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Afraid to Start Exercising, Please Help.



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KEEPTRYING4ME
Posts: 510
1/9/13 3:08 P

Wow, thanks again for all of the wonderful responses. This is the first time I asked a question on the message board, I had no idea I would get such helpful and friendly advice! I think I am going to wait until my one month anniversary (about a week from now); then add a walking dvd to my day to day's. Well, prob more like every other day or just three times a week. I had been training over the summer... walking, then jogging to running along side weight training, but life happened so yeah... :) I belong to a gym, (my mother bought me a year's membership that doesn't expire until July), but never have any gas to get there and back emoticon . I am encouraged though emoticon because I do have some dvd's I can use until the weather breaks, and so I don't have to fear for my life walking down our dangerous road. emoticon Thanks! I am soooo encouraged now and don't fear incorporating it so much esp. if I go slow.

Edited by: KEEPTRYING4ME at: 1/9/2013 (15:08)


SASAHAMMER
Posts: 129
1/9/13 12:48 P

I just started with walking. I was 50 lbs overweight, turned 40, had just had my gallbladder removed, felt absolutely horrible, and was dealing with significant appetite loss. I actually walked 30 minutes each day to stimulate my appetite. After four months, I was eating normally, feeling much better, walking much further, and getting my strength back. I joined a gym (which I NEVER thought I'd do) two months later.

That whole process started three years ago this month (YAY - Anniversary for me!) and I've never been so happy. I'm amazed at what I can do, especially for a women who was never into anything athletic.

In order to be successful, I had to accept the concept of progression. I didn't become unhealthy overnight and I wasn't going to change that overnight. I started slow, made steady gains in strength and endurance, and was happy for every single small one I got. My thought was that the longer it took me to get where I wanted to be, the more ingrained those habits would be for the long term and I was right. This is why quick fixes, crash diets, and going at it too hard too soon don't work.

Be prepared to surprise yourself. Just make sure that you truly enjoy and get satisfaction from your activities and your nutrition. That's the key to sustainability. This is why I've kept 50 pounds off for more than two years.

Good luck!



RACHEL2WRITER
SparkPoints: (2,581)
Fitness Minutes: (1,594)
Posts: 102
1/9/13 12:26 P

I started very slowly, too. I was already eating very healthfully for several weeks, then joined a gym.
The first week I went to the gym, I only went 3 days and did 10 or 15 minutes on the treadmill, and just 1 set or 8 or 10 reps on a few of the weight machines.
The 2nd week was the same, then the 3rd week I bumped it to 5 minutes on the elliptical and 15 minutes on the bike or treadmill and 2 sets of 8.

Now, 8 weeks in, and my routine is
4 days per week: 30 minutes elliptical or treadmill, 3 sets of 15 (alternate lower body and upper body every other day)
1 day per week: 35-40 minutes elliptical.

I plan to continue increasing my cardio while I'm still in the weightloss phase.

If I don't make it to the gym one of those 5 days, I'll do a workout DVD, some lunges/squats/crunches/pushups at home, or even Dance Central on Kinect with my daughter.



COTTERR
SparkPoints: (10,729)
Fitness Minutes: (6,923)
Posts: 112
1/9/13 11:37 A

I will mirror others' suggestion to start slow. You need to can't go from sitting on a couch to running a marathon in a week and expect to finish. Someone shared this on facbook a couple of years ago and I think he's on the right track. Do what you can to start and just slowly build on it. www.youtube.com/watch?v=8SbXgQqbOoU



CARMELITA238
SparkPoints: (3,702)
Fitness Minutes: (3,622)
Posts: 17
1/9/13 11:26 A

I have been eating healthy for 25 weeks and have lost 32 lbs that way. I have never been athletic and I don't know what I'm doing in the gym and it was very overwhelming to me. I finally got motivated to add exercise because my weight loss slowed to about 1/3 lb per week.

The key for me was to find a gym with a trainer on staff that made me feel comfortable. Your goal this week could be to shop your local gyms. Call ahead and tell them you're interested in membership and you would like to meet with a trainer and tour the facility. I go to Planet Fitness and it is definitely geared toward people like us.

I have gone to the gym 12 out of the last 14 days and I love it. I have met a lot of great people and there is always someone around to show me how to use the equipment and answer questions. Don't hesitate to ask the people around you for help. People like to feel needed. It will make them feel good, so just ask.

If you start on your own without a trainer, here is a starting point for the treadmill: You will need to calculate your target heart rate. The gym trainer can help you do this. This is very valuable because ALL YOU HAVE TO DO is walk at a speed that gets your heart rate in that zone. You will not lose weight as effectively if you are above or below that zone. Since we are starting at ground zero, it doesn't take much to get your heart rate in that zone. Do that for 20 minutes. It's surprisingly easy and you won't hurt the next day. You will see that within a matter of days you will have to increase the treadmill speed and/or incline to achieve your target heart rate, but you will have built up to it physically so again, it will be surprisingly easy and you are not going to hurt the next day. I started at level zero and 2 weeks later I am walking at speed 3.4 at my target heart rate and I am easily able to do this for 60 minutes per day.

Believe me, IF I CAN DO IT YOU CAN DO IT.

One more thing: I get bored easily. I love music. As long as I can listen to music I love, I coul stay on that treadmill all day. Find a way to incorporate something you love or something you're excited about. If you love animals, buy a heart rate monitor and start walking dogs. If you love romantic comedies, buy a stairstep and a heart rate monitor and go to redbox and make a rule that you can only watch the movies while you're stepping. You will look forward to your next exercise session so you can watch more of your movie. P.S. There is an audio version of Fifty Shades of Gray ;)

Hope this helps..... from one beginner who hates exercise to another....



