Wow, I just realized, we dont have an exercise thread... I know we dont talk alot about exercise, but maybe we should...... ok, onto my question

I have started walking on a treadmill this week.... reminding my dear friends here, that I am 200 pounds overweight, have adrenal problems, (that I think I have actually started turning around) and have been struggling with weight issues all my life, I am now at a loss as to how to increase my walking.... at the moment, I do some calf stretching before and after walking, then, I have been walking at a speed of 2.2 miles per hour for five minutes, and then jog at a speed of 3.5 for 30 seconds. then I walk at the 2.2 again for five minutes and then jog the 3.5 for 30 seconds... and continue to repeat this for thirty minutes...well thirty three minutes..I started this monday (from a basic couch potatoe) I now feel like Im not working hard enough.... What do I do...how do I increase..... do I keep the same pace and just add more time, or speed up the pace and stay at 30 minutes......Oh, I also have an ab lounger in my space, and when I sit down, I do some ab(what do you call them???crunches...cant crunch too much!) I also have my mini trampoline, which I need to start working on....but not sure if I should add it in now, or wait for a bit.... I need to exercise, and have arranged my space in order to do it, but I dont want to go too fast and hurt myself..... At the moment, I am still rearranging my space..... moved out the couches(left only my girls recliner and my computer chair) so now I dont have a place to sit anymore..I have to either be standing or working. But now that I have almost everything in place, Im not sure how to organize a workout with it.... I have the tredmill, the ab lounger, the mini trampoline, a gazelle, a big ball?, I also have the exercise bands that have a dvd with it (just got my dvd player last night so i have to hook it up) I also have a richard simmons sweating to the oldies tape (mind you most of this stuff was given to me - gee wonder if they were trying to tell me something?!).... and I have access to one of those step up block type things... So with all this, Im not sure how to proceed.... I stay at home (I am a caregiver out of my home) so I have alot of time. How do I put all this into a regime that I can actually do, and not hurt myself by flying into it all at once.... do I add a machine a week or ????? Anyone got any bright ideas???????
And before the comments are made, yes I am still working with the food end of this. Thats another thread tho, later down the line... I do want to share, but too early in the program to decide if its working.... Considering all the doctors who told me that I couldnt loose weight, unless I either have surgury or take all their pills...I finally feel I am on the right track, but again will fill ya'll in later.
thanks for any suggestiong, I greatly appreciate the help!!!!!

__________________
God is and all is well
~John Greenleaf Whittier~

Just Me,

Your attitude is phenomenal! Keep that up.

My one little piece of advice would be this:

Stay active - like you have been. But, only increase your workout in a gentle and gradual way.

If you've been relatively inactive for awhile, it may be best to slowly add in new exercises. Allow your body plenty of time to adapt. And pay very close attention to how your body reacts to any new and unfamiliar exercises. That way, you may be able to avoid any ill-effects.

Maybe for starters, you can focus on doing a good treadmill workout * - perhaps every other day? In the days between, maybe something gentle like the exercise bands or the trampoline.

* By a "good treadmill workout", I'm talking about pumping your arms while walking. That way, you'll get a more comprehensive workout.

I would stick with that for awhile. If you increase the exercise time or intensity ... I would suggest only doing so maybe once-a-week or so. The key, in my opinion, is for you to stick with this long-term.

If you get bored with that routine or if you aren't getting the effects that you desire ... then maybe you can slowly add different exercises to the mix.

I'm not an exercise expert. This is just what I think I'd do.

Good luck on your new program. It sounds like you're off to a great start!

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You're officially invited to come visit my new blog: www.healthyfellow.com

thanks Harry, I appreciate your help!!!!

__________________
God is and all is well
~John Greenleaf Whittier~

That is great, justme!!!!

What you can do to step it up is try walking at 2.3 (just a little bit) for 5 minutes, then jog for 30 seconds, repeat.... just increase the speed of walking.

But.. imo, if you are just starting, I would concentrate on the walking, and just keep the jogging to what you can take. 30 secs is fine. 15 secs is fine, if that is all you can take. Wait until your leg muscles and muscles around the knee strengthen up from walking before you start jogging for any length of time. (I am saying this from experience).

