Exercise question from a VERY underactive person

[jaminmd]

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

Congratulations on your 10 minutes!! Listen, 60-80lbs is a lot of weight to lose. To maintain a loss that big, removing it slowly is the best method. Don't believe the hype you read about losing 40 lbs in 4 weeks. That's unhealthy & you can't maintain that stuff.

The toning sneakers is a bunch a baloney, though. Squats & lunges will tone your legs, sneakers will not.

Slow changes & dedication to healthier living will make a difference. Good job!

 

[quentina]

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?

You are doing great. My only concern is the toning sneakers....not sure if they are the right thing to do on the treadmill. Good support shoes are required for safety and comfort. Do you feel comfortable in them?? PS, I am right there with you on the weight loss....slow but steady and it will come!!

 

[kwelch10377]

The program I am on at the gym that I go to actually only has me doing 15 minutes of treadmill. The key to it is your speed and incline. I listen to a trainer on an MP3 player and it tells me where my speed and incline should. For example it will tell me that my speed should be 3.5 and my incline set at 7.0 and I should be there for 2 minutes and then it changes it for another minute or two. If you can't manage the speed too fast then at least try and increase your incline.

You could also try lifting some light weights and gradually build up your strength.

 

[Lisa loves Pooh]

Persistent attempts at activity in small chunks will help you build stamina to increase to bigger chunks.

It all starts with one step and at 10 minutes a day, you are just working towards being able to do it longer.

So while 10 minutes in and of itself isn't a long time, it is longer than 0.

After a week--try 10 minutes 30 seconds...then 11...and so on. Eventually you will get up to that 20 minutes.

Think of it as training for a marathon--no person training for a marathon goes out and runs 26 miles on the first day---they run about 10-15% of that to start. They work their way up.

You are already 50% there...keep doing 10 minutes until it gets easy, then increase the time. When you get to your 20 and that is easy, then you can increase the intensity or the duration.

Good luck!

 

[Ember]

10 minutes, twice a day is AMAZING! Don't feel bad that you aren't doing enough, feel great that you're doing something! You are starting down a part that will leave you slimmer, healthier, and feeling amazing. Celebrate every step forward and every small success!

 

[lovetoscrap]

You are 1/3 of the way to doing 30 mins! That is a lot closer than you would be if you DIDN'T do 10 minutes. I started exercising today too. I probably only did 1/4 of the video that I was using but at least I did something and maybe tomorrow I can do just one more rep of each thing.

Think about also adding some toning and strength exercises to your workout. Maybe you can do 10 mins on the treadmill then do 15 minutes of work with hand weights for your arms, chest, back and some exercises for the legs, glutes and abs. The site www.sparkpeople.com some has great exercises and has written and video instructions to help you do them correctly. And they have exercises for every fitness level.

Come and join us in the Biggest Loser Challenge on the WISH Boards. You can join anytime and we are there for support and encouragement. No one gets voted out and there are some great people over there to help you out-- many are on WW too. Come be a big loser like the rest of us!

 

[bellebud]

10 minutes is GREAT!!! And it's great you found something to occupy you while you're on the treadmill (my db loves watching tv on the treadmill too). I like my music. Whatever works for you! Keep going and you'll get there!!!

 

[RachelEllen]

I used to hate running. Hated the way it made me feel. Hated the boredom. Hated having no results. I would get into patterns of trying to run and only be able to make it 10 minutes and I'd give it up after 2 weeks.

My personal breakthrough (which is very recent. I've just been running now for four months) was lowering the intensity. Lower it way down. If you are working out so that you are really spent after 10 minutes, personally, I think you are working too hard.

I started by slow jogging for one minute and walking for two. The next week I slow jogged for 2 minutes and walked for 2. Next week I increased the speed of the jog. The next week I would increase the jog to walk ratio. THe key, however, was that I did this for 30 - 50 minutes each time. And I never worked beyond the point where I could comfortabely talk. I don't know if you are jogging or walking on the treadmill, but if you are just walking, I'd follow the same principle. Slow it way down.

Here's my rationale. People are correct, 10 minutes is better than nothing. But, its going to take you a good 20 minutes to warm up and switch to aerobic metabolism. I find that 15-20 minutes in, I start going faster and things get easier. Plus, really pushing yourself for 10 minutes is much more likely to put a strain on your joints and heart, causing injury, than doing something you can really handle for 30. If you think about weight lifting, imagine you are doing the equivilent of lifting the highest weight you can handle 3 times. That's not going to train your muscle, and it just might pull it. You want to lift a weight that you can lift 8-12 times so that you can train without injuring.

You can google beginning running program, and you will find lots of programs similar to what I'm doing. Some involve walking, some jogging, some running.

 

[manning]

Most importantly, what shape are you in...heart wise. Check with your doctor first. I had a stroke and open heart surgery last year. Finishing up on stroke rehab and will go into cardio rehab next. Therapist started me ob bike and now thread mill. She says your heart rate should not increase more than 20 beats per minutes.

I would talk to a doctor before exercising.

 

[kirstenb1]

You are kicking butt---making a change like this is great!!!

20 years ago, I decided I wanted to take up running. I marked 1 mile off on my car's odometer, and walked the mile for weeks!! It probably took about 15 minutes, so very similar to your treadmill timing. Eventually I started running, and then added a 2nd mile, etc.

