I guess I'll get us started!  One of my main goals for this year is to exercise at least 15 minutes every damn day.  So here goes!  

Monday - yoga
Tuesday - running, yoga stretching
Wednesday - yoga
Thursday - running, yoga stretching
Friday - pilates/yoga hybrid class, tai chi class, pilates class
Saturday - SkyFit class
Sunday - running, yoga stretching

How about you?

thank you so much...i am a stay at home mom while dad works so yeah i am sedentary. i used to do my elliptical like for 30 minutes. thank you for the detailed information.i will print this out i really want to lose this weight.

Yay!  I used to love the elliptical before I found running.  :)  

I recommend that you start by working up to be able to maintain a fairly brisk pace for 30-60 minutes.  Something equivalent to a fast walk - where you could carry on a conversation.  Start with 10 minutes and see how that feels.  If it's super easy, add 5 minutes the next day.  If it's not super easy, do 10 minutes for a week.  (You should be aiming for 3-4 days a week.)  For week 2, up it to 15 minutes.  Week 3, go to 20 minutes.  Etc.  Until you can do 30-60 minutes at the brisk pace without too much trouble.  

This advice is based on not knowing what your fitness level is right now and assuming that you're fairly sedentary.  

From there, work on moving toward a "running" pace.  I'll paste the same advice I gave Insert Fitness the other day.  While it uses the terms "walking" and "running," you can just modify that with whatever feels similar on the elliptical.  So.. "a pace like walking" and a "pace like running."  :)

This is the progression I suggest:  

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH.  (If you don't stretch, you need to start.  Seriously.  I didn't stretch for forever and it was life changing when I started.)   Do this 3x in the week.  

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

You can use most any running app (I like Runkeeper) to set up your intervals.  Keep increasing in this manner, adding 15 seconds of running each week.  Work up to running 4 minutes out of every 5.  If you need to repeat a week, do it.  

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan.  It's much better than C25K in terms of development and progression.  Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.  (And, seriously, I did this with the elliptical pre-op.  So being on the elliptical isn't preventing you from the training plan.  You just have to dismount every so often.)  

This probably sounds like a insanely slow progression, but, believe me, it's worth it.  The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity.  You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits.  My normal weighted friends can get away with closer to 400 miles between shoes.  

Hope this helps!

i am going to start using my elliptical again, its been awhile.. i was down to 143 pounds in 2012 now having a baby 2 years ago and eating bad. i want to start the new year 2017 using my elliptical. how many minutes should i do. i am now 209 pounds.. i had surgery on aug 28, 2003 .. help....   anita

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