Exercise question from a VERY underactive person

[poohbear227]

I am an extremely underactive person and I am trying to change that, as well as lose a whole lot of weight.

I started exercising on the treadmill & have created a goal for myself of using it at least 4x/week, gradually building myself up to 20-30 minutes each time. I am well aware that I need to build myself up gradually so I do not overdo it and hurt myself or lose my motivation.

I was so embarrassed for myself that I went on the treadmill yesterday for my first time and could only handle 10 minutes before I felt I had to stop. I know I will build myself up with practice, but I was just feeling really bad that it was all I was able to handle. Today I tried again, did my 10 minutes and stopped. Two hours later, I was feeling motivated and was able to do another 10 minutes. I am going to try to get myself up to 11 minutes tomorrow and keep gradually building myself up to 20 minutes.

My question is: Does 10 minutes a day do ANYTHING? Today was 20 minutes in total, but in 10 minute chunks. I am over 200 pounds and I am trying very hard to lose this weight. My goal is to lose 60-80 pounds by December, 2011. I have been successfully eating healthy on WW for about a week now, drinking more water, etc...& I am feeling motivated and on the right track (though still feeling ashamed that I could only handle 10 minutes on the treadmill!!). I am also wearing those special toning sneakers when I am on the treadmill (though I'm not sure if that is just a marketing scam or if they really make a difference).

I know I have to build up my exercise endurance, but honestly, if I only make it up to 12 minutes this week (or 24 minutes but in 12 minute chunks with an hour in between), will that help with my weight loss??

Thank you in advance for any advice you might have

 

[Miss Peach]

I think the most important thing that the 10 minutes will accomplish is to get you into a new habit.

Starting off small is smart because it is doable and you wont get injured by the sudden working of your muscles.

Keep building on what you have, many people need to start at simply getting off of the sofa and walking around the house, so you are doing great.

Good luck to you,

Cathy

 

[Christine]

Yes, you are doing something.

Now, 10 minutes might not do anything for a person who is at their optimum fitness level, but it certainly does great things for someone like you who has been very sedentary and overweight.

You are, hopefully, getting your heart rate elevated a bit, your are MOVING, which is great, and for every little bit of activity you do, your blood pressure responds favorably, your mood changes, and your body starts functioning like it's supposed to.

Do what you can with a little bit of a challenge in there. If you have to work in chunks for now, do so. Ultimately, you want to get to 30 minutes of sustained activity to give your heart a workout. I bet you'll get there pretty quickly.

How fast are you going on the treadmill right now? Are you on any incline?

 

[Hannathy]

It is 10 minutes more than you were doing! Of course it is doing "something" it is burning far more calories than sitting there! Any activity is better than no activity.

 

[DisneyBamaFan]

Does 10 minutes a day do anything? Yes - It helps you get to 11 minutes a day, which helps you get to 12 minutes a day. You have to start somewhere.

Don't focus on the results - focus on the process. If you focus on the process, the results will come. If you focus on the results, you will either become discouraged if you don't see what you expect, or you will become complacent once you think that you have "arrived".

 

[poohbear227]

Yes, you are doing something.

Now, 10 minutes might not do anything for a person who is at their optimum fitness level, but it certainly does great things for someone like you who has been very sedentary and overweight.

You are, hopefully, getting your heart rate elevated a bit, your are MOVING, which is great, and for every little bit of activity you do, your blood pressure responds favorably, your mood changes, and your body starts functioning like it's supposed to.

Do what you can with a little bit of a challenge in there. If you have to work in chunks for now, do so. Ultimately, you want to get to 30 minutes of sustained activity to give your heart a workout. I bet you'll get there pretty quickly.

How fast are you going on the treadmill right now? Are you on any incline?

Thank you both for your nonjudgmental responses. I'm feeling really bad about myself-I just don't know how I let myself get this way But I've been feeling very motivated to change my habits and lose this awful weight, as well as increase my energy level.

I'm embarrassed to say that the 10 minutes at a time HAS been a challenge for me. I can last, but that last minute is rough. I think I can make it to 11 minutes tomorrow though and I have faith that I can build myself up. So, for now, as I am building myself up-it is worth it to do two chunks of the treadmill? 11 minutes and then another 11 minutes an hour or so later?