JENNILACEY
SparkPoints: (74,296)
Fitness Minutes: (61,915)
Posts: 2,489
1/9/13 7:21 A

I changed my diet the first month, picked up a cardio routine the 2nd month and a strength training routine the 3rd month.

When you exercise, Spark will raise your calorie range. You're suppose to eat more when you do cardio.



CREATIVECALICO
Posts: 299
1/9/13 5:44 A

Slowly work up to four days strength training and three aerobics a week. Maybe start with strength training two days and shorter aerobic sessions twice a week. If that goes well for a month or so, then start to increase the number of days. You don't want to burn out--or worse injure yourself--from doing too much too soon.



KOALA_BEAR
SparkPoints: (16,971)
Fitness Minutes: (1,207)
Posts: 1,031
1/9/13 1:39 A

Everyone is different. Consulting with a doctor is a good idea because that person knows your specific situation and can better advise. Assuming that is okay, there are lots of options. A routine can be helpful getting started. Walking is the easiest to do because it can be done anywhere all you need are good shoes but variety is what will keep you going so this is also the time to consider what you like and to try new things.

For instance, you might want to learn a martial art like tae kwon do or maybe you'd rather take a dance class once a week. If you get bored easily or start to plateau, you may want to consider something like this: Pick one day a week like Saturday and do something different each week. Wk 1 - go bowling with friends (2 or 3 games.) Wk 2 - Go swimming at the local Y or community pool. Wk 3 - go to a nearby park or beach and hike. Wk 4 - Go for a bicycle ride. If weather is bad, learn yoga or get a hula hoop. Muscle confusion is good and you want to have fun. If it's work you won't be motivated to continue.

Others find that a routine is best so they know what to expect, how long it will take, and can better track their progress. I think that you will figure out what works best for you based upon how you feel, and the progress you make. Just stay open to all the options that are out there,



PINK_NEVAEH22
Posts: 2,276
1/8/13 10:06 P

I am afraid as well because it has been a while for me. I have a 2 1/2 month old and breastfeeding so I am nervous that I may cause a dip in my supply or gain wait from not eating enough and burning calories from both exercise and breastfeeding.



KEEPTRYING4ME
Posts: 510
1/8/13 8:17 P

I appreciate all of the great advice everyone. emoticon Great points about starting out slow and not trying to tackle such intense exercise. I also like the idea of planning my snacks out ahead of time in case I get hungry so I don't freak out so much about binging. Scary, but manageable will have to be my motto because I really do understand how important it is to move my body. emoticon Now to just do it...eek. If I have to eat more; I'll have to eat more, and I suppose that has some ups, eh? I feel better already, and it is so great to know others have struggled along the way. Kudos to those of you who have been at this a while! Thanks everyone for being so inspirational! emoticon



GARDEMON
Posts: 401
1/8/13 7:45 P

I would advise to start taking short walks after your meals to help the digestion and burn some calories. Biking might also help. I love both.



FURBY7207
SparkPoints: (6,438)
Fitness Minutes: (10,518)
Posts: 91
1/8/13 7:30 P

i also started off slow. i started by just walking. then i gradually started exercising. now i love it. but i got the fitbit,and that motivated me to walk even more' but the biggest motivation is being here on sp with eveyone else to help thanks sp emoticon emoticon



DNRAE1
SparkPoints: (47,789)
Fitness Minutes: (12,978)
Posts: 811
1/8/13 7:15 P

I also had the same problem, but after really getting into exercise I found the weight dropping even more than just eating correctly. I also started off slowly, and eat regularly and make sure I have healthy snacks ready to eat at a moment's notice. Plan ahead and you'll be great!

Good luck!



BUBBLEJ1
Posts: 2,802
1/8/13 6:00 P

You will be hungrier exercising, but as long as you keep on top of the hunger by having regular snacks and meals then it shouldn't be a problem



DRAGONCHILDE
SparkPoints: (56,714)
Fitness Minutes: (14,252)
Posts: 9,619
1/8/13 5:52 P

Start slow. You don't have to jump on Insanity right out of the gate! Aim for 10 minutes a day, every day. Take a walk, do a video here on Sparkpeople, keep it easy! Aim more for consistency than intensity!

The more exercise you do, the more you will need to eat to support that exercise. :)

Edited by: DRAGONCHILDE at: 1/8/2013 (20:47)


SIMPLELIFE2
Posts: 705
1/8/13 5:52 P

I would start by visiting my doctor and getting medical clearance. That way would feel confident in pursuing your program and avoid any health complications. This is very important, especially if you are new to exercising.

Secondly, I would set more clear goals for my fitness routine. Do you want to lose weight? If so, do more cardio and less strength training (but still important to include). You also need to have at least one rest day.

I think your plan is too vigorous for a beginner. That could be the schedule you want to build up to, but it's not what you would start with. If you are new to exercise three days a week with a rest day in between each is fine to start. You could do some cardio and some strength on the same day. Your body needs time to adjust and pushing too hard initially often leads to high drop off rates.

Also, don't freak out if the scale shows no losses or even gains at the beginning. It's just water weight and a natural part of the process. Be sure to check out the fitness section on this site: http://www.sparkpeople.com/resource/fitnes
s.asp You'll find lots of great resources. Good luck on your journey.



KEEPTRYING4ME
Posts: 510
1/8/13 5:31 P

Wondering if anyone would be willing to share their experience with picking up exercise while eating right. Or did you just start them together and not have any problems? What were some of your hurdles? I am really on track with my eating, but afraid if I start incorporating exercise ( I would plan on strength training four times a week and aerobics three) that I will get too hungry and start binging. I am doing so good right now and don't want to mess up my streak. Any suggestions? Advice? Thanks in advance!

Edited by: KEEPTRYING4ME at: 1/8/2013 (17:35)


 
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