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Beginner Bodyweight

ANSWERED

‎07-15-2022 08:38

‎07-15-2022 08:38

Week one:  Many of the excercises were far past my beginner capability.  There were very few modifications offered and then they were offered at the end of the excercise not the beginning.  I am overweight and out of shape - how do I do a plank for a minute? or  a side plank ? spiderman? mountain climbers to opposite elbows (for a challenge do it double time).  I got very frustrated and stopped before the end. Any suggestions?  Is there an easier one they offer for people who are out of shape? 

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Accepted Solutions

‎07-15-2022 14:16

‎07-15-2022 14:16

@MeMoMere bodyweight training may not be for you... yet 🙂 Lots of exercises require certain level of flexibility, mobility and endurance hence it may be too early to reach for them. You may do better with more steady-state cardio and free weights at this stage and once your fitness improves eventually you will be able to do 1min plank and so on. Also, when it comes to bodyweight training an overweight person, while less fit has to work with higher weight. You can probably see why it may not always work as expected and no adjustment will help. Almost as there are plenty of assisted BW exercises like assisted pull-ups etc. Not sure how Fitbit creates the training but for long time I have been doing Freeletics (I do not recommend it to beginners though) and one of the most important things was executing exercises with the best form. If you are unable to do it then it's not only the effect of exercise may be affected but also you may risk injury. My advice is to find an alternative and build up to BW. First get lighter as this will make you smaller and let you move easier (and I know what I'm saying as I used to be obese). Diet, steady-state cardio (I started with indoor cycling, with my weight back then it was the most sane choice) and weight treining using free weight and/or machines. Find what works for you, don't blindly follow any programs etc.

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3 REPLIES 3

‎07-15-2022 10:26

‎07-15-2022 10:26

Hopefully it's okay to refer you to someone outside of Fitbit...I'd suggest trying Fitness Blender (Google it, it's easy to find). They have free, easily modified workouts of all different kinds and intensities. Good luck!

Best Answer

‎07-15-2022 14:16

‎07-15-2022 14:16

@MeMoMere bodyweight training may not be for you... yet 🙂 Lots of exercises require certain level of flexibility, mobility and endurance hence it may be too early to reach for them. You may do better with more steady-state cardio and free weights at this stage and once your fitness improves eventually you will be able to do 1min plank and so on. Also, when it comes to bodyweight training an overweight person, while less fit has to work with higher weight. You can probably see why it may not always work as expected and no adjustment will help. Almost as there are plenty of assisted BW exercises like assisted pull-ups etc. Not sure how Fitbit creates the training but for long time I have been doing Freeletics (I do not recommend it to beginners though) and one of the most important things was executing exercises with the best form. If you are unable to do it then it's not only the effect of exercise may be affected but also you may risk injury. My advice is to find an alternative and build up to BW. First get lighter as this will make you smaller and let you move easier (and I know what I'm saying as I used to be obese). Diet, steady-state cardio (I started with indoor cycling, with my weight back then it was the most sane choice) and weight treining using free weight and/or machines. Find what works for you, don't blindly follow any programs etc.

Best Answer

‎07-17-2022 06:44

In response to t.parker

‎07-17-2022 06:44

I second @t.parker answer. Bodyweight is actually quite difficult and doing it as a beginner out of shape may not be very motivating. Re-inforcing your core (small movement and high rep designed to work the deep muscle around your spine) and starting with some free weights/machine and also cardio should be your first steps. 

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