New to exercise

tangoa24 · July 2012

Ok so here goes, back in high school I was an athlete and in great shape. Even back then I hated running. Now, 7 years later, I am NOT in great shape. In fact, I can't believe how completely out of shape I am. I used to have to run up and down bleacher steps before practices, and now walking up the stairs in my house winds me. I am looking for helpful tips on how to GRADUALLY ease back into exercises. I'm lazy, I admit it, so short but possibly high impact workouts would probably be best. Or longer low impact workouts. I am definitely nowhere near ready (or quite willing) to take up running or jogging, but other ideas would be really helpful! To give you an idea, I'm 25, about 172 at the moment, and looking to get down to 130. If you have similar goals or similar issues, feel free to add me!

zenjenn · July 2012

I hate running. I have zero interest in being an athlete.

My solution is to walk, hike, elliptical. At least 20 minutes. For longer, audio books or a walking buddy.

I used to try to jog and such but I found I just hated it and would avoid it. IMO, find what you can do that involves the least amount of misery, and hopefully something you even enjoy so that you will stick to it. I have gotten to know a few neighbors better by just randomly inviting them to walk with me because I know I'll walk longer with company.

Anything miserable is difficult to stick to. I'm struggling right now because with 110 temperatures (LOWS of 90s) has really messed up my groove. If I hate it, I don't do it.

I have inspiring friends that are running long distances and getting into awesome shape, but I know the truth; they invest more time into their fitness than I EVER would want to. You cannot spend 2-3 hrs on fitness each day and still do the other hobbies, reading, etc, that I enjoy. It's choices. I am willing to spend 20-60 minutes most days on fitness. No more.

Good luck!

abnerner · July 2012

I found the C25K program to be a nice ease into running (if you are interested in running again). It starts you off really slow and builds you up. Takes about 30 minutes or so.

mslack01 · July 2012

Two years ago when I first started exercising, I could barely walk down my street without getting winded. I would walk on the treadmill at a 3.0 speed and my heart rate would shoot through the roof. But I kept walking. I did it about three days a week. When it started getting easier to walk I started the Couch 2 5K. Now I don't get winded running until I have run for over 5 minutes straight or I am running really fast.

Moniqua1 · July 2012

I hate running! Ok, now that THAT is out of the way... I LOVE zumba and don't mind the elliptical. I do 1 of the 2 five days a week (zumba 3xs, elliptical 2xs a week) it's not alot of time out of your.day and is very effective. Sometimes I slack off and only do a half hour of elliptical work (mine has a fat burner program that I do twice for an hour long workout or once for a half hour workout) start with what you can do, but don't stop just because your a little worn down. Push yourself a little, you'll be glad you did! I know my pro says I started this site at 127, but I did used to weigh 160lbs at 5'3 a while ago at my highest.

Btw, I'm at a happy 117lbs, it works!

myfitnessnmhoy · July 2012

The good news is that, at 25, you won't have too much trouble getting back into the game. Try it at 45. No, don't wait. Just do it now.

The first thing I'd recommend is a visit to your doctor for a routine physical if you haven't done one in a while. I avoided the doc for some time because I was sick of his nattering on about exercise and nutrition and using the term "morbidly obese" to describe me. The only reason to go back is to just get a general idea of your overall health, maybe get a little bloodwork, and make sure being sedentary for a few years hasn't developed some arterial plaque or something else that might give you really undesirable outcomes from your first few really intense workouts.

Then, well, take it hard or slow, your call. You can start as simple as walking, or as hard as your doc clears you for. Any muscle ache clears up in a day or two of lower-intensity versions of the same exercise (lots of water helps a lot, and always stretch properly after a good burn), and once the ache is over your muscles are stronger and ready for the next level of intensity.

Muscle ache is good. Sharp pain is never OK. Any pain of any kind inside or very close to a joint should be looked at ASAP.

Find something you love to do that gets you moving, and do it. The optimal exercise is the one you enjoy and will keep doing. But moving harder > moving less > not moving at all.

lizziebeth1028 · July 2012

Walking!!!!

HayleyAT · July 2012

I started working out regularly about 2 months ago. I started by getting on the elliptical for 30 minutes 3-4 times a week. This has really been the easiest way that I've found to get used to working out. Things that used to wind me no longer do, and it feels great!

Good luck!

girlonfire15 · July 2012

Running would be the best way to get back in shape, so whenever you're ready for that take a look in to the C25K program. (On that note, although I've never done one I've heard good things about walking programs like Walk Away the Pounds.)

I can't think of anything to recommend specifically for this, but since you're starting out and wanting to ease in to exercise, maybe you could look up some good ab exercises? I've always found abs to be the easiest of the strength/cardio/abs trifecta, and strengthening your abs will help you when you start strength and cardio exercises.

madisonsteelex · July 2012

For the least amount of misery I would definitely say the elliptical. Either an hour at steady state low-medium intensity or 20-30 minutes HIIT. It definitely doesn't suck anywhere near as much as running

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