I don't know if I'm on an incline. My treadmill is quite old, though it still works very well. I am on a lower speed, but not at the lowest-just feels like I'm walking at a steady pace, but faster than I usually walk. I'm also wearing those special toning sneakers (the ones that feel like you are sort of rocking back and forth when you walk), which feel like I am walking on an incline. My treadmill is not completely flat though. It has a slight incline to it-does that make sense?

Is it more important to increase my time or increase the speed of the treadmill?

 

[poohbear227]

Does 10 minutes a day do anything? Yes - It helps you get to 11 minutes a day, which helps you get to 12 minutes a day. You have to start somewhere.

Don't focus on the results - focus on the process. If you focus on the process, the results will come. If you focus on the results, you will either become discouraged if you don't see what you expect, or you will become complacent once you think that you have "arrived".

I understand what you are saying, but I am going to inevitable focus on both the results and the process!! I'm getting married next year and I really don't want to look like "this" on my wedding day.....

 

[njmom47]

I also think 10 minutes is a great start. You don't want to overdo it and possibly injure yourself; that would put you back to square one physically, and probably wreck your motivation.
I must have OCD though because I have to count my steps; I can't go by time!

 

[Kae]

good for you. Build it up & right now if you can do 10 mins twice a day, that is great.

Kae

 

[shortbun]

Good Job!!! 10 minutes on a treadmill twice a day is a great start!!! Do that for a few days and in a jiffy, you'll be doing 11 minutes 2X a day. Once you work up to 15 minutes twice a day, you will have a half hour in every day. At that point, you can begin to add more time by 1.5 minutes every couple of days. Before you know it, you'll be on that thing for an hour a day. One thing-be sure you stretch slowly and for at least 5 minutes before you get going on the treadmill. No excersize to 10 minutes a day could lead to some muscle pulls; best to soften and warm them before you start pounding on them - especially the gluts, hamstrings, calves and knees. That additional 5 minutes of warm up/cool down will do good stuff for you too!

 

[redlight]

10 minutes a day is a good start, then work on doing more. Exercise is important for losing weight, but proper diet is even more so. Good luck!

 

[DisneyBamaFan]

I understand what you are saying, but I am going to inevitable focus on both the results and the process!! I'm getting married next year and I really don't want to look like "this" on my wedding day.....

So, use your wedding to get you moving, but if you lose the weight with that as your only motivation, you will put it back on. That is why diets don't work. That is why gym memberships don't work.

Change the way that you think about food and exercise or you will be right back here again before you know it.

 

[Miniefan]

Thank you both for your nonjudgmental responses. I'm feeling really bad about myself-I just don't know how I let myself get this way But I've been feeling very motivated to change my habits and lose this awful weight, as well as increase my energy level.

I'm embarrassed to say that the 10 minutes at a time HAS been a challenge for me. I can last, but that last minute is rough. I think I can make it to 11 minutes tomorrow though and I have faith that I can build myself up. So, for now, as I am building myself up-it is worth it to do two chunks of the treadmill? 11 minutes and then another 11 minutes an hour or so later?

I don't know if I'm on an incline. My treadmill is quite old, though it still works very well. I am on a lower speed, but not at the lowest-just feels like I'm walking at a steady pace, but faster than I usually walk. I'm also wearing those special toning sneakers (the ones that feel like you are sort of rocking back and forth when you walk), which feel like I am walking on an incline. My treadmill is not completely flat though. It has a slight incline to it-does that make sense?

Is it more important to increase my time or increase the speed of the treadmill?

Hey, don't beat yourself up about it, you can make changes and get on the right track now. One thing to remember is that you didn't get that way overnight, so you're not going to get better overnight.

As far as the speed on the treadmill, why not increase the speed a little gradually almost until you can't take it, for as long as you can take it, and then go back to normal. Like quick bursts. This will help you build up your endurance.

You should definitely visit the W.I.S.H. board, there are tons of other people going thru the same thing, and there are some great recipes. Best of luck to you.

Kim

 

[Reddy]

Congrats - that is more than alot of people are doing
plus you are dieting (I had a bodybuilder tell me that losing wieght is 85% diet & 15% execrise - so that is helping alot too)
water is wonderful - I'm trying to drink more of that myself (less diet coke)

keep up the great work - you are doing great

 

[hereyago]

You have to build up your stamina. So it's ok if it wasn't 30 minutes, at least you tried.

Have you tried doing it while listening to some upbeat music while you are doing it? and dont limit yourself to the treadmill. do you like to dance? well get dancing .mix it up.

