges, it's OK. I'd rather do Jillian Michaels workouts.

Swimming! I love swimming. So glad that our pool is open. Burns lots of calories plus you don't sweat!!


**EDIT: I thought I should add... when I first purchased the 30DS, I thought I was going WAY over my head and maybe I should start off doing something more low key. The first day was unbearable. I had to take several 5 sec breaks and was sore for the next 5 days. The most important thing is that I got through it. The one thing I'm struggling with currently is pushups. It hurts my knees to do the modified version so I am going to try to do the real version. All in all, if you find your self struggling, just keep your body moving! If I can do it, you can do it!

Really appreciate the OP asking this question and all the responses....

have you tried the low plank position just out of curiosity? I started out at 305 pounds and I couldn't do the high plank at all...and I still have a hard time with it. I can do low plank and hold it for about 30 seconds...you could start with it...even if you can hold if 5 seconds, it makes a difference...and then gradually increase your time as you become more fit. Btw...low plank is on your forearms and elbows...I didn't know that for a while :-p.

Also, swimming and walking are awesome. even if you walk at a slow pace for an extended amount of time, you would be surprised what you can burn. swimming burns a good bit of calories as well and is not stressful on your body.

I like the Leslie videos as well, and the whole dancing around the house thing that other people have talked about. the dancing thing led to me eventually becoming a Zumba Instructor (and I am at 204 pounds) right now.

Hope this helps! good luck on your journey!

Just keep moving! Doing any kind of movement will help for sure! I do wall push up rather than real push up! Same thing...feet shoulder with apart about an arms length away from a wall, palms of the hands on the wall at shoulder with...bend elbow and then push yourself back up! Even it you can only do ONE it is better than NONE! So just start of slow and do one every hour or so! it all adds up! Praying you find what is going to work for you! Blessings!! <><

I will second the Leslie Sansone DVD's. I started out with them. I still do them from time to time. The one I have is the 4 mile one where it comes with the firm band and she incorporates some strength training into the last mile with the band.

I am going to amazon.com to find some of her dvds I have not used a resistance band but maybe once, for my arms, and i can really feel the burn a lot lol

she has lots of different dvd's. there's basic. one w/ bands. one w/ beginners pilates. one w/ kick boxing. a couple with light weights. best thing about them is that anyone can do them. even if you can't do some of the moves yet, you just walk in pace w/ the music, or even slow down if you need to. she'll tell you again & again: it doesn't matter as long as you're moving. i've been doing them for years, and now that i'm more fit, i just add intensity to keep them effective. excellent program!!

You don't have to be a certain size to do planks. Some people can't do planks, because their core is not strong enough. That's the reason a lot of people can't do full pushups, even some bodybuilders who lift weights can't do full pushups.

I own a lot of Leslie Sansone walking workouts. You can find some of her workouts at Walmart. They are good workouts. I own George Foreman walking workouts and Chris Freytag walking workouts as well. They are good walking workouts as well. You can find them on Amazon. The stores don't sell them.

George Foreman's walking workout. Walk It Off With George. Here's a youtube clip: I like his walking workouts.

http://www.youtube.com/watch?v=_qD7RVbn3Nk

Chris Freytag walking workout: Walking Cardio ShapeUp Max

http://www.collagevideo.com/item.aspx?item=6020&reviewstart=11#reviewstart

You should be able to do any exercise, even if you have to modify the workout.

Take the stairs wherever you go. If you have stairs at work, walk DOWN the stairs if going up is too difficult at first.

Also, if you're walking and have only 5 minutes, then try to walk very briskly for part or all of that time, let's say from your car to the entrance of a store or your work.

I've been doing this for a while and I can feel the difference.

Leslie Sansone DVD is really GREAT!

Another vote for Leslie Sansone here! Her videos are great if you're feeling tired, because you start off just walking on the spot and you feel "I can manage that!". They're very easy to follow. The ones I've tried take up very little room. There are parts where she has you walking backwards and forwards but she says that you don't need to do those if you don't have the space. The big plus for me is that the walking is low impact.

I've recently taken up cycling and the good thing about that is that your weight is supported. On the flat, that is. Hills are a killer! You also need access to a bike, obviously. It feels very different to using a stationary bike and I get a much bigger sense of achievement. It hurts, though!

I've also started doing bigger weights and I don't feel that my weight causes a problem with those.

Forgot to mention: yoga as well.

Bump

I had the best success with a stationary bike. I did low resistance and tried to ride it for 45 minutes. I could watch TV and listen to music at the gym while doing it and it made the time go faster. After a bit, I started adding in the elliptical. I really struggled to get in 10 min. but every week or so tried to up it by another 2 minutes. I still did the bike and but as I did more elliptical I decreased the time on the bike but did up my resistance. That really built my stamina and helped the weight drop off.