So... if you feel like you need to step it up, then walk a little faster in your walk time. or move your arms like Harry said. Until your legs/knees get stronger. And they will.

but.. intervals is a way to keep it interesting and to see improvement quickly.. and that is what you are doing. By walking and then a little jogging, you are getting your heartrate up, then letting get back down.

Richard Simmons is GREAT.. and a GREAT WAY TO START!!! Try doing the tape. make it your goal to get through the tape (some of getting through it is just learning the steps).

justme, do not just look at the scales. This is what happened to me. I started a program after I got a puppy for my son, and I started walking him. I was panting at the end of one block. Then.. around the same time, I dropped some coins on the floor at the bank, went to pick them up, and couldn't get up without grabbing onto something. I thought.. "oh my god.. what is happening to me". I was also thinking.. I'm way too young to have this happen, no matter what my weight.

so.. I made a point of walking that dog everyday. I needed it as much as the dog. Pretty soon, I was panting after 2 blocks.. then 3 then a mile, etc.

Then, I realized I needed something more. so, I signed up for the easiest strength trainng class I could find for beginning beginners. One of the best things I did (even though I didn't know anything about resistance training and couldn't do half the stuff). I just kept going.. and I started noticing changes at the grocery store when I loaded groceries into the car.. they were lighter!

so.. I just started trying different things. Videos are great. something you can do at home.. and some of them are really good at explaining things. I have some Richard Simmons tapes.. he is fun!!! and good music!

anyway.. I tried different things.. some things I knew right off weren't me.. other things I liked.

but... the thing that changed for me was that I got to the point that when I didn't exercise, my body would start complaining after a few days. I didn't sleep as well, I didn't feel as relaxed, I didn't have as much energy..

I used to think that was "feeling my age" until I started exercising and realized I didn't have to feel that way.

but... I didn't see that much difference in the scales. and that was discouraging. Until I went to Iowa with my husband and decided to buy a new pair of jeans. and was down a size. and that was loose. I couldn't believe it.

So... what happened? well, I must have lost x lbs of fat and gained the same lbs in muscle. muscle takes less SPACE than fat. so.. I weighed the same, just took up less space.

so.. do me a favor, justme. Don't get bummed if you don't lose quickly.. you need to concentrate on feeling better. Take your measurements.. that will be a better indication of changes.

Next time you exercise, afterwards, just think about how you are feeling right after exercising. relieved (that it is over).. but proud of yourself? tired? how do you feel? Think about it.

Then, an hour after you quit.. think about how you feel? Do you feel a little more invigorated? Does your skin look prettier? imo, exercise improves the metabolism in general. Which affects everything.

I've got to start working on my abs.. lazy there. My son said to me, "Mom, you can't expect to walk 4 miles and get a flat tummy. You will have strong legs.. but you need to do other exercise to flatten the tummy". I said, "Don't confuse me with facts". but, I know he is right (sometimes teenagers can be right.. rare, but it happens.. )

so, I asked him what to do. He said, do situps (or crunches) straight up for one minute. Then to one side for one minute. Then the other side for one minute. That's it.

so, I'm going to try that.

Good luck, justme, and keep us posted. I will be thnking of you when I do those crunches..

Hi
Apparently jogging buns more calories than any other exercise.
is this true?

thanks Scorpio, I do feel better when I walk daily.. I actually think Im sleeping better too...Its been easier to stay off the diet coke this time around, so Im wondering if the exercising has anything to do with that... everytime I think about needing (well it feels like I need!) one, I start thinking about all the hard work Im doing to improve my health, and decide that I dont want to start sliding again.... I am finally beginning to get rid of the swelling in my ankles....and I have noticed, that when I drink sodas, the ankles swell up, and I get lower back pains like in the kidneys area... so I know they have been hurting me big time... I have decided to stay at the walking speeds that I am at, and then just do it twice a day instead of once a day...I almost feel like I just need to make the walking a secured habit before I start trying to go faster. I am doing the ab lounger, but nothing strenuous, and as soon as I get my dvd player hooked up, will take a stroll with richard simmons thanks for all the help and encouragement... I do appreciate ya'll!!!!

__________________
God is and all is well
~John Greenleaf Whittier~