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TOPIC: WHAT WORKOUTS SHOULD BE FOR PEOPLE OVER 400 POUNDS AND HOW M

 
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February 16, 2009 7:36 AM
I DO NOT KNOW HOW TO DO EXERCISE FOR A 44O POUN WOMAN I HAVE A LARGE STOMACH AND BREAST AND MY BACK GIVES WAY AND SO DO MY LEGS I AM LOOKING FOR PERSONAL EXERCISES THAT WILL WORK WITH MY BODY. I ALSO WANT TO KNOW HOW MANY TIMES A WEEK DO I WORK OUT AND HOW MANY TIMES A DAY SINCE I CAN'T WORK OUT FOR LONG. LIKE 3-5 MINUTES.
CAN SOMEONE HELP ME. I DON'T SEE TO MANY PEOPLE OVER 400 HERE AND I WOULD LIKE TO TALK TO SOMEONE THAT CAN RELATE TO MY ISSUE. I'M NOT DIMINISHING ANYONE ELSES WEIGHT LOSS SO PLEASE UNDERSTAND. I DREAM OD BEING IN MY 200'S
EVELYN
February 16, 2009 7:43 AM
I would suggest water aerobics, it would be easy on your joints, we have an aquatic center here and have different weight classes. Or maybe you could go with a friend?
  84003
February 16, 2009 7:44 AM
You can do arm work with dumbbells or even cans of soup to build some muscle and burn some calories, like curls. flowerforyou

Best wishes on your journey!
February 16, 2009 7:49 AM
walking!!! I watch that show Ruby on the Style Network and she walks on a treadmill and even goes to the gym-
February 16, 2009 7:50 AM
I just wanted to tell you how great I think it is you are on here!!!!flowerforyou

Water areobics is good, I am agree with the dumbells or soupcans and how about just marching in place for a few minutes at a time. I sincerely wish you the best of luck on this journey!
  116507
February 16, 2009 7:51 AM
QUOTE:

walking!!! I watch that show Ruby on the Style Network and she walks on a treadmill and even goes to the gym-


Okay now I'm googling Ruby, don't have that station!wink
  84003
February 16, 2009 7:52 AM
I am at 370 just down from 391. I was 535 when I started. I found the recumbent bike to be my best bet for cardio. I bought one at Kmart with my tax return last Feb for $130 and I love it. I'll send you another website that I use for exercises that is great and they will put a workout together for you according to what equipment you have even as simple as a towel is used as equipement. Take it slow at first. Another thing I would recommend is Jorge Cruise's 8 Minutes for Real Shapes Real sizes I think is what it is called. They are easy short strength building exercises that you can do sitting at a table or standing in your own home. I found it at my local library so I didn't have to buy it. Leslie Sansone's Walk Away the Pounds 1 mile is only 18 minutes with warm-up and stretching so that is a good starting video that is what I did for about a year when I was over 400-500. If you get the DVD it has 1-3 mile workouts so when you have built up you can move on to 2 mile and then 3 mile eventually. I am at 2 mile and it kicks my butt still so I will be there for a bit I think. I have bad knees and ankles so I have to be careful. I do the bike or WATP video 3-4 times a week about 30 min each time but I started at 10-15 min at a time and built up. Be careful and start slow. The key is sticking to it at whatever level. Don't over do but push yourself a little. Pain is not good though and will keep us from working out so slow and steady is good. I do strength training at home with the bands and at the gym in the women's center with the circuit training machines about 3 times a week. I was told that cardio is great for the heart but real calorie burning comes from strength training it can burn calories for up to 2 days afterwards where cardio is good for a few hours afterward so a little of both is good for our bodies. Check your email for the link I use for home strength training. Hope this helps and let me know if you need anything else!flowerforyou

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  118984
February 16, 2009 7:56 AM
QUOTE:

I would suggest water aerobics, it would be easy on your joints, we have an aquatic center here and have different weight classes. Or maybe you could go with a friend?


