best way to get started?

[hannahbebrave]

I'm very overweight and have never been active.   What is the best way to get started?  Would getting a trainer make sense? Thanks

[Bobbinyc · Accepted solution]

I'd first check with a doctor to make sure of what is safe.

That said, I'd start slowly.  Maybe just walk, gradually increase distance, then speed.  If you have steps in your home, walk up and down a bit more.  

Trainers are great for many things if you get one that is highly skilled.  Many of the bigger,

cheaper gyms hire trainers with minimal education.  You would need one who would give you

individual attention, not just focus on pushing you to lift more weights.

There are many things you can do without a gym - squats, wall push ups, lunges, and stretching....but you don't want to be injuring yourself.

If your insurance covers it, you might start with physical therapy for being deconditioned.  They would give you exercise there and a program to do at home.

You could also try activities you enjoy like swimming or dancing or yoga or pilates.  Something for beginners.

[SunsetRunner]

Listen to your precious body to, build up gradually though when feeling tired,.. it's a signal to rest. No need to push yourself over the limits.

[bcalvanese]

I was obese (5'8" @ about 230 lbs.). I can tell you what I did.

I got an activity tracker and started getting my steps in. Started with 5,000 a day, and kept increasing to 10,000 a day.

I started logging my calories and learned how to eat smarter and healthier. Set my tracker to lose 1 lb. per week, logged my food, and startred losing about 1 lb. per week.

At that point I wanted to take it to the next level so I got a better tracker with a heart rate monitor and started power walking. At first I could only walk about 1 mile at about a 3 mph pace. Then I had to lay down for a while because I felt like I was going to die any second. I knew I had to keep my heart at a cardio pace for at least 20 minutes to get a "minimum" training effect, and could not even do that yet, so I just kep toughing my way through the walks 2 and 3 times a day.

After 2 or 3 months of that, I was finally able to start getting a training effect, and aty that point it kind of took off like a rocket. I bumped it up to 30 minutes non stop. I increased the speed. Then 40 minutes. Then increased the speed. and so on...

Now, I can power walk at a 4.5 mph pace for about 10 miles, and only have the normal after effects of such a workout. I actaully have trouble getting my heart rate up just walking so I have incorporated jogging for so many minutes and power walking for so many minutes. Right now I'm at 2 minutes jogging/2 minutes power walking, and do it for at least 3 miles per session, and at least once per day.

My goal now is to be able to jog for an hour non stop. I don't really care about pace or speed as long as I can jog for an hour non stop. At that point I will probably consider upping the pace for so many minutes and slowing it for so many minutes.

I lost 57 lbs. in the first 52 weeks, went from a size 38 (ready to go into a 40) to a size 32 pants. All my blood work is normal now, and my resting heart rate went from the 80's to the low 60's (some times in the 50's).

Feel free to friend me if you like and I will invite you to some challenges.

[Dominique]

One activity that can be safely practiced by most people, even when seriously overweight and out of shape, is walking. You shouldn’t need a trainer to get started, nor a gym membership. If it’s too hot or inconvenient to walk outside, you can do it at a mall. With walking, it’s easy to increase volume and intensity over time. You can use your Fitbit in order to monitor your progress.

You also need to realize your weight loss will have to be driven primarily by your nutrition. Getting more active is important for a number of reasons, but your activity will be supporting your efforts with eating, not the other way round.