Fat, unfit, middle aged and new to gym....am I overdoing it?

[HornsOfADilemma01]

Hi Mumsnetters, I'm mid 50s, 3 stone overweight (was 4.5 stone, but I've lost 1.5 stone over the past couple of months by low carbing) and incredibly unfit. I've also had a hysterectomy and I've had a slipped/bulging disc in my neck since December (still under physio and waiting for an MRI).

I joined a gym about 4 weeks ago and, since then, I've gone pretty much every day. I mainly do group classes (which I find really enjoyable and motivating), and mindful of my level of fitness and physical limitations, I've been trying to do a strength/flexibility class (Pilates, yoga or BodyBalance) one day then a Zumba class the next. Oh, I also swim when I can be bothered with the faff of hair washing, wet towels, etc ☺

I've avoided the very energetic classes as my physio has advised me not to "jump around" too much. I've also not used the main gym much (I've been in 4 times so far, and only if I can't join a suitable group class) but I've used a few different gyms over the years and I know how to use most of the equipment safely, etc. When I have used the gym, I tend to power walk on the treadmill at a bit of an incline for 30 mins, then maybe 20 mins on a seated cycle (low setting) and then I'll do a circuit of the weights machines (they're the cable type, not sure the correct name for them). I do low-ish weights and 3 x 12 reps.

I have a PT session booked for Monday at which I'll get a gym plan (this is reviewed every 12 weeks).

However, I'm absolutely exhausted, proper bone achingly, can-barely-find-the-energy-to-move knackered. My legs feel like lead. I've even taken a couple of LFTs this past week because I've felt so drained (all negative).

Am I overdoing it? It's an expensive gym, I think I might possibly be guilty of trying to get my money's worth!

I think you might be overdoing it, yes. You need to build in rest days to your exercise programme so that your body can recover and don't overdo it when you do go.

I speak as someone who should practice what I preach - I'm nursing sciatica which is a direct result of overworking and injuring myself and i've been a regular exerciser for many years, so take it from me!

Thanks for the reply @PollyGray. I think I've had 4 days off since joining (but 2 of those were spent walking around London on a weekend jolly, so not much in the way of "rest").

I'm really enjoying the group classes, and i cope with them physically quite well (I do run out of steam towards the end of zumba, though). I think, in addition to wanting to get value out of my membership fee, i think I have a bit of FOMO

I'll definitely try to build a couple of rest days in from now on. I can't function in my day-to-day life while I'm in this state of knackeredness!

Well to be honest I would count Pilates/body balance classes as a rest day so to me it doesn’t sound like you’re doing too much but you should listen to your body. Might be worth a blood test though to make sure you’re not anemic, etc.

@CovidCorvid, yoga definitely feels quite restful to me. I find pilates and body balance a bit more demanding but that's because I have crap muscle tone and my disc problem makes my arms a bit wobbly.

I think you're right that, if this continues, a blood test would be useful.

I would say you're overdoing it. I'm early 50s and go to the gym three, maximum four, times a week for about 90 minutes. In that time, I do about 50 minutes of weights and 30 minutes of hard cardio. Any more sessions per week and I'd be shattered! I find the rest days critical.

@MacavityTheDentistsCat, thanks for replying. Based on your regime, it does sound like I'm hammering it a bit hard!

I've been especially drained today but I did an hour's BodyBalance followed by 20 mins pretty fast swimming (I was a moderately successful competitive swimmer as a child, so I go into training mode as soon as I'm in the pool - I only got out so soon today because i was getting annoyed by the dawdlers!)

I'll see what the PT recommends on Monday.....I suspect advice will be to build in more rest days!

I think you might be overdoing it but am no expert! I’m 50, overweight and go 4 times a week. Sometimes feel energised; sometimes knackered and often pay the price if I haven’t stretched enough. I think your PT session sounds good 👍

Once you get fit your routine would probably be fine , but at the minute you are probably building muscle strength and such which may mean the odd day off is needed , and it's easy to get carried away in Zumba

You need to learn to listen and respect your body !

