I am about to turn 41. I am 5'9" and weigh 300lbs. My BMI is 44.3
I have a Treadmill, an Ultra Glide XL (like a "Total Gym" that Chuck Norris sells on TV), an exercise ball, weight bench, thigh master (yeah, I know!) and an exercise bike. I can not use the bike for more than a few minutes. I have had 2 lower back surgeries and the bike makes my back hurt.
Where do I start? Help me design a routine that I will not get bored with (and quit) and does not involve buying more stuff. I know I should get 300 minutes of exercise per week, but keep in mind that the 5 minutes I did on the treadmill this morning almost killed me!
I know I should get 300 minutes of exercise per week, but keep in mind that the 5 minutes I did on the treadmill this morning almost killed me!
But good for your for getting on it!!
For now, don't worry about 'intensity'. Try to work at a level that doesn't 'almost kill you'. And remember that you can split your minutes up throughout the day. (ie 10 in the morning, 10 at night, etc)
Over at Fit Cysters, we LOVE Cardio Coach for the treadmill. ( http://www.cardiocoach.com ). Download Volume 1 to get you started. It's a fabulous workout.
Here's a clip of a 50 year old woman who used CC to lose 30 pounds (so far)
Do you happen to have any free weights with your weight bench? (I know you don't wish to invest in any more equipment...I just want to check on what you have...)
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Yes, I have free weights. They are 1, 3, 5, 10, 15, 20 lbs. I also have the ones that you can put the weights off and on, plus the big bar for doing the chest presses (or whatever that is called). Bench presses?
I also have cable TV that has "On Demand" with different exercise videos that they change each month.
I got back on the treadmill and walked another 20 minutes (it was 1/2 a mile)!!!!
Yeah Me!!!!
I am incredibly jealous of all your fitness toys! lol
We all start from somewhere. I started by walking around the block. Now I go to the gym (reasonably often), workout from home on a daily basis and every now and then I surprise myself by running.... what?! running?! Yes! (I am still in disbelief LOL).
You've done 25minutes on the treadmill today? That is AWESOME! Tomorrow you will be able to do 26minutes... I promise! And in no time you'll be able to do an hour!
I ditto Cardio Coach, it takes me to new levels of fitness in surprisingly short amounts of time!
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Diagnosed Aug 2005. Symptoms: No periods, obese, excessive hair
Fit Cyster! -Loving To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. !
Currently doing To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. + extra cardio & core work.
Finished my BSc (Nutrition),
Almost finished BCom (Economics)
It took me 20 years to accumulate all that stuff and 20 years of letting myself down. But, I am trying to turn over a new leaf. Now, I am trying to see the possabilities! It wasn't a waste of money. It is an investment in my future.
I know I should not admit this, but I do NOT have an Ipod or MP3 player. I still own VINYL. (For you young folks, they were records.) And brace yourselves--I do not use credit cards. So unfortunatly, Cardio Coach is out for now. Are there similar products on the market that would be available locally; Walmart, Best Buy??? What do you recommend?
Are there similar products on the market that would be available locally; Walmart, Best Buy??? What do you recommend?
To be honest, Cardio Coach is in a class by itself. I can't think of anything that comes close. I think the website takes PayPal, if that's an option for you. You can burn it to dvd, and play it that way. (It's worth the effort - seriously)
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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1. Does the 300 min of recomended exercise include weight training or just cardio?
It includes weight training
2. If I do the treadmill 6 days a week, how many days of weight lifting do I do?
The number of days you weight train depends on what types of weight training you're doing (ie a 30 minute TOTAL BODY weight circuit? A 3-day split of chest&Back/Legs/shoulders&Arms? A 2-day split of Upper body/lower body? A 4-day split?)
You should aim for TWO 'total body' strength workouts per week. So if you tend to do 'total body weight circuits, you'll lift two days a week.
If you do a 3 day split, you'll lift 6 days a week. (Unless you're doing a particularly 'heavy' style of lifting, and then you'll lift only 3 days per week, and maybe do some moderate functional training on other days).
If you do a 2 day split, you'll lift 4 days a week.
3. When you do weight lifting is it more important to do count this by minutes or reps?
You count both, but for different reasons. You're tallying minutes just for an overall marker that you're hitting the 300 minute mark, but you track 'reps' so that you know when it's time to increase your weights.
As you can see, it really depends on a lot of factors, starting with the type of lifting program you follow.
Real world examples from exercise sets:
FitCysters that are doing ChaLEAN Extreme, are lifting heavy on 3 days per week, and then on two days, they add additional light cardio circuit training with light weights, and body weight. They're also adding additional cardio.
Cysters doing Cathe's STS lift heavy in a 3-day split, and fill in the rest of the days with cardio.
Cysters doing Cathe's Intensity series, lift a multi-set upper/lower split on 2 days, then a total body on a 3rd day, then an upper body/cardio circuit on a 4th day, then a functional bootcamp circuit the 5th day, and intense cardio on the 6th day.
Cysters doing P90x, train 'heavy' 3 days per week, and then 2 additional days are functional body work, plus additional cardio.
Cysters doing Power 90 do total body circuits 3x per week, and alternate with cardio.
Cysters doing Slim Series do 4 days of total body strength training with very light weights, and a 5th day of only lower body strength training. Cardio is on top of that.
Cysters doing Barry's Bootcamp 5 day academy do 4 days of body part splits, but a 5 'total body' day.
Cystesr doing Body for Life also have a specific protocol (I'm not sure what it is, so maybe someone can chime in...)
So you choose the way you prefer to train for the results you want...
You don't need to follow any of those programs, but they're good examples of ways to set up a training program.
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Need held setting up an excercise program 
