When you need to lose 200+ pounds, how do you get started with exercise?

[momster0 0]

I am 409 lbs now, and getting banded on March 4th. I would like to get down to 160 lbs, but would settle for 200 lbs. My biggest hurdle is getting started with exercise. I hate to be a wimp, but the thought of going to a gym and having everyone stare at me just puts me off. The same with walking. I dread walking alongside a road with everyone in my town gawking.

How are all of you folks with 60+ BMIs doing it?

[Jachut 487]

I havent been in your position but i can totally understand not wanting to go public just yet. Walking, swimming, the gym would make you feel very exposed.

Why not get yourself some hand weights and perhaps a barbell (or use something like a small bag of sand that weighs about 10lb, anythign really) and start some circuit training in private at home.

The idea is to move from one exercise to another without taking a break and to concentrate on compound exercises that use big muscle groups - so you might do some squats combined with pressing the weight over your head, pushups (modified to whatever form you can do them in), dips (again modified for you), lunges, with short spells of skipping rope, marching on the spot, doing jumping jacks, whatever you're capable of doing. This can be VERY challenging but the best thing is you can do it at your pace, so whatever pace challenges you. The idea is to get your heart rate up and keep it up, ideally for 40 minutes, but you may start out with say, 15.

I'd recommend googling circuit training and looking it up on you tube too for visuals of the exercises, or if you have someone you know and trust that could teach them to you if you dont already have a good knowledge of them. When you google it, you'll get a lot of in your face body building stuff but remember you can modify this to your level and that all that matters is that you're challening yourself to get your heart rate up for a good period of time - you should break a sweat and feel tired but not give yourself a coronary.

A great site is this one - the Fitter U workout - Workout Routines | Fitness Training | Healthy Eating - this guy is great, I've purchased some of their treadmill trainer workouts, and you can get a download to see the program before you commit - it kind of gives you the guidance of a trainer without the expense. You play it on an ipod or MP3 and they send you video to show the exercises.

Just a suggestion, but it would be private and not embarrassing, and its actually probably more beneficial than walking as it combines both cardio and strenght training for you. Its also a REALLY good fat burner, you'll get fast results.

As time goes on, you might want to purchase a treadmill or similar when you're ready to step up the cardio.

Good luck!

[kiz 1]

We had an exercises specialist as a guest speaker at our lap band support group meeting. There are many exercises you can do to tightening your muscles while sitting in a chair in the privacy of your home. (I just googled "chair exercise" and there were tons of links). She also suggested using a "resistance band" for more toning. (There are lots of links for resistance band too).

For cardio, she recommended a recumbent bike or elliptical over a treadmill and walking for those with joint pain.

Good luck with your upcoming band surgery, and I hope you find ways to exercise that you're comfortable with.

[momster0 0]

Thank you so much for your replies. It sounds like to start with, I'm going to have to motivate myself within the safety of my home. :smile:

I will check out the links that you've provided, as well as googling the "chair exercise" lead. I wish that we had an "aerobic dance for fatties" class close by....I always liked to dance. Maybe I'll check out the old Richard Simmons Dancing to the Oldies CDs. :cursing:

[Jachut 487]

Great idea!

[lellow 1,713]

momster,

I just wanted to add that I do 95% of my exercise at home, on a spin bike I bought off the net, in the dark, after the kids go to bed and when DH is watching TV.

I don't go the gym, but I do walk once a week with a friend. The rest, I do virtually in complete privacy.

Edited February 25, 2009 by lellow

[Jachut 487]

You know, you could even do aerobic housework, lol.

Sounds insane, i know, but I do this sometimes. Dress comfortably and go NUTS cleaning a bathroom or widows REALLY scrub and move FAST, or wash a floor on your hands and knees scrubbing it, vacuum at top speed, race from one room to the next putting away laundry etc. Its how I motivate myself to do that crap that I hate doing so much but that has to be done. It can get MY heartrate up and I'm fit, I run regularly, so I'd imagine that just starting out, at a heavy weight, this could be quite a workout.

