ObesityHelp

Hello Bill,

To be honest, I haven't started strenght training yet but know that I need too.  I'm still very self conscious as well, and while I'll do the aerobic equipment at the gym, I'm still out on the other stuff.

I do exercise six days a week, 40 minutes each day.  I do the Couch to 5K program, and I'm up to running six-minute segments followed by two minute walking segments.  It's about to kill me though.  I do one day running, and then one day walking.  That gives me three days of each.  I make sure to keep my heart rate in the aerobic zone on the running days and the weight loss zone on the walking days.  So far it's working for me.

Let us know how you like the bow flex!  I'd love to get one.

Hugs,

Danny

When I was first starting out I found this article helpful: exercise.about.com/od/weightloss/f/cardiostrength.htm

I think switching things up and changing the intensity is very important. To 1) not get bored, and 2) help keep your body fit as it will get used to doing a certain set of things and no longer help you lose weight.

Personally, I do 2 days of strength (though I'm going to add a 3rd soon) and 4 days of cardio (2 day 1hr spin, 2day long hilly rides of changing terrain).

Good Luck,
:Danni

Bill, you will love the BowFlex. I have one even though right now I am working out with a trainer at a gym. The BowFlex is very smooth and doesn't hurt my joints the way some machines do. It's also quick and easy to change from one exercise to the next. If you're consistent with your strength training, you'll soon be able to kiss those "chicken" arms goodbye.

I agree w/ Danni: variety is key to avoid getting bored AND getting hurt. I shoot for 2 days a week of strength training, and 3-5 days per week of cardio. I do this on my treadmill, usually alternating walking with a slow jog (on your elliptical just vary the pace). As the weather gets nicer, move your workouts outdoors and change your walk/run routes for a variety of terrain and scenery. Also, you might consider cycling (stationary bike or real one)and swimming when the weather warms up. Look for outdoor fitness trails where there are various exercise stations to add things like push-ups, pull-ups, etc. to your walk. Anything to keep the routine interesting!

Above all, pace yourself and don't rush. Don't overdo it. Make sure you take some time to stretch after your muscles have warmed up a bit. If something hurts and/or doesn't feel right, stop. If your budget allows, you might want to find a personal trainer to help you out over a few sessions. Their expertise is very valuable with regard to proper form, exercises, etc.

Best of luck to you!