Exercise question from a VERY underactive person

[Iheartdis]

Let me just say two big thumbs up from someone who has been in your shoes! When I started walking on my treadmill it was completely flat (no incline). I started out doing 1 mile a day(about 15 minutes) and I felt I had to really push myself to do that. Gradually I worked my way up to 2 miles a day(30 minutes) then to 3 miles a day (45 minutes). I lost 90 pounds in a year! Then I got pregnant again and gained 50 pounds during the pregnancy. Well after prcrastinating for almost a year i got my behind back on the treadmill and I am now walking 4 miles a day(60 minutes) on 8.0 incline at 4.2 miles per hour! I have lost 30 of the 50 I gained throughout my pregnancy and I'm trying to lose about 10-15 more pounds before my trip to "The World" in mid April. My best advice is to drink NOTHING but water. I know it doesn't taste the best but you will definitely get used to it. Also losing that first 5 pounds is the best motivation you will ever need. It really gives you the motivation to keep going! Another great motivator is when people start to notice your weight loss! It makes you feel so good when others acknowledge your hard work! Keep up the good work!

 

[gottaluvPluto]

When I first started to exercise I was seriously sucking wind! I could barely do 5 min. Anyway, when I was jogging I would tell myself just two more min., Just two more and the next thing I knew I was on it for an extra 5min. I slowly added time to my treadmill and I'm now up to 45 min. You can do this!

I also took up mountain biking which is a lot of fun! The most important thing to do with exercising is to mix it up or you will get bored. I'm about to add Zumba to my list, very excited about that!

Good Luck!

 

[Pixiedust34]

10 minutes is great! You can slowly build up more time when your body is ready for it. It sounds like you're off to a good start with making exercising a habit. All the best to you!

 

[PurpleNurple]

First off, congrats on being so motivated. I've been in your shoes before and getting and staying motivated is the hardest part. I agree with a previous poster that you need to ditch the toning shoes, especially on the treadmill.

Everyone is different, what works for some, doesn't work for others, but I've found that intervals worked very well for me. Adjust the levels you do to your own level of fitness, but I found that switching between a little faster and a little slower helped get through the workout quicker because it kept my brain focused.

Basicly, you warm up (average walking pace) for 5 minutes, then up your speed for a short burst of time, then back to walking for a bit, then up your speed for a short burst, and so on. Gradually, you'll build up to where the short bursts get longer and longer and the walking intervals get shorter and shorter. Also, for me, the intervals helped me pass the time because if my short burst was 30 seconds, I could watch the time and push myself to finish those 30 seconds, knowing I could take it slower and walk again when it's over. Don't push yourself too hard though. During the walking intervals, for now, just walk normal, during the short intervals, just up the speed by 1 or 2 for now, nothing crazy. When you're comfortable with that, then you can start increasing intensity and interval lengths.

Another thing that super helped me was having a Heart Rate Monitor, then I could tell how fast was ideal to get my heart rate where it needed to be for burning fat. For you right now, it might just be upping your speed by one on your fast interval. If you are fairly sedentary, it won't take much.

Here is an example of a basic one

I hope this makes sense. Just stick with it, it will be worth it.

 

[DisneyScraps]

Here is how I went from a couch potato to a runner. Background I never ran, never exercised and I was obese.

10 minutes is a great start. Do that for 3 days and then go to 11, once you do that for 3 days, go to 13. You are going to shocked that you can do it. After 4 days go to 15. Before you know it you will be doing an hour.

After 30 minutes turn up the speed slightly. Start playing with speed and increasing it. Make sure you are sweating each time you get on the treadmill. If you are not sweating you need to increase something.

It's important that you don't get bored. Music is something I need or I save a television show that I love, sometimes a movie. Keep it interesting.

Once you get to a 16 minute mile, try....gasp running. I know, I know. I was so afraid to do it but I was able to. Very slowly of course. Once I start to run slowly I worked on distance and speed.

I am still pretty slow but I can do a 5K and I am working on a half marathon.

I worked out and did the treadmill 6 days a week, no excuses and it changed my life.

It all starts with 10 minutes! You can do this!