Water aerobics is not as great as you think for a larger person the water pulls and pushes and can be terrible on a bad back and joints when you have a lot of weight for the water to move. I found that out the hard way ask my chiropractor! Water grabs the weight and moves and twists it when you are moving in the water and really can twist your joints and body out of wack if you are doing an aerobics class. The water moves the fat one way while your body is trying to go the other way. Water toning is great though if your local Y or pool has water paddles they are great for toning. Just be careful with your back!flowerforyou

Amybigsmile
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http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again
  118984
February 16, 2009 8:11 AM
You go girl! You have taken a giant step in the right direction and we are all pulling for you.
February 16, 2009 8:16 AM
There is this lady that I work with that has quite a bit of weight to lose as well. She has all kinds of health complications that keep her from doing 'regular' exercises. She does all of her exercising sitting down (boxing, etc) with a friend. At first I was skeptical as to how well it would work but she has lost something like 22 inches (combined, all over her body) since starting last fall.
February 16, 2009 8:19 AM
QUOTE:

QUOTE:

I would suggest water aerobics, it would be easy on your joints, we have an aquatic center here and have different weight classes. Or maybe you could go with a friend?


Water aerobics is not as great as you think for a larger person the water pulls and pushes and can be terrible on a bad back and joints when you have a lot of weight for the water to move. I found that out the hard way ask my chiropractor! Water grabs the weight and moves and twists it when you are moving in the water and really can twist your joints and body out of wack if you are doing an aerobics class. The water moves the fat one way while your body is trying to go the other way. Water toning is great though if your local Y or pool has water paddles they are great for toning. Just be careful with your back!flowerforyou

Amybigsmile
Image not displayed
Created by MyFitnessPal.com - Free Food Diary

My favorite post for answers:
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again


My mom said some of the same things. More so her knees and ankles and had to "modify" some of the things the class was doing, so she was able keep moving, but doing things she knew woudn't hurt her later. She also had a heck of a time finding a pool that had modified stairs to allow easy access into and out of the pool. Keep that in mind while you look for a pool. The typical ladder is hard to get up and down.
February 16, 2009 8:31 AM
QUOTE:

walking!!! I watch that show Ruby on the Style Network and she walks on a treadmill and even goes to the gym-


Yes, I totally agree with you.. walk, walk, walk... walking burns just as many calories as running (so my running instructor says)... I am sure you will notice a huge difference if you get out at least 30 minutes a day and eat healthy.. good luck, I know you will be able to do this with the support of this wonderful site. wink
  140085
February 16, 2009 10:50 AM
QUOTE:

I DO NOT KNOW HOW TO DO EXERCISE FOR A 44O POUN WOMAN I HAVE A LARGE STOMACH AND BREAST AND MY BACK GIVES WAY AND SO DO MY LEGS I AM LOOKING FOR PERSONAL EXERCISES THAT WILL WORK WITH MY BODY. I ALSO WANT TO KNOW HOW MANY TIMES A WEEK DO I WORK OUT AND HOW MANY TIMES A DAY SINCE I CAN'T WORK OUT FOR LONG. LIKE 3-5 MINUTES.
CAN SOMEONE HELP ME. I DON'T SEE TO MANY PEOPLE OVER 400 HERE AND I WOULD LIKE TO TALK TO SOMEONE THAT CAN RELATE TO MY ISSUE. I'M NOT DIMINISHING ANYONE ELSES WEIGHT LOSS SO PLEASE UNDERSTAND. I DREAM OD BEING IN MY 200'S
EVELYN


try walk away the pounds.... in a chair...and as u lose weight stand using the chair as support just keep your legs in motion...you will do great!
  136054
February 16, 2009 11:01 AM
My hubby sees women that are obese in his office everyday, stuggling with trying to conceive but he always advises them to try to lose soem weight first..here's a few tips from his journals that he tells his patients to do.

There are some things that severely obese people can do to help their situation and lose weight though. You can lose weight despite obstacles.

The obesity solution depends on a complete lifestyle change. Obesity treatment must include healthy eating, portion control and increased activity. Exercise is key for the morbidly obese to regain their health and lose weight.

