Super out of shape — building endurance to exercise

[Anonymous]

You are me. I am just getting back into more working out than just walking. I am SLOWLY working my way up to running one complete mile. I used to be able to easily run 3 miles, so it's humbling. But I had to just drop all expectations from when I was in better shape.

I find run/walk to work best for me. I aim for 20 minutes total. When I'm outside I do whatever feels good (run and walk). If I am on a treadmill I try to run 1/4 mile at a time, sometimes a little less. Then walk for 2 minutes, then run another 1/4 mile repeat. Sometimes it's .15 of a mile. I try not to get bogged down in that, but instead just DO it. I just want to create a habit, not kill myself and then quit. Once I can run a full mile without walking (or wanting to die) I'll work on making that mile faster, and also work on 1.5 miles at a time. My goal is to be able to run for 20 straight minutes and/or 2 miles, whichever comes first. I'm not there yet, but I'll get there eventually! I'm fine going slow because I don't want to get hurt.

[Anonymous]

You’re a loser OP

[Anonymous]

Anonymous wrote:You’re a loser OP

Please get therapy.

[Anonymous]

Having been there I will say walking is definitely a good way to get your body and joints up and running, and body weight too, but my best advice is just don’t overdo it. If you do 15 or 20 mins of gentle exercise 4x/week, you will gradually be able to do more and more. If you overdo it with heavy weights, running, etc., you will start having joint pain, back pain, etc and quit. Peloton has good 10 or 15 min body weight workouts and you can just do the moves as slowly as you need to.

My only two other suggestions are that light core work helps strengthen your back so that more intense workouts won’t hurt you later on, and also, just don’t even other with jogging/running until you are in wayyyyy better shape because it’ll just make your knees, feet, back, etc hurt.

[Anonymous]

Anonymous wrote:You’re a loser OP

Says the person anonymously trolling online message boards... look in the mirror.

[Anonymous]

Anonymous wrote:Having been there I will say walking is definitely a good way to get your body and joints up and running, and body weight too, but my best advice is just don’t overdo it. If you do 15 or 20 mins of gentle exercise 4x/week, you will gradually be able to do more and more. If you overdo it with heavy weights, running, etc., you will start having joint pain, back pain, etc and quit. Peloton has good 10 or 15 min body weight workouts and you can just do the moves as slowly as you need to.

My only two other suggestions are that light core work helps strengthen your back so that more intense workouts won’t hurt you later on, and also, just don’t even other with jogging/running until you are in wayyyyy better shape because it’ll just make your knees, feet, back, etc hurt.

I agree with this. Note that if you do get pain your insurance should cover a physical therapist. My PT was very helpful getting me back in shape.

[Anonymous]

Don’t force yourself to do something that you hate! That’s not sustainable. I wouldn’t be able to sustain an elliptical routine because I really hate those machines. But I’ve built up to being able to run for miles from not being able to run really at all.

I would recommend that whatever exercise you choose, you find a program that starts from the ground floor and builds up. With running that’s couch to 5k, but there are other beginner plans as well, and they allow you to feel accomplished as you go along rather than defeated.

[Anonymous]

Join a fitness class that meets a few times per week or hire a personal trainer. Build muscle and improve your flexibility.

Download the Couch to 5K app. Follow the prescribed movement intervals like it’s your job. Walk (fast) every day for at least 20-30 minutes. If you have to rest along the way, fine. But don’t throw in the towel until you’ve moved for at least 30 minutes per day.

[Anonymous]

Anonymous wrote:I am so out of shape. I feel like death after 3 minutes on the elliptical at resistance set on 2! Any advice on how to push through and build up my endurance. I don’t know how not to quit after just a few minutes. And I know I really need to lose weight. 5’1”, 140 right now (highest non pregnancy). I’m usually around 132 which is not great but better than I am now. Ultimate goal for me would be 120….

And yes I’m watching my calories, but need to up the exercise game….

I love watching TV on the elliptical, but i know it does not work for everyone.
OP, have you played around with making the resistance higher and maybe the incline higher? It sounds counter-intuitive, but it might really help you. The elliptical becomes less like running.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would just go for a walk— 10 mins or 20 mins whatever

I do that already… I walk most places at this point and when I go to the office it’s 1.2 miles each way (which I’ll start doing again in a few weeks). Walking isn’t an issue… but as soon as I get on the elliptical I just want to cry.

So do exercise that’s not on an elliptical. Is there some reason why you must exercise on an elliptical?

Walk, swim, bike, whatever. There’s no law that says you have to use an elliptical

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would just go for a walk— 10 mins or 20 mins whatever

I do that already… I walk most places at this point and when I go to the office it’s 1.2 miles each way (which I’ll start doing again in a few weeks). Walking isn’t an issue… but as soon as I get on the elliptical I just want to cry.

So do exercise that’s not on an elliptical. Is there some reason why you must exercise on an elliptical?

Walk, swim, bike, whatever. There’s no law that says you have to use an elliptical

OP here --

The elliptical is what I have in my basement. I will work on upping my walking and looking into a personal trainer...

[Anonymous]

try cycling. wouldn't take long you could ride for 1-2hours. I never lasted longer than 30 minutes on elliptical

[Anonymous]

Anonymous wrote:Do intervals. 1 minute on, 1 minute rest or lowest possible. Rinse, repeat. Slowly increase the total time. And then slowly increase the ratio.

Yes. If walking is too easy, and more intense exercise too hard (whether elliptical, running, whatever), just mix it in. Start more gently than you think you should, then build up. E.g., 5 minutes easy, 1 minute hard. If that's too easy, the next time 4 minutes easy, 1 harder.

You will probably progress more slowly than you expect. But you can improve for longer than you expect. So after a month, you may be disappointed. But if you keep at it consistently, after a year you'll be amazed.

[Anonymous]

Find a class. It doesn't matter which (Crossfit, Spin, Orange Theory, etc, it really doesnt matter).

In fact, the people in the class are more important that the "methodology" behind the exercise programming.

Try to be open and friendly and get to the know the people in the class.

Then, you'll only need the discipline for a few weeks to force yourself to go that class.

After a few weeks, these people will be your friends and your mindset will shift from "I have to go workout" to "I'm going to go spend 60 minutes with some friends"

Trying to do this by yourself, with walking trails, or phone apps, or youtube videos is incredibly hard. Not impossible.

Just much harder than it needs to be

[Anonymous]

Ellipticals are garbage. It will not make you fit.

Sell it on craigslist asap and start hitting the pavement. Walk/run. Every week walk less, run more and faster.