Lisa

 

[FireDancer]

Come on over to the W.I.S.H. boards. There are lots of people there that are or were in the same place as you and many have moved on to do 5K's, half marathons, or full marathons.

Whether you are walking 20 minutes straight or in 10 minute intervals you are still moving for a total of 20 minutes. There are advantages to long cardio sessions at a constant speed, intervals, and long cardio sessions at varying speeds. They all work the muscles and cardiovascular system differently. Even the elite marathoners and triathletes change up their sessions during training.

The key is to progress. If you always walk, jog, or run at the same intensity for the same amount of time you will start to see diminishing gains. The body strives for efficiency which is why it becomes easier to do something physical as you continue to do it. This is great if you are trying to run a race in a faster time but not great if you aim is weight loss because with efficiency comes less calories burned for the same amount of work. When talking about a treadmill that change doesn't have to be speed but can also be incline.

As for shoes I would head to a proper running store and get a full shoe fitting. A good store will have a treadmill and will not only measure you foot with much more detail than a box sporting goods store but they will watch your walking or running gait and make suggestions based on that. On the WISH boards the first thing that is always suggested when someone is starting to run or walk more miles than they have been is to get to a good running store and get the right shoes. I would not get those shapes style shoes you hear about but that is just me.

Lastly, look at this not as a way to get in shape for your wedding but as a lifestyle change. If you look at it as a short term change with a definite end date you are much more likely to reach your goal, stop, and then put all the weight back on. It is the same with dieting. Look at it as a lifestyle change that will last the rest of your life and it will become a lifestyle.

Good luck.

 

[LovetheMouse12302]

10 minutes is great!!!!! I exercise often and I can barely do 10 minutes on my treadmill. I can dance, zumba, tae bo, etc for an hour at a time. Weather permitting I walk miles and miles, but walking 10 minutes on a treadmill, nope not happening. I don't know if it's just quiet or what. I remember in jr high I was scared of falling off of it, so maybe that fear is slightly still there. Sounds like you are off to a great start!!!!

 

[Mrs.Toad]

When I first started to exercise I was seriously sucking wind! I could barely do 5 min. Anyway, when I was jogging I would tell myself just two more min., Just two more and the next thing I knew I was on it for an extra 5min. I slowly added time to my treadmill and I'm now up to 45 min. You can do this!

I also took up mountain biking which is a lot of fun! The most important thing to do with exercising is to mix it up or you will get bored. I'm about to add Zumba to my list, very excited about that!

Good Luck!

I love Zumba! (though I'm not very good at it. ) It is so much fun. The hour flies by, and even though my heart rate monitor says I've had an intense workout, I always want to keep going.

 

[Bilberry]

It's difficult to loose weight with exercise. There was a study recently highlighting this problem.

"Study reveals that women need to exercise for 77 hours to lose a kg of fat, and why knowing this can actually help maintain the motivation to exercise"

http://www.drbriffa.com/2010/09/13/...can-help-maintain-the-motivation-to-exercise/

Exercise is positive for the body obviously. So it isn't something to stop. But to take off the pounds I'd concentrate most on what is eaten. I've been reading that many are having success with a low carb, or low insulin diet. One way to do that is measure blood sugar levels before and after meals.

To lose weight, prick your finger
http://heartscanblog.blogspot.com/2010/07/to-lose-weight-prick-your-finger.html

 

[monorailsilver]

Another vote for 10 minutes is great!

It is 10 min more then you did last week, right? In time you will be able to do more, one minute at a time sounds great to me.

I can tell you I need to get my butt on the treadmill again but it is covered with toys I need to pack away/store/sell. So you are doing better then me!

Years ago, I used to walk an hour or more on the treadmill when I came home from work. I'd watch the end of a Baby Story (or a Wedding Story which ever one was on first). Then I'd watch, don't laugh, reruns of Dallas. I worked myself up to running. I would run for a minute then walk for a minute for about 10 or 20 min. Then I would run for 2 minutes, then 5, then 10, then 20. I need to get back there again & now that I have Netflix, I can watch some shows & movies that I have missed.

Congrats on taking those first steps!