Help! Wouldn't have the first idea what to do if I walked into a gym. I don't know how to exercise.

[Anonymous]

I'm 43 and out of shape. I'm about 50 lbs overweight (size 16-18) and have finally decided that I need to get this off before I move any further into my 40s. It is slowing me down literally. It's no longer even about vanity; it's about health. I am examining my diet and will be primarily working on that. Have already looked into My Fitness Pal, etc. So I know what to do in regards to food... eat for health and watch portion sizes.

The problem is exercise. I've never been a "sporty" person and just the thought of walking into a gym intimidates me. Don't get me wrong, despite my weight I am fairly active. I live in the city and don't have a car. I walk A LOT. That I can do. I drag groceries home; I live a in third floor walk up, I clean my own home, laundry's in the basement, etc. It's functional exercise and I thank god for it, because otherwise with my metabolism I'd be morbidly obese. About the only exercise I enjoy is swimming and gentle yoga. I have a previous ankle injury (from a break 20 years ago) and weak knees b/c of my weight. When I think about going into a gym and swinging kettlebells or walking on a treadmill or using those machines that look like torture devices or whatever I feel like laughing out loud. Or crying. What a joke, to me and everyone around me. The phrase "working out" means nothing to me. What does it entail, anyway?

I guess what I'm asking is, what/how can I get in shape? What should I do, either at home or in a gym, to start out, given my limitations? I don't really know what I'm asking here, but I know I have to start. I don't really want to walk for fitness, b/c I already do that and it's boring to me. Obviously I also have to get past my mental mindset as well.

Any helpful, non-snarky advice would be appreciated. Anyone face similar challenges and now really enjoy exercise? Really, I'm like a babe in the woods here.

TIA

[Anonymous]

If you need to lose a lot of weight, then you need to do "cardio" - like 30-45 minutes on the eliptical machine.

On your first day, somebody gives you an orientation to show you where all the equipment is. Ask them how to operate the eliptical machine and ask them to help you try to get it started so you know what you are doing.

After you lose a lot of weight, then you can add on weight training to tone your muscles. But weight training now will keep you bulky, so I would only do cardio right now.

[Anonymous]

Weight is 80% diet so if you've truly got that under control, you should be starting.

If you already walk for fitness and don't like it, make it more interesting. Get "sprints" in by walking fast to the next telephone pole, walk normally again, speed up again.

Start lifting weights.

There's a great plan here:
http://www.marksdailyapple.com/action-item-4-exercise-primally-move-lift-and-sprint/#axzz2cGirHSAR

[Anonymous]

15:50 here - LOSING weight, not starting!

[Anonymous]

and the eliptical machine is the easiest on the joints.

But if for whatever reason your knees and ankle hurt super bad after using that machine (with an ankle and knee braces for support), then you should swim laps for cardio.

[Anonymous]

They have people at the gym that can create a workout plan for you.

[Anonymous]

OP here. Thanks everyone so far. Are there other overweight people at gyms? Stupid question I know. But I just picture it full of muscleheads and 25 year olds with pony tails and tight asses. Ugh.

[Anonymous]

There are a lot of different types of gyms. Some have sections just for women, some are women only, some have computerized training sessions, etc. Do a google search and call around telling them a little about yourself so you find the right fit.

You can also try cardio classes which can be more motivating than equipment. There are all sorts of people at most gyms.

[Anonymous]

They have dvds for this.

[Anonymous]

Anonymous wrote:OP here. Thanks everyone so far. Are there other overweight people at gyms? Stupid question I know. But I just picture it full of muscleheads and 25 year olds with pony tails and tight asses. Ugh.

The quick answer is yes, at least at my gym out here in the 'burbs of Burke. To your point about muscle heads, lol, I say meh! It's about you anyways, not them, right? Don't let your self-consciousness get in the way of losing weight.

[Anonymous]

There are absolutely overweight people at gyms! There are all kinds of people on different spectrum of their fitness. At my gym, there are serious, hardcore athletes, and there are also a few people who are several hundred pounds overweight. Most people are somewhere in between, but everyone there is doing something to better themselves.

I'd start out light on the elliptical, or walking with an incline on the treadmill. As your tolerance builds, they key is to continue to challenge yourself. You can do this in a number of ways - continuing for a longer duration, increasing speed & incline on the treadmill, or increasing resistance on an elliptical. Don't start out intense, however - it's easier to wear yourself out that way. Start light and easy to familiarize yourself with the machines and what your body can do, and gradually push yourself a little more/harder.

[Anonymous]

Walk and swim
Cut calories to lose weight

[Anonymous]

Getting more active is great! Usually, when you join a gym, they will offer you a certain number of personal training sessions at a reduced price. This is good b/c you can use those to get familiar with the equipment and help you set up routines. I think a good personal trainer is a life changer.

That said, tracking food is the most important thing you can do. I'm getting stronger and more fit, but I know that what I'm putting in my mouth is the most important part of this process.

[Anonymous]

Join a gym, buy a collection of iTunes songs that you enjoy, exclusively use the treadmill or the eliptical for the first few weeks and use the steam bath or sauna. After the first day you walk out feeling better than you walked in. After three weeks you'll be in slightly better health than your first day at the gym. After three weeks of just showing up and getting a little exercise you'll have observed what other people are doing enough to try some other exercises as well.

Getting started is the most difficult thing of all.

Get started tomorrow and write back in three telling us about your success!!

[Anonymous]

And don't forget the classes! I go to the Gold's in Alexandria. They have a separate area for women as well as a TON of classes. They are really helpful for people that don't know how or don't want to put together their own workouts. I take them sometimes just for a change of pace. Also, most all gyms will offer a free pass so pick one close to you, check out the website for a free pass and then GO!