Way out of shape -- need help on how to start exercising
Hello Everyone,
I'm a 27 year old male and I weigh 206LBS. I am overweight and terribly out of shape. Several years ago I had a health condition and I was confined to my bed for almost a year --- It was during this time that I gained a lot of weight and got way out of shape. It's so bad that I cannot even walk up two or three stairs (not floors!) without breaking out in a sweat, getting very out of breath, and getting dizzy/shaky.
I live in an area now where I do not feel comfortable walking around outside. I bought one of those Tony Little Gazelle machines. It basically just lets me "walk" or "glide" while moving my legs and my arms.
I do not really know exactly how to keep up my exercise routine. I don't want to be wasting my time and days by exercising too little so that my body does not benefit and I don't build my stamina. I'm not sure how long I should be doing the "walking/gliding" exercise in order to get my heartrate at an acceptable level so stamina can be increased. I've been doing this for about a week or so now, and I can make it (going slowly) for about 15 minutes tops. At the end of 15 minutes, I feel a little bit shaky and weird (I don't know how else to describe it), but I do not have any chest pains or anything like that. I'm not sure if 15 minutes is enough time, or if it needs to be longer? I don't want to literally kill myself with a heart attack by pushing it, but I don't want to do so little where it doesn't benefit my body.
My goal right now is to get back in shape to the point where I can walk around, walk up a hill, or up some stairs without completely feeling like I'm going to pass out.
If anyone can help me with some insight as to how long to do exercise for, and how the body actually builds its stamina so it can walk up stairs without any problems ... I would really appreciate it!
Re: Way out of shape -- need help on how to start exercising
If the Gazelle is all you have to work with, then you just need to increase the time you are able to do it, to begin with. 15 minutes isn't a lot, but it's a good start. Set a goal to add a minute or two every session if you're able. If you can't hit that mark, don't sweat it. Try again next time.
You might also want to invest in some basic cardio DVD's, ones you can use in your home and do at our own pace. It will take some time to increase your fitness levels, so be patient, but not complacent.
Now the dizzy feeling you get could be a combination of low fitness level (quickly exhausted), low blood sugar, and/or dehydration. Make sure you are drinking a little water before hand, and maybe eating something small. If it's minor dizziness and not nausea, it's normal when you're just starting exercising. Just slow it down a bit if it gets unmanageable.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins
Re: Way out of shape -- need help on how to start exercising
Naxis,
Starting with the 15 minutes ... Is that enough to begin increasing my stamina? One day here and there, after 10 minutes or so, I will feel very uncomfortable (it's almost like I feel like I'm going to pass out, or have a panice attack). I usually press myself and go the entire 15... I want to make sure that 15 is enough to start at? Even if I have to slow down the pace a lot I'm willing to do that. I know a doctor told me once there was a period of time that you exercise that it does nothing for you (i think until your heart rate rises he said) .... So I want to make sure that every time I do it, I am not under that time and the exercise that I do is indeed helping my body .... (Seriously, it really stinks right now doing these exercises. I'm scared to death every time I begin because of the weird feelings that I get when I'm almost complete). It seems that it my body wants to go into a panic attack every time I am finished with it (even if it is only 5 minutes at a very small pace) ... and it stinks. The reason why I've not kept up with it is because of that scared feeling that I get during and after exercise. I do drink a bit of water before I start, and my blood sugar is cool (I'm the panicy type, so I bought things to measure blood pressure, sugar, etc). It's definately not nausea (feeling like I am going to puke) but a bit of dizziness or shakieness. (I get done and I feel like I'm going to fall down ... Somewhat disorientated I guess you could call it).
Overall, it stinks. It's like I'm in this pit all the way at the bottom and can't get out. When I try it's like things get in the way (dizziness, etc) that make me fall back down and not want to do it. I don't want to get so intense about it that it causes me to have a heart attack or anything though, which is why I'm only doing the 15 (because afterwards, I feel like crap!). I just want to make sure that the 15 that I am putting in is actually helping to increse my heart rate / stamina ...
Re: Way out of shape -- need help on how to start exercising
Time is not the determinant of how effective exercise is for you. Intensity is, and for your fitness level, 15 minutes is a plenty good starting point. Now if you could breeze through 15 minutes and then you quit, Id say it was doing nothing for you. No offense to whatever doctor you talked to, but that advice was just incorrect. It's possible what they meant was that fat burning didn't really start until about 15 to 20 minutes into cardio, but for fitness to increase, you have to listen to your body and do what you're able to do.
I'm not sure what advice to give you about the panicky feeling other than to slow it down a bit. If you push too hard too fast, you'll burn yourself out. It won't take long until it becomes easier for you and you will be able to go for longer periods.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins
Re: Way out of shape -- need help on how to start exercising
Shultas~
Your feelings are not uncommon for beginners, and I promise you, it will get better. It did for me!
For the sake of safety my NP gave me this formula, and I can check my progress and watch it drop!!! Subtract your age from the number 220. This number is your Maximum Heart Rate. Subtract your Resting Heart Rate (Take your pulse first thing in the am before any activity) from your Max HR, to get your Heart Rate Reserve. Multiply your Heart Rate Reserve by .70 & .85, and add your Resting Heart Rate to these numbers for your upper and lower exercise target rates. Divide by 6, for your ten second pulse counts. While you're exercising, stop briefly, count your pulse, and if you're lower, you need to work harder. If you're higher, slow down. This will tell you if you're "doing any good", and I think you are. 10 or 15 minutes is better than none, and it will gradually get easier to go longer.
You may be experiencing low blood sugar. Eat 1/2 gram of carbs per pound of body weight an hour before you begin. For you, about 400 calories. Granola, fruit, etc. It may not seem like a big deal, but as you increase your workouts, fluid will mean more! As you progress, you may need to take periodic sips during your workout to prevent dehydration. For glucose & hydration, take periodic sips of fruit juice. ( When I could do 30 - 45 minutes, I mixed OJ and grape juice, and sometimes perspired so much I'd finish a 16 oz bottle of it and one of water!)
Keep up the good work!!! I look forward to hearing about your progress! Kim
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