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a real beginner to excercise

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  • a real beginner to excercise

    not quite sure where to start other than walking, not fit enough to sprint yet.
    cant do squats or heavy lifting yet.
    any ideas for me?
    When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
    27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
    new journal http://www.marksdailyapple.com/forum...ml#post1264082

  • #2
    Read Mark's PBF, gives ideas for all fitness levels. Add in sprinting once you feel able. But you could even work up to that by adding fast walking intervals into a walking program. You could try couch to 5k and do fast walking and regular walking as your 2 speeds.

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    • #3
      what do you think of stair climbing. i could find several reasons a day at work to run up 4 floors?
      When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
      27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
      new journal http://www.marksdailyapple.com/forum...ml#post1264082

      Comment


      • #4
        Stair climbing is great. I wouldn't even run, I would walk it. Run up a flight or two every few days as your sprint.
        be the hair that knots with my hair
        - - - - - - - - - - - - - - - - - - - - - -
        primal since oct. 1, 2012

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        • #5
          Why can't you lift anything?

          Sent via A-10 Warthog

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          • #6
            Walk up the steepest hills you can find and walk up as fast as you can. Another option for "lifting" is to bring your backpack to the grocery store--on foot. Carry your groceries home. Or laundry or just put jugs of water in your backpack as you walk up those steep hills.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              "Heavy lifting" is a relative term. I'll bet those pink dumbbells are already too light for you.

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              • #8
                Unless a medical condition is stopping you, anyone can do lifting - you don't need to start big. Work your way up. You don't just suddenly start being able to do lifting by doing something other than lifting. Same goes for squats. If you can only do 5, do 5. Next week do 8.

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                • #9
                  You don't even have to use weights. You can start with bodyweight calisthenics. There are lots of sites and programs to help beginners build up.

                  Fitness 666. Or try searching on youtube for "how to do a pushup", "squat tutorial", "bodyweight exercises", and other terms.

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                  • #10
                    i cant do anything that destabilises the pelvic floor. 2 months ago I had surgery to remove a cancer which also removed 80% of my cervix and a large proportion of the vaginal muscles plus re constructive surgery and skin grafts to the fourchette, perineum and vulva. The last thing I need is a prolapse or damage the muscles that are still healing and have no strength yet
                    I could use weights in my hands or feet while sitting I guess. squats and pushups i cant do either. neither can i swim because of the chemicals
                    When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
                    27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
                    new journal http://www.marksdailyapple.com/forum...ml#post1264082

                    Comment


                    • #11
                      Hi Carbdodger,

                      Wow, I'm sorry to hear about your surgery.

                      As far as exercise, I would say to stick with walking for now, given your circumstances. Could you maybe add stretching, something like Tai Chi or a gentle form of yoga? Of course these are just my suggestions, please consult with your doctor or a physical therapist first.

                      Best wishes for a speedy recovery!

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                      • #12
                        Its not as bad as it sounds, its healing well, the pains gone and a couple of days ago I found out there's no new growth but the good thoughts are welcome badkty22.
                        I see a gynae physio as I can't do normal pelvic floor exercise yet and that's absolutely hilarious but laughings good for those muscles apparently.
                        I've started thinking about exercise this weekend because I am starting to feel so much better, have so much more energy and the suns shining!
                        I started walking the dog in the evenings 2 weeks ago, and last week added in a walk with her when i get home from work. this week I might add in the morning walk every other day. I'm wearing a pedometer at work so I can actively increase my paces and I walk to the park at lunchtime.
                        I think I might do some arm and foot weights in the seated position too and build up from there
                        I was watching Marks Video links (thanks teach2183) for exercise and think leaning push-ups could be a good start but will discus this with the physio next week.
                        Last edited by CarbDodger; 05-19-2013, 10:45 AM.
                        When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
                        27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
                        new journal http://www.marksdailyapple.com/forum...ml#post1264082

                        Comment


                        • #13
                          so you can walk, right ?
                          start with walkin till doc gives you ok to do more,
                          by then, you'll be so bored walkin the rest will come naturally.

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                          • #14
                            I put a vote in for T-Tapp. You can check it out online for free. You don't use anything but your own body resistance. There is just something about it that works for female bodies. It builds muscle, but pretty feminine muscles. it looks easy, but is quite intense. There are some other ladies on here that do it.

                            The best to you as you recover! It sounds like you've been through so much. Now you are in a good place to take care of yourself.

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                            • #15
                              Originally posted by CarbDodger View Post
                              i cant do anything that destabilises the pelvic floor. 2 months ago I had surgery to remove a cancer which also removed 80% of my cervix and a large proportion of the vaginal muscles plus re constructive surgery and skin grafts to the fourchette, perineum and vulva. The last thing I need is a prolapse or damage the muscles that are still healing and have no strength yet
                              I could use weights in my hands or feet while sitting I guess. squats and pushups i cant do either. neither can i swim because of the chemicals
                              All the more reason to get out there and walk.

                              I had a hysterectomy almost 10 years ago and my doctor told me to get walking as soon as possible. They had me walking the halls in the hospital even though I really wanted to punch them in the face for making me do it. When I got home I started with walking one block. Oh man was that horrible. By the end of my 6 week recovery period I was walking at least 5 miles a day. I don't think my doctor meant to do that much walking but it really felt like it helped me heal. I didn't vacuum until week 7 or 8 of my recovery and oh man, was that ever horrible! I felt like my insides were back to day one all over again! So yeah, I get it about not lifting any weights right now. Walking is the best thing you can do.
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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