DD got a Wii just dance 2 game for Christmas, that's a little work out and it's fun to dance so you aren't thinking Oh I am exercising.

Please, if you have a scale, don't be looking at it every day. Look at it first starting out, then ignore that sucker. go by the way your clothes fit. looking at the scale every day will drive you nuts, and you could get discouraged.

drinking water is great, makes you go to the bathroom alot so you don't have time to keep hitting the fridge.

YOU CAN DO THIS!!!!!!!!!!!!!!!!!!!!!!!

 

[emma'smom]

I'm definitely not an active exerciser...so I completely know where you are coming from.

You can add an extra 5 minutes on to your work out by doing a slow warm-up and cool down. If you usually go 3.0 miles per hour...do a few minutes at 1.5 and then 2.0 to warm up and then reverse to slow down.

I started at 15 minutes and usually hit a "wall" by about 8/9. Press on and you can pull off a few more minutes.Just say to yourself "I'll stop in just 2 minutes"...and then "Ok..I did that, now maybe I can do one 1 more...and then again."

Also, if you watch television or listen to music--you may be less focused on the time. If you talk on the phone....you might even be more motivated.

I ended up going a full 60 minutes one recent morning (and I'm usually hitting that wall by 10) because people kept coming and chatting (at the gym). After the first 20 minutes, I was getting warmed up and it was easier. So press on through the hard part and it will get easier.

 

[LisaR]

My question is: Does 10 minutes a day do ANYTHING?

10 minutes a day is ten minutes that you weren't sitting around doing nothing. It was 10 minutes that you weren't eating crap that is bad for you. It is 10 minutes that you elevated your heart rate. IT IS GREAT.

Keep at it. It will get easier over time.

 

[poohbear227]

You have to build up your stamina. So it's ok if it wasn't 30 minutes, at least you tried.

Have you tried doing it while listening to some upbeat music while you are doing it? and dont limit yourself to the treadmill. do you like to dance? well get dancing .mix it up.

DD got a Wii just dance 2 game for Christmas, that's a little work out and it's fun to dance so you aren't thinking Oh I am exercising.

Please, if you have a scale, don't be looking at it every day. Look at it first starting out, then ignore that sucker. go by the way your clothes fit. looking at the scale every day will drive you nuts, and you could get discouraged.

drinking water is great, makes you go to the bathroom alot so you don't have time to keep hitting the fridge.

YOU CAN DO THIS!!!!!!!!!!!!!!!!!!!!!!!

I don't like to dance. Right now, the treadmill is the only thing I'm interested in. Listening to music while I exercise (unless I am outside) never helps me & makes it feel tedious for me. Our treadmill is in our guestroom and is positioned in front of the TV. I've been watching Sex & the City reruns. My goal is to make it through an entire episode lol!

I've been doing well with the dieting/healthier way of eating. I've been following Weight Watchers and staying low carb and I'm definitely not feeling hungry. I am a carboholic and I've always found in the past that limiting my carbs (bad carbs I mean, not unstarchy vegetables) seems to stabilize my appetite.

I've been shooting for 55 ounces of water per day.

I do NOT check the scale. Scales and I do not get along & they only make me feel discouraged and depressed, no matter what the number is. I like to just go by how my clothes fit.

Thank you all for your nonjudgmental answers and advice-it really is helpful. I'm going to check out the WISH board!

 

[emer95]

I think it's wonderful that you're doing this. Good for you! 10 minutes, 2x a day is 20 minutes a day. That's 20 minutes that you're not sitting around. That's 20 minutes of calories that you're burning. You will be amazed at how quickly your stamina will build and how in just a short amount of time, you'll be able to do 30 minutes without even thinking about it.
Do you watch TV while you use your treadmill? I use the elliptical or the treadmill and I do it while I watch a 1/2 hour TV show. I make myself go really fast during the commercials, and then go at a more normal pace while the show is on.

I can't wait to hear your weight loss updates. You are going to be so amazed at your progress!!

 

[hereyago]

I don't like to dance. Right now, the treadmill is the only thing I'm interested in. Listening to music while I exercise (unless I am outside) never helps me & makes it feel tedious for me. Our treadmill is in our guestroom and is positioned in front of the TV. I've been watching Sex & the City reruns. My goal is to make it through an entire episode lol!

See, you have something to keep your mind off the watch. Mine is both, well I like music then i am funny when it comes to who I work out with on dvd or tv.

Congrats though on wanting to help your health and the way you feel!