Fat and fifty and very unfit

[Bookridden]

I've joined a gym to try to improve matters. I'm about 4 stone overweight and I get breathless very easily. I'd really like to build up to being able to walk a few miles without feeling so puffed as a sweaty.

I can't afford a PT on top of the gym membership. Just wondered if anyone had some advice for how I could structure a workout? How to use a treadmill when I get out of breath walking up stairs? Is it worth bothering with weights given that I'm so fat and unfit; should I concentrate on cardio only? Also, now many times per week would I need to exercise to feel fitter? I struggle for time.

Thank you

I would say make small changes to start with! Perhaps try going to the gym for a 20 minute workout 2x per week.

Cardio v weights- ideally both. Weights for weight loss & bone health etc but cardio for general health & fitness.

I'd probably start with 2 x 20 min cardio (treadmill/ whatever- find a show or podcast you like). Don't go super hard & wreck yourself- get heart rate up to a stage where you can talk but not sing.

I'd also try to increase movement throughout your day (stairs > lift etc).

Then after a few weeks, I'd add in a weights session. Then extend to 30 minute cardio, etc. just very slowly build up.

I would very much recommend getting a PT just for 1 session to teach you correct form & give you a plan, if that's a possibility.

All that to say, weight loss is in the kitchen not the gym! But fitness for mental health is great.

Can you swim?

Swimming is a really good all round exercise and doesn't put the same pressure on the joints as other workouts. It also uses more calories than most other exercise. Swimming 2-3 times a week is a good way to improve fitness and "kinder" on bodies that are older, heavier or just generally knackered!

Low carb

Just focus on walking to begin with, no gym needed

i bought a second hand exercise bike and a couple of weights and started off really slowly headphones on and stayed on for one song at first, i have very gradually increased to 5 days a week, the hardest part was starting!

Most gyms will offer an intro session with a PT for free. If yours does, I’d take that & at least you could get some advice?

I would say focus on weight loss before exercise. You lose weight mainly through diet, not exercise, so if you can get a couple of stone off before starting your new exercise regime it might actually be better for your body in the long run. I did couch to 5k when I was quite overweight and totally messed my knee up - if I’d worked on dieting first my body could have dealt with the stresses of exercise much better!

FYI, I HATE the gym!! It destroys my soul, 😏Swimming is no 1, especially if your big!
If you have a smart tv and can get youtube there are great at home excercises. I like Lucy Wyndham Reid, she has 15min daily routines. If you can get a kettle bell 6kg/8kg and do Caroline Girvan (she lifts 16kg 😏) she has 15min workout as well to start you off.

First thing In morning and you feel energised for the day
Drink loadsa water and eat less, it's that simple, ma dear, 😆
Good luck x

I would also say start with the weight loss before exercise. You can't out train a bad diet and you will feel better and move easier by losing some of those four stones. Just walking on a treadmill won't be enough to lose weight.

I can't help with the gym because I've always hated that sort of thing. However I can recommend walking as a way of getting fitter. I'm overweight and 58 but I've been going for a walk with DH most evenings for about an hour for the past couple of months and now I can walk without getting puffed and can run up the stairs when needed.

Do they do classes? I've always found those the best place to start. Once the 5kg weights become too easy you are ready for the gym. If they have an induction they can show you the machines and give you a circuit.

If your goal is weight loss you need a calorie deficit. Exercise alone isn't a very efficient form of losing weight. Upping your daily steps is good, minimum 10k. I have a home walking treadmill.

Swimming or walking will help improve your fitness. I’m currently getting fit (again) and going on power walks a few times a week they really do seem to help, I think it’s because you get your heart rate up and get your lungs working for a sustained period (unlike the gym). I also do the bike, short YouTube videos and hand weights at home.

Im going to join the gym later in the year but I am getting fit before I go so I can get good use out of it. I think a gym seems a hard place to build your fitness from scratch.

Weights are the absolute best for women of our age. It’s also very empowering! And helps with bone density, muscle tone, generally helping with ageing. I’d book an induction or a couple of PT sessions to get you started on weight training and advice on diet. Worked wonders for me

I'm about 4 stone overweight and going to the gym now. 64 yrs old.