Exercise Tips for the Morbidly Obese
• Use your body to the best of your ability

• Find chair and bed exercises you can do to increase your strength and flexibility

• Break workouts into several smaller periods per day. It doesn't have to be 30-60 minutes to count

• Start small and build up the length and intensity of your workouts over time

• If your knees are weak or painful, work your arm or other body parts

• There are a handful of seated exercise videos you can use to get started


here's another article

Firstly, stop buying any and all processed foods. Opt for raw vegetables over cooked. Keep fresh vegetables in your fridge, ready to eat. Cut some brocolli, celery, whatever.

On the protein side, bake an entire package of chicken breasts(cut that up, too), or, just buy some cold cuts and roll them up with low fat cheese. Obviously, the cold cuts are ONLY if you don't have time for the chicken breasts.





1. eat 5-6 small meals per day, rather than just 3. This improves insulin sensitivity (insulin can and does convert sugar to fat).



2. Make better food choices. Yep, you can eat carbs, too, but they have to be the right carbs.


3. drink more water, as many of the metabolic processes take place in water. There is NO need to drink 8 8 ounce glasses per day! That's a myth.


Don't even buy soda!



4. Don't avoid fat altogether, or you won't metabolize it. Opt for mono and polyunsaturated fats over trans and saturated fats. At least 2/3 of your fat intake should consist of mono or polyunsaturated fats.



If you exercise, do your strength training first, followed by your cardio. This will burn up your glycogen stores (stored carbohydrates) then you can target fats.



This definitely works, but you have to be diligent. Whole foods, especially raw vegetables are harder to digest, so they're in fact catabolic to some extent burning more calories than they provide-or close to it).



Buy whole grain products, and read your labels!

hope this helps a little! flowerforyou




Sorry...got to edit, I saw other posts telling you to add weights, at this point your body is all the weight resistance you need until you get comfortable exercising, you don't want to overdo it or you'l be put off of exercise entirely if you find it's hurting you, and water aerobics, is the last thing you should be doing, walk for brief periods over the course of a day, brief only because of the stress the weight will put on your body, you can increase the length and frequency when you begin to get stronger...I just don't want to see you take advice that may hurt you, you should really see a personal trainer that is TRAINED to handle the morbidly obese, not all trainers are the same, and talk to a really good doc....take care, i wish you nothing but success!!!
February 16, 2009 2:20 PM
I was once 470lbs so I understand. Try using gallon jugs while sitting down for your arms. use a towel on the bed to pull your legs back to stretch. walk up your steps a few times. park a little farther than you normally would and walk into the store. get an mp3 player and load music that makes you move and go in a room and move,wiggle,twist,and turn and always rest when needed. drink atleast 64oz of water a day. also learn to breathe, i know it sounds silly but it works! and last but not least, get your booty to the support forum on here where ive started a support for plus size/super size folks and keep us posted!!!!
  72542
February 16, 2009 4:53 PM
Great idea! There is a lady who comes on our PBS channel that does chair aerobics. I think she has dvds also. My mom wanted to get a pedaler for the feet. But I might get her to try the leslie sansone in the chair first.

QUOTE:

QUOTE:

I DO NOT KNOW HOW TO DO EXERCISE FOR A 44O POUN WOMAN I HAVE A LARGE STOMACH AND BREAST AND MY BACK GIVES WAY AND SO DO MY LEGS I AM LOOKING FOR PERSONAL EXERCISES THAT WILL WORK WITH MY BODY. I ALSO WANT TO KNOW HOW MANY TIMES A WEEK DO I WORK OUT AND HOW MANY TIMES A DAY SINCE I CAN'T WORK OUT FOR LONG. LIKE 3-5 MINUTES.
CAN SOMEONE HELP ME. I DON'T SEE TO MANY PEOPLE OVER 400 HERE AND I WOULD LIKE TO TALK TO SOMEONE THAT CAN RELATE TO MY ISSUE. I'M NOT DIMINISHING ANYONE ELSES WEIGHT LOSS SO PLEASE UNDERSTAND. I DREAM OD BEING IN MY 200'S
EVELYN


try walk away the pounds.... in a chair...and as u lose weight stand using the chair as support just keep your legs in motion...you will do great!
February 28, 2009 12:14 AM
QUOTE:

My hubby sees women that are obese in his office everyday, stuggling with trying to conceive but he always advises them to try to lose soem weight first..here's a few tips from his journals that he tells his patients to do.

