That a 20 minute workout is enough?

[Isthisreally]

Early 40s and spent my entire life skinny-fat, eg a size 8-10 but rolls of flab everywhere. I absolutely hated exercise and wouldn't do anything beyond a walk. When I say I hated it, I would feel like throwing up, panic, cry, feel ashamed and generally feel lots of very negative emotions about myself. I was very uncoordinated, clumsy, weak, and always had a sense that my body had never fully calibrated with my inner being (if that makes sense!).

So anyway, something changed last year and I decided that I had to take the bull by the horns and stop this. I bought a smart watch and aimed for 10k steps a day. This became addictive!

Then I got myself a set of 1.5kg dumbells and did a few Caroline Girvan videos. It almost felt like she was my friend and she wasn't judging me (I know, this sounds nuts!!!) And was doing it 4 times a week for around 2 months. I moved from 1.5kg weights to 3kg over 2 months and felt like I was much stronger in my day to day life. The only thing was, i could only work out for 20 minutes. Once I started feeling sick or headachy, I stopped. I knew if I kept going I would never do it again but if I stopped, I would be back to it a day or two later.

I also adopted new habits of 'snack' sized exercises; taking the stairs, standing when I could sit, doing standing core exercises waiting for the bus, squats as the bath ran etc.

Working mum life took over and the regime stopped for around 4 or 5 months. Tonight I tried again after that break And to my delight I could use the 5kg dumbells for half the workout, 3 for the other. Again, I got to 20 minute and had to stop as i felt sick and headachey. I want to do it again soon and know I wont if I push through while feeling unwell.

So, aibu to stick to 20 minute workouts so long as i am being really mindful of my moves, challenging myself the entire 20 minutes and lifting as heavy as I can, progressively challenging myself in that way? And, if so, will I tone up at all or does that take hours?

I should assume that im a migraine sufferer and never push through anything where I feel im at risk of being wiped out for 2 days.

Autocorrect seemed to have a field day here so sorry for any typos!

20 minutes exercise regularly is better than an hour that wipes you out and puts you off exercising for a month.

You'll tone up slower than someone who can workout two hours solid a day, but who cares about that, it's not a race and you're doing something good for your body. Exercise at whatever pace is comfortable for you.

20 mins bs none is a definitely good enough. You do what you can do

Yanbu at all but I do wonder if you might benefit from a wee bit of medical advice, feeling sick and headachey after 20 mins exercise seems a bit strange and I would wonder why, particularly as it doesn't seem to be poor fitness as this remained even when you were working out consistently. In general though I think the best exercise is stuff you can enjoy or at least stick to, if it feels miserable you'll never stick to it so do what feels good for you.

Only do 30 mins 3 times a week - and I’ve lost loads of weight and toned up massively

(I calorie count too which helps)

Ive went from lifting 2kg weights to 8kg in the space of 3.5 months so its always more challenging

With a 20 minute workout you are doing much better than all the people who say they don’t have time to workout because they don’t have 2 hours a day to fit in a gym visit.

I recently ran a hilly 10km race in a good (for an amateur runner) time inside an hour. People asked me how can you do that without any significant training?! The answer is because I walk most places (and live in a hilly area), cycle, do the odd run, lift weights. So my base level of fitness is pretty decent compared to people who drive everywhere and sit on their sofa a lot! Taking the stairs each time adds up.

Firstly, well done! You're amazing starting it and you'll reap benefits manifold.

I would echo pps. Feeling sick/headache could be a sign of a medical issue - under fuelling, pre diabetes, tachycardia, alsorts. Please get yourself checked out.

Aside from that, 20 min a day is great if your heart rate is hitting moderate levels. They (arbitrary doctor advice) recommend 150 minutes of activity a week - so you'd be managed 140 which would be fine. Micro/snack exercise is great too, it all adds up.

Also you shouldn't strength train every day, or if you do, work different muscle groups to.give others a rest.

Im no gym bunny but I have fibromyalgia and keeping fit is the only way to stave it off.

Keep up the good work!

Absolutely - better to do 20 minutes consistently several times per week than an hour from time to time. Keep at it and you'll see the hard work pay off in no time!

I hate exercise and I recognise your feelings op. Even when I young and thin in my 20s I couldn’t do an aerobics class or play sport without feeling uncoordinated, panicky and angry. It never made me feel good. Just pissed off and clumsy.