My knee consultant told me I'm not allowed to run on the treadmill - I'm allowed to walk. I started slow and then gradually moved up my speed (but still walking).

And yes, get your steps up as much as you can

I’m similar age and have just lost 2 stone. I am starting to feel brilliant because of it, I hated how I was. But it’s taken ridiculous willpower.

i had an exercise bike so could do an easy sweaty hour in front of the tv without the hassle of going anywhere - easy to build into my daily routine. I also did my fitness pal and agree it’s easier to concentrate on weight first. you will have some fitness just for lugging your weight around and you will feel that when you’ve lost the weight.

Now I’ve lost the weight I’m starting to do weights and press ups, at home cos that suits me.

Good luck with it, you can do it and you will feel brilliant when you do

Yes. I've worked up to lifting two 4kg weights and doing "sit to stand" with a 5kg medicine ball.

Now doing the lat press. Only 15kg, but it's a start. Also using resistance bands.

I was able to do much more 20 years ago, but I'm hoping to make more progress.

It’s so satisfying, isn’t it @WearyAuldWumman ?

Have you already joined the gym and if so can you get your money back if you decide not to go through with it?

The reason I ask is that others are right, if you lose a bit of weight first, even just a stone or so, you'll feel the difference in terms of being able to move more comfortably

Then if you are short of time, your best bet is to build up to time walking, literally from your front door. By the time you've got changed, travelled to the gym, did your exercise, come home again, you could have literally done your first half hour slow walk, come home and had a cuppa to recover

Then over time, you get faster and faster and that half hour is now a 2 mile walk. Initally you might only walk a mile or even less.

Its free, its quick, its in the fresh air and its in your own time with no one rushing you for that piece of equipment etc etc.

Good for you for taking this positive step!

Ask the instructors for tips. If you are a new joiner they may offer an induction session and set you a program. Download some treadmill for beginners programs and build up from 5 mins to eventually 30. Combined with a good diet, you will do this!!’

This
Walking is underrated. It is a fantastic form of exercise and is low impact
Five days a week .. start with 20 minutes. Gradually increase it to 30 minutes five times a week
When you are comfortable you can start doing a few workout videos on YouTube
Op, definitely start making changes to your diet. Low carb, high protein but make sure you have the odd ‘treat’

I think that if you have already joined perhaps you are looking for the best way to make use of it. I know I'm much better at carving out the time for exercise when I have to go to the gym rather than relying on walking from my front door.

Do they offer an induction session? Usually a gym would offer this to help understand your goals and help you put together a realistic plan?

You could try a couch to 5K app using the treadmill. It is very very short bursts at first interspersed with lots of walking. But definitely see about the induction first.

It really is!

Just to say that I've added the NHS Active 10 app to my phone to try to get some more cardio in.

Dropped my vehicle off at the garage and walked back home - it's a nice day. Prompted by the app, I did so at a "brisk pace" for - apparently 40 minutes.

Before I started at the gym, it would have taken me twice as long to get home. I was widowed during lockdown and I think I spent at least two years either sitting or in bed - no siblings and no children of my own, you see. I have a few friends, but when you've been a carer for many years, you find your social circle constricted.

Anyway, I do recommend the app - it's free to download to either Apple or Android phones.

@Bookridden so I’ve been for a walk this morning. I’ve only been exercising a few weeks but I can’t get anywhere near this heart rate doing other exercise.

I agree with others that you can't out exercise a bad diet.
I would take a serious look at what habits you can change with what you eat, and also where you can change habits of moving generally - so, are the places you drive / but / train to that you could walk to? Or park a mile or two away from and walk part of the journey ? Habits like using steps rather than lifts or escalators. Habits like going for a walk every lunchtime (or which part of the day suits your lifestyle).
Good luck, I know for myself it is far easier said than done. At your age I started going to the gym and surprised myself how disciplined I was and went for an hour 3 or 4 times a week. I didn't lose any weight over 18months (although did feel a lot better).