My point is, when you can do 10 comfortably, add another 10, etc. It's all about incremental goals. They will get you to big changes!!! Just be consistent and stick with it.

 

[disneydreamersx4]

OP - I just want to encourage you and every minute that you're on the treadmill leads up to more minutes each day I am also too sedentary with alot of weight to lose so I am subscribing to your thread because you are so motivating for me to get moving too (on my Gazelle).

 

[bellebud]

I want to add to my other post - I do treadmill, but I don't jog/run on it at all. I only walk - very slowly at first for warm up, then faster and on the incline, then slower again to cool off.

I simply find jogging/running hurts me - give me a cramp in my side I cannot get rid of - this has been since i was a teen (I'm 42yo). I also don't want the stress on my knees now (since I'm 'old'). I like walking, and it can work very well... you just have to get your speed up and time longer - but take baby steps doing it - don't hurt yourself!

 

[poohbear227]

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!!

That is a GREAT idea about the commercials-thank you!!!!

 

[poohbear227]

Congratulations on your 10 minutes!! Listen, 60-80lbs is a lot of weight to lose. To maintain a loss that big, removing it slowly is the best method. Don't believe the hype you read about losing 40 lbs in 4 weeks. That's unhealthy & you can't maintain that stuff.

The toning sneakers is a bunch a baloney, though. Squats & lunges will tone your legs, sneakers will not.

Slow changes & dedication to healthier living will make a difference. Good job!

You are doing great. My only concern is the toning sneakers....not sure if they are the right thing to do on the treadmill. Good support shoes are required for safety and comfort. Do you feel comfortable in them?? PS, I am right there with you on the weight loss....slow but steady and it will come!!

I am pretty comfortable in the toning sneakers.....do you think they are not a good choice for the treadmill??

 

[poohbear227]

Thank you all so much for your confidence and support!! I am almost in tears at how encouraging you all have been!!!

I am feeling very proud of myself for being healthy and motivated for almost 2 weeks now. I am confident I will stick with this & I am PRAYING that I will lose a ton of this weight by my wedding day.

I'm a little confused on what to do about the toning sneakers. They don't bother me on the treadmill, but I'm now wondering if they are not a good choice to wear on the treadmill....

 

[OhMari]

Thank you all so much for your confidence and support!! I am almost in tears at how encouraging you all have been!!!

I am feeling very proud of myself for being healthy and motivated for almost 2 weeks now. I am confident I will stick with this & I am PRAYING that I will lose a ton of this weight by my wedding day.

I'm a little confused on what to do about the toning sneakers. They don't bother me on the treadmill, but I'm now wondering if they are not a good choice to wear on the treadmill....

The only thing I know about the toning tennis shoes-I heard a trainer tell our Body Pump Class is not to wear them while you lift weights, because they throw you off balance. At the YMCA I see lots of people walking on treadmills with them, even a few running with them. So I think you are okay.


Lots of people quit at the 2 week mark, because they don't see any changes, but you seem to really want to stick with it, so just push through and you will see some kind of results in another 2 weeks. If you were walking outside, you would probably be walking 4 blocks, or around a block. Lots of people start out walking 10 minutes, and you said you did another 10, maybe next week, you can add another 10. No one said you have to do the whole 30 minutes in one sitting.
Good luck-check out the "Wish Board", lots of great advice and support over on that board.

 

[brittsmum1998]

I am going to subscribe to this also. I am about 40lbs. overweight. I quit smoking last year, but also have arthritus and diabetes and spend alot of time watching tv and/or taking naps. You will be my motivation, so I thank you .

 

[Mrs.Toad]

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?

At this point, I think it's more important to increase your time. Increasing the speed can come later.

It is totally worth it to do two chunks of 10 minutes, too. I have always read that it's really best to "be an active person". An active person does a lot of little things throughout the day. She chooses to take the stairs instead of the elevator, plays a sport for fun, doesn't look for the closest parking spot, walks the dog or takes a short bike ride after work, etc. A bunch of little activities that add up to a lot over the course of a day. 2 ten minute chunks, and maybe a couple of 3-5 minute chunks thrown in whenever you have the spare time, will add up and be beneficial to your body. Even sitting on a stability ball while DISing is better for your body than sitting on a chair.

It takes time, so it's great that you are starting now. I know I get discouraged when it seems like I've been dieting and exercising like crazy and don't lose any weight. But I do feel better. I have more energy when I'm working out regularly and feel happier. When I keep that going, over time I do lose the weight, but slowly. It's normal to get discouraged sometimes, just don't let it stop you from continuing your great new habits.

good luck!

 

[The Mystery Machine]

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

YES!!! Trust me DO NOT go crazy at first!!!!

I started with the treadmill as well and I am active however I am also very out of shape.

Well, I decide to go 1hr on the treadmill and I hurt myself. Yes it is possible to hurt yourself walking.

It was my achilles tendon. So now I have to do a ton of stretching and cut my walking down on the treadmill.

Most important thing is that you create a routine and go for it. Trust me.

Congrats on your journey!!! If you need more motivation you can come over to the WISH boards!

 

[holycow]

Can I tell you that when I started walking on the treadmill I could only walk on 1.2!!!!! I remember holding on to the bar and practically being pulled along.

I walked for 2 months or so and lost 15lbs by just doing that!

Just stick with it.

I now walk on 3.0 and up!

Good luck!