Hey Dave! I'm an overweight slob too!
But now I'm a firmer, more muscular overweight slob. I started with 2 1/2 weeks of walking before going to something more intense. From what I've read, you want to be careful not to take up a sport or exercise that puts you at a disadvantage. In other words, stay away from everything that amounts to slamming all your weight onto your poor joints. That excludes running above all else.
Instead, try something that helps to absorb the shock or doesn't create impact, like bicycling (indoor or outdoor), an elliptical, a rowing machine, or a stair climber. I've just finished reading Covert Bailey's
Smart Exercise and
Dr. Bob Arnot's Guide to Turning Back the Clock this week. Both advocate intensity over quantity of exercise (assuming you're healthy and your doctor approves). So they would have you start with 10 - 15 minutes of moderate intensity, just above your comfort zone.
They both also like wind sprints. So first you warm up by doing the elliptical (or whatever) for 5 minutes at a slow pace. Then you either increase the resistance setting or just start peddling as fast as your feet will go for maybe 30 seconds or so. Then slow it back down till you've recovered and then repeat. Cool down at the end by going slow again before stopping all together. Then stretch. Do this about 3 - 5 times a week.
I've read about 7 books on the topic in the past month and the consensus is: a small amount of moderate-intensity aerobic exercise is preferable to a longer period of low-intensity exercise. They all agree that this will get you in shape faster.
And that fits with my own experience. I can't believe how much progress I've made in less than 2 months. The problem of being so winded that you think you might die lasts only 2 weeks. Really. When it's gotten easier, you can add more high-intensity intervals, shorten the recovery period between the intervals, go for a longer total time, or lengthen the high-intensity intervals.
Of course, weight lifting is a good idea too. Read the "sticky" about that. I also found it useful to read older threads in this forum. And of all the books I've read,
Dr. Bob Arnot's Guide to Turning Back the Clock is by far the most inspiring. Just skip the nutrition chapters. All the local libraries here have a copy; it can't be too hard to find. It also has useful weight lifting information.
Hey, if I can do this you can too. The most painful part was dragging myself to a gym for the first time -- so humiliating. Only it turned out not to be such a big deal. No one looked at me, the people at the information desk are friendly and helpful, and I can do something different every day because there's tons of equipment. I've even gotten so nervy as to ask some of the skinny people what that exercise is they're doing, what muscles it works, and they've all been very happy to explain, showed me an easy starting version and suggested how many I might start with.
The one humiliation that I spare myself is locker room trauma. High school was more than 20 years ago, but it's all too fresh in my memory. I walk to the gym in clean workout clothes and then walk back home all sweaty and disgusting.
I can't tell you how much satisfaction I've gotten out of finally doing it, getting past the initial phase and seeing very real progress.
Let us know how it goes.
Allison
How do I change ?
Linear Mode
