Erica C asked:
I am female, 55, and 265 lbs. I would like to start a walking routine which will eventually turn into a running routine. How should I start out? I am unable to jog even one lap around the track..to give you a bit of insight of HOW out of shape I am. Please help me?
I am female, 55, and 265 lbs. I would like to start a walking routine which will eventually turn into a running routine. How should I start out? I am unable to jog even one lap around the track..to give you a bit of insight of HOW out of shape I am. Please help me?
Start small and build your way up, it’s good you want to make changes. I’m getting started on that as well
Walk around your neighborhood for about 20 minutes, see how you feel, if you feel like your not getting much of a workout, maybe choose the streets that have hills going up and down for a difference.
Once you get an idea of your threshold for exercise, increase it by five minutes every other day, once you hit an hour, start jogging and walking. Alternate jogging for 3-5 minutes then walk for 10 minutes. It’ll take awhile but if you stick to it you’ll slowly feel better and better and be able to do more.
It worked for me, but I lost track of it and myself. Today I’m going to start the elliptical again for about 15 minutes and work my way up to 45 within a month.
Good luck!
Start with just walking everywhere that’s possible e.g work or the shops. Just that should tire you out to begin with then when you start to realise your not getting as tired begin walking for like twenty mins over some different terrain e.g hills that have up and down. Gradually build this up and when you feel like you can try running start from the beginning but with running instead. See how that works. Good luck.
While I am not a professional, I’ll put in my 2 cents. One, you should start eating right. I don’t know how many calories you eat at the moment but I’m going to assume it’s more than 2000 calories. Women should generally eat between 1200-1500 calories per day, assuming they don’t exercise. You don’t want to shock your body. For 1 week eat 300 calories less than what you eat now. The next week cut out another 300, and so on and so forth until you are down to 1500. You should have lost some weight by that time. There are a few tricks to keep yourself from overeating. One is you increase your fiber intake. You should eat about 20-25g fiber per day. Fiber keeps you feeling fuller longer, helps regulate your digestive system, and helps your cholesterol and blood sugar.
Once you have gotten your eating habits down, join a gym. They usually have personal trainers there. They know how to handle situations like yours. If you start out too strong in the beginning you’ll either give up, or you could even die. If you can’t afford a gym, try walking around the track. Don’t jog until you know you can. Try walking about 2 miles, or an hour for 5 days.
I don’t mean to offend you, but someone in your situation needs help like a trainer and/or a nutritionist. They are the ones that are not on Y!A given bogus information lol
It’s a lot simplier than you may think. Try walking around the area where you live. Try to go a little bit farther every day you can do this by pointing out a landmark and say to yourself, i’m going to walk to that today. You can easily track the amount you walked by going to and logging your start and end points. You can track and save what you did each day so you have something to motivate you every day and week. Take some water with you just incase. If you don’t like walking around your area and feel more comfortable on the track you can do that and track your mileage by counting in laps, and then miles (4 laps).
I know it is hard to get started but as you get used to the distance you can start to incoporate some light jogging. Doesn’t have to be a long distance! Just try doing short burst of 50 meters then 100 meters and work your way up to a mile.
Listen to your body if you have any aches and pains so you do not go to fast and injure yourself. Once you get in the habit of this it wouldn’t hurt to begin some resistance training which will help you to build muscle, the more muscle you have the higher your metabolism will be and you will burn more fat faster.
Goodluck!!