@UnsuitableHat

I think you might be overdoing it but am no expert! I’m 50, overweight and go 4 times a week. Sometimes feel energised; sometimes knackered and often pay the price if I haven’t stretched enough. I think your PT session sounds good 👍

Thinking about it, I do sometimes feel better/energised when I've been to the gym. But I think 70% of the time, I'm completely wrecked all day afterwards!

I do Pilates as my exercise, so I reckon you are overdoing a bit.
I can definitely ache after a full on Pilates session.

@midgemagneto, not respecting my body is - unfortunately - how i ended up 4 stone overweight and ridiculously unfit in the first place

@spicetime

I do Pilates as my exercise, so I reckon you are overdoing a bit. I can definitely ache after a full on Pilates session.

Me too @spicetime!

I'm taking my gorgeous grandson out for the day tomorrow, and i was planning to do a yoga class beforehand, but I've taken all your advice on board and I'll give it a miss. Tomorrow can be a rest day (although I'm not sure how much "rest" I'll get entertaining a 4 year old for the day......)

I've not got much advice but you're an inspiration! Hopefully you'll find a balance soon. Well done on your journey so far

Gosh yes you are! How did you get the mindset? Well done!

I don't think you're overdoing it, if you're coping well during the classes.

What's your diet like? If you're lacking in energy, it's more likely to be about how you're fuelling yourself. (Or rather, that you're not fuelling yourself properly!)

you'd only been going for 4 weeks so you will feel aching in the beginning and as long as you are not in pain then keep going

plan you classes so you have yoga after resistance for the stretching and get a pool visit and sauna in

your fuel will need to be planned, make sure your not eating ultra processed foods - thats not processed food but things like white bread in a bag and pizza etc

Have you built in a proper cool down and stretch after every cardio session? Are you eating well and sleeping enough? I'm mid 40s and been back exercising after a long break. I do a 10min full body stretch every day to help with my recovery between classes, and a 5 min cool down (jog or cycle) after HIIT classes. Its made a huge difference to my recovery, as well as getting 8 hours sleep

Are you eating enough protein to help your muscles build? A protein shake afterwards might really help.
Also lots of cool down stretching and at least two rest days a week

You say you’ve had a hysterectomy? Are you on HRT? Talk to you dr about it, the gym should make you ache but not feel exhausted hours later no matter how unfit you start.

Are you hydrating/rehydrating enough?
What's your nutrition like? If you don't fuel your body enough then you'll feel tired

@CommanderBurnham

I've not got much advice but you're an inspiration! Hopefully you'll find a balance soon. Well done on your journey so far

Aww, thanks! Not feeling even a little bit inspirational, though

@Winenota

Gosh yes you are! How did you get the mindset? Well done!

I have no idea. I think my turning point was the day i looked in the mirror and realised that I'd basically ruined my body (possibly past the point of no return). I was ashamed and just decided there and then to take action.

Also, my mum is bed-ridden and terminally ill and it all started because she was overweight and unfit....I didn't want that to happen to me, she leads such a miserable existence

@BIWI

I don't think you're overdoing it, if you're coping well during the classes.

What's your diet like? If you're lacking in energy, it's more likely to be about how you're fuelling yourself. (Or rather, that you're not fuelling yourself properly!)

I think I eat quite healthily (now, anyway). I'm low carbing, but i eat loads of salad and low carb veg. I'm guilty of grabbing a "keto" bar occasionally if I'm in a rush, but generally eat fresh food.

@ivykaty44

you'd only been going for 4 weeks so you will feel aching in the beginning and as long as you are not in pain then keep going

plan you classes so you have yoga after resistance for the stretching and get a pool visit and sauna in

your fuel will need to be planned, make sure your not eating ultra processed foods - thats not processed food but things like white bread in a bag and pizza etc

That's the strange thing, I expected to ache after classes, but I rarely do. The only time I've ached is after one particularly strenuous Pilates session and after a 30 minute ridiculously hard boot-camp style class (which I thought I'd try on a whim as it was "only" 30 minutes.....what a muppet!)

I do try to do one stretch/strength/flexibility class and then a Zumba class or swimming the following day. Not keen on saunas or steam rooms, I don't cope with the heat very well.

I eat very few ultra processed foods, and lots of veg/salad.