There are some things that severely obese people can do to help their situation and lose weight though. You can lose weight despite obstacles.

The obesity solution depends on a complete lifestyle change. Obesity treatment must include healthy eating, portion control and increased activity. Exercise is key for the morbidly obese to regain their health and lose weight.

Exercise Tips for the Morbidly Obese
• Use your body to the best of your ability

• Find chair and bed exercises you can do to increase your strength and flexibility

• Break workouts into several smaller periods per day. It doesn't have to be 30-60 minutes to count

• Start small and build up the length and intensity of your workouts over time

• If your knees are weak or painful, work your arm or other body parts

• There are a handful of seated exercise videos you can use to get started


here's another article

Firstly, stop buying any and all processed foods. Opt for raw vegetables over cooked. Keep fresh vegetables in your fridge, ready to eat. Cut some brocolli, celery, whatever.

On the protein side, bake an entire package of chicken breasts(cut that up, too), or, just buy some cold cuts and roll them up with low fat cheese. Obviously, the cold cuts are ONLY if you don't have time for the chicken breasts.





1. eat 5-6 small meals per day, rather than just 3. This improves insulin sensitivity (insulin can and does convert sugar to fat).



2. Make better food choices. Yep, you can eat carbs, too, but they have to be the right carbs.


3. drink more water, as many of the metabolic processes take place in water. There is NO need to drink 8 8 ounce glasses per day! That's a myth.


Don't even buy soda!



4. Don't avoid fat altogether, or you won't metabolize it. Opt for mono and polyunsaturated fats over trans and saturated fats. At least 2/3 of your fat intake should consist of mono or polyunsaturated fats.



If you exercise, do your strength training first, followed by your cardio. This will burn up your glycogen stores (stored carbohydrates) then you can target fats.



This definitely works, but you have to be diligent. Whole foods, especially raw vegetables are harder to digest, so they're in fact catabolic to some extent burning more calories than they provide-or close to it).



Buy whole grain products, and read your labels!

hope this helps a little! flowerforyou




Sorry...got to edit, I saw other posts telling you to add weights, at this point your body is all the weight resistance you need until you get comfortable exercising, you don't want to overdo it or you'l be put off of exercise entirely if you find it's hurting you, and water aerobics, is the last thing you should be doing, walk for brief periods over the course of a day, brief only because of the stress the weight will put on your body, you can increase the length and frequency when you begin to get stronger...I just don't want to see you take advice that may hurt you, you should really see a personal trainer that is TRAINED to handle the morbidly obese, not all trainers are the same, and talk to a really good doc....take care, i wish you nothing but success!!!


Bumpin this as I know some were asking how do workouts safely when you're larger....she had some good ideas she got from her hubby/doc......
March 19, 2014 3:30 AM
I completely understand as i am in the same boat as you and don't really know what to do and finding the motivation is very hard but i have been reading alot of things and i am just trying to change the things i eat mostly, and keeping track of what i eat with my fitness pal and just trying to make sure i get up and move even just as much as cleaning the house or doing laundry because some movement is better than none i believe but i have decided to go to a gym to use the bike. good luck
March 19, 2014 3:46 AM
Kelly Bliss also does exercise DVDs for larger people. She has Chair Aerobics, Stretching, No Impact Standing Aerobics and other stuff. Everything is geared towards larger people.

http://www.kellybliss.com/main/index.php
  51929898
March 19, 2014 7:18 AM
I hope you get some useful advise from people on this site, its good you have joined that is a major first step, get yourself some good friends on here to encourage you and then as the weight drops you can add extra exercises that you could not do before


good luck
  40892357

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