[KelinTx 1]

When i started the banding process weighing 359 lbs exercise was something that was excruciatingly painfull for me, i had horrible back pain merely walking a few steps. I started off really slow, the doctor i had for my pre-banding psych evaluation suggested just start off slow.. like walking to your mail box. I said to myself well i can surely do that. ( i used to wait till it was dark before going out for the mail so no one would see me) How sad is that? Anyhows i started off just with daily jaunts to the mail box and and 2 minute intervals on the tread mill. Anything is better then nothing in my eyes. Gradually as the weight fell off i was able to do more and more and im now able to be comfy enuff to go to a gym and work out 3-4 times a week. Start off slow doing what you are comfy with and gradually you will see it gets easier.

[momster0 0]

I am truly inspired. Jacqui...I LOVE the aerobic housework idea! I hate housework, too, and this would let me kill two birds with one stone...exercise and get the work done fast.

KelinTx...it's good to know that I'm not alone in having gone through the pain of exercise at my weight. Yes, my back kills me just walking a short distance, and I'll have to start slow.

I'm on my fourth day of the pre-op liquid diet (ugh) and am trying not to let myself think too much about the procedure. At the same time, I'm trying to gear myself up to take on the mental state post-op...not so much the diet as the exercise. Just hearing from you really helps. You are angels!

[lellow 1,713]

I also didn't vote btw because it didn't have the option of cycling! Cycling is a great non-weight bearing exercise.

[momster0 0]

Yes, an earlier posting from kiz suggested recumbant cycling. I'll have to look into finding a recumbant cycle for home that can handle someone of my size (not just weight, but girth...I need an extra wide seat ...at least for now).

I'm not sure when I'm going to be ready for cycling on a road. The thought of someone looking at me overflowing my bicycle seat is a bit daunting.

[lellow 1,713]

I am definitely an at-home cycler! And I went out and bought an extra wide seat for my exercise bike before I'd get on it! Even now, I wouldn't use anything but the most comfy seat. I mean, why suffer if you don't have to?

[scrappy_friend 0]

I was about 180 pounds overweight now I'm about 25 over. I didn't think I was able to exersize, but knew I had to do something. I started walking around the outside of my house. I would walk about 15 minutes but had to stop and rest. I would be so winded and my chest and back would hurt. I just kept adding a little bit more every week or so. 18 months and 155 pounds later I walk inside the mall before the stores open I walk about 3 miles and it takes me about 45 minutes. Once winter is over I will walk outside. I also do curves 3 days a week and that almost seems to easy now. It amazes me how far I have come with exersize.

You can do it just start out slow and keep pushing. It will get easier.

[michellelei 0]

Preband, I weighed 424 lbs. That was 10/27/08. 2 weeks after my banding, I joined a gym, Planet Fitness. They "schedule" appts for going over the machines and what amount of weight you can handle. I really didn't care for the guy who does this. I felt like I could read his mind, "yeah, like SHE'LL keep coming". I felt VERY SELF CONSCIOUS! I got over it. I was there for me, not for eye candy to anyone else. After the "appt" was over, the guy told me I could do the eliptical for 15 min to start. Great! I set it for 15 and, well, it was a lot harder than I anticipated! I made it to 7 min and thought I was dying! Now I love it, it is so much nicer to my ankles and feet than the tread mill. I go faithfully before work Mon thru Thurs, 6:15-7:15am. I HAVE to go before or I won't go. I am NOT a morning person yet somehow this works for me. I actually LIKE how it wakes me up. It's been 3 mths now. I weigh 367 and am up to 18 min on eliptical. That may not be much to some people but for me, it's fantastic. Noone gawks or is mean. Everyone just does their own thing. I also do "Walk away the Pounds" by Leslie Samsone 2 x a week(its a dvd). I have the 3 mile but only do 1 1/2 miles right now. I like it because I can do it and I work up a sweat.

Exercising helps keep me motivated and I feel great! I can't hardly wait until I drop another 50 lbs to see where I am at physically then. Good luck to you.

[Jachut 487]

That is so fantastic Michelle! You know you get a lot of kudos on here for having lost all your weight and being a "successful bandster". But compared to lots, my journey was very easy. I was never so overweight that I couldnt go out for a walk in public. I could even run (although that WAS a bit embarrassing). I felt at my wits end with my weight and the strength of people who have overcome twice that, the courage to get out there and do it simply amazes me. Women like you and momster are incredible!