Exercise for a "FIT obese" page

[goin2befit]

I am wanting to start moving my body in a Primal way, but not really getting it. I am 29 years old, 5'8", 336 pounds ... fit in the sense that I do more then any fat person I have ever known. I can tie my shoes, move, play with the kids, get up and down off of the floor, etc. I don't want to join a gym (which I believe I don't have too!)


At home I have Leslie's Walk away the pounds videos that have interval training in them. I have 2,3, & 4 miles.


I have a stationary bike that has several levels, heart rate monitor, etc.


I have Slim in 6 videos...


My heart rate is good. I do get tired in my muscles after about 15 mins, but can push to 40 minutes. I have trouble deciding when enough is enough time. My heart must be good b/c on the bike I can ride at level 6 as fast as I can go and only get my heart to stay around 110-115 BPM, if I want my heart rate highter I have to go to level 8 and that will put me between 130-135 BPM... so which is more Primal??? And for how long should I ride?


What about the body weight/strength training? Would the Slim in 6 be good?


I live in NYC and walk my daughter back and forth to school (usually pushing the two of them which is 75 pounds in a double stroller) and it is about 1/2 mile one way....


So please, I'm looking for some good primal advise, and don't be scared by my weight.. I'm strong and have bigger calf muscles then most body builders, I just also have a lot of fluff over all of the strength!


Thanks for reading!

~Amanda

[Asturian]

I think the PB fitness approach is to do low intensity exercise on a frequent basis and high intensity exercise on an infrequent basis.


In other words, walking daily at low-level intensity (or equivalent exercise) and only doing high intensity resistance training for short brief periods (always < about 30 minutes) maybe once or twice a week and as for high-intensity-interval-training, do only for a few minutes maybe once a week.


The approach is to imitate our primal ancestors. Walking daily to hunt and gather. Lifting heavy objects now and then for various reasons. Moving quickly every once in a while to avoid some traumatic experience.

[anniegebel]

One thing that I just read about in the book that I was doing wrong is the moving frequently at a slow pace. When doing this you want your HR to be between 55% and 75% of your maximum HR. It&#39;s a lot easier to do than I thought. I was out walking several times a week, but my HR was higher than 75% of my max. You want to be in that range so that your energy source is fat. So, even when you&#39;re walking your kids to school or doing something at home check your HR...you&#39;ll be surprised how easily you hit 55%! For me that&#39;s only 107...doesn&#39;t take much at all.

[piano-doctor-lady]

Goin2be, I&#39;m so impressed by all the stuff you can do at that weight!


I&#39;m also 5&#39;8", and I weigh o..n..l..y <grin?> 281 lb., but I&#39;m 63 instead of 29. Believe me, you don&#39;t want to find out what all those years of trying to keep one&#39;s weight down do to the body! It&#39;s not pretty, trying one system after another, and crashing out of them when the lean mass loss is so great you just can&#39;t hack it anymore -- and then it all goes back on the middle instead of the muscles it came off of.


Never again.


I&#39;m working on aching muscles and sore knees, doing what activity I can, hoping to get able to do something someone might describe as working out. And I can tie my shoes (but I have to be sitting on the edge of the bed) and get up from the floor (but it is very helpful to have a chair seat to lean on while I do it, and much less embarrassing if no one is watching.) And I have a cane, but am too proud to use it in public.


But my upper body strength is pretty good, given the number of pianos I tune every month, and all that mass makes rolling them around a stage very easy. During the last miserable attempt to lose weight, presided over by a (words fail me) naturopath, a lowcarb but also low calorie kind of brutal diet, where I kept going by gluconeogensis, I noticed the piano lids getting heavier. They seem to be getting back to normal now, thank heavens.


Good luck, I&#39;ll watch with interest how you&#39;re doing.

[goin2befit]

Thanks, I think I will just ride my bike for now at the level 6 and do the slim in 6 2x&#39;s a week, also I think I should invest in a heart rate monitor to wear when walking around town.