I think if 20 mins is your limit, stick to that. Go with what your body is telling you. I have found as I’ve got older that I actually value being active but it’s got to be organic not forced. So walking whenever I can, stairs rather than escalators, parking in the furthest corner of a car park, or doing a few push ups against the kitchen counter while I’m waiting for the kettle. Consistency, comfortably and safely is the key for me.

Also - if 20 minutes is manageable and you keep it up long term that’s far better than trying to do huge sessions and burning out and quitting after a month!

I’m stuck on 0.5kg have been for 8 months now (I think it’s due to hypermobility) and only do 2x10 mins a day

Definitely better to do 20 minutes than nothing, I was always really sporty in my teens but I'm mid 30's now and the complete opposite, I am anemic though which does really affect how much I can exercise, I wonder if something like that could be the case for you too?

Op, I was thinking of just this the other day. Id like to tone up and get stronger but absolutely loathe exercise or even any type of sport.

Caroline’s advent calendar series is all 20min or less

If you only doing 20 mins you really need to make it count, and increase the weight regularly. Even if you have to buy heavier weights.

Yanbu - 20 mins is better than no minutes at all. I'm trying really hard to get into exercise too. I start strong and give up. Perhaps a new smart watch might help. I finished day 2 of a three day split and have been crippled since. Was due to do day 3 today but decided to wait until tomorrow now.

I like your idea of little habits. I probably should do more of that too as it's more manageable. Good luck!

I would definitely get checked out. What’s your heart rate doing the exercise when you get to that point? I would want to investigate that further - it’s not uncommon as a newbie to exercise but endurance tends to build fairly rapidly so I would expect to see progress. The fact you’re hitting a wall makes me wonder if there’s an issue somewhere.

Ideally you do a mix of stuff that really raises your heart rate (cardio) with some strength training. Is the strength stuff raising your heart rate? Some of Girvan’s stuff IIRC is more conditioning based so has a higher cardio effect, but if your heart rate isn’t getting a proper workout I would try some cardio. It might also help to solve your fatigue issue by building endurance.

I do her 15/20/30 min sessions about 5 times a week I prefer the all over body workouts. I have increased my weights from 3 kg to 5 kg and in some exercises to 8kg over thr last 18 .months
I a stronger and fitter then I ever have been and I am 60. Though fuck the 4 min plank.

Absolutely, I think people underestimate how much little choices throughout the day can impact their fitness too: taking the stairs instead of lift, parking a bit further way, walking somewhere you would usually drive. Minuscule on their own but all part of a foundation of better base fitness.

I remember years ago trying C25k as a very sedentary mid 20-s. I couldn’t even run for the whole minute in week 1.

Fast forward 15 or so years and I had become more functionally active: a lot of walking, that sort of thing. When I got back into exercise again, my base fitness was a lot higher despite being 15 years older and two kids down.

Enough for what? I am in my late 50's and have been doing about that for over a year. I do Lucy Wyndham-Read with body weight only, so not as much as you. I am obese, and had got quite weak from a Vitamin D deficiency and general unfitness. I can't say it has helped with weight loss but my stamina, flexability and balance are hugely improved. I can sit on the floor and get up without help for example. I can walk many miles in a day without tiring. So if this is all you can manage, you absolutely will reap some benefits. Of course, with more you could reap more possibly, but that depends on your health.

If you get your sets close to failure, 20 minutes is enough. Most CrossFit WODs are about 20 minutes of very intense activity, sometimes half that. You may want to really focus on progressing with load of your goal is to build muscle (assuming that's what you mean by "toning up")

Are You drinking anything in those 20 mins? That might help with the sickness/dizziness and mean you could go longer if you wanted too but regular 20 mins is good. Do you warm up and cool down in those 20 mins? Take short breaks between sets?

Someone is opening a gym in my town based on 20 minute workouts

Absolutely do what you can without pushing yourself through feeling sick or headachy, especially if you suffer from migraines. 20 mins of resistance exercise four times a week will really help your strength. Add in 20 mins brisk walks as well, I had to go to a cardiologist recently and he said that evidence shows that walking continuously for 20 mins five times a week reduces your risk of heat attack and stroke by more than 25%. Just walking, nothing more.

I would say though that if this is a physical reaction rather than psychological you might want to get checked out. But if it’s more a panic attack thing then absolutely stick to the 20 mins.

I used to go to a Powerwave class, 20 minutes, high intensity. Was brilliant. The studio changed ownership and they stopped offering it so I bought my own bag and downloaded some plans. I love it. I’ve actually put on a bit of weight but still losing cms.