Exercise Is Not In My Vocabulary

I have spent about two months eating healthy and I have nailed it down.  I very rarely stray from healthy choices, and if I do its only a couple bites.  However I seem to not be able to consistently exercise.

I am not loosing much weight, about a pound every 2-3 weeks and I would really like to see better results.  Many people lose a pound or even more weekly, whereas it takes me close to a month.   I know the only way of doing so is to up my exercise and actually form a consistent routine.  

Today I tried jump roping and could only do about 20 or 30 in a row at a time before I was so exhausted.  I had to take about a minute pause in between and forced myself to get to 100.  This was all the exercise I could manage to do, I was so tired afterwards.  I am terribly out of shape. 

What are some great exercises that I can try to do daily without giving up.  I need to exercise longer but can never even jog for more than 5 minutes.   I'm 19 years old, I should be at the prime of my youth not gasping for breath after a few minutes on a tredmill. 

I'm really in the same situation as you. I'm in terrible shape! But, I started biking and try to bike now for at least 30 minutes 4 times a week. I haven't realy lost any weight from it yet, but I can feel my stamina and speed improving. If you have a bike, I would suggest starting with that. I did a lot of reading about it, and even people who are great runners like to bike as exercise. Also, I read swimming is one of the best things you can do for yourself. If you have a pool nearby you could try that. That way your exercise is fun and it doesn't get overly boring quickly. 

i'll agree with agent4hire26 that biking is an awesome idea.

I love biking, esp during my off season (i row on a crew team fall+winter+spring)

and the swimming idea is good if you enjoy swimming, but it tends to make me hungry and i cant do more than a few laps without feeling exausted.

I started controlling what I ate almost 2 years ago. Lost about 20lbs. Then, last year in Sept, I started walking and wow...the weight came off. I too only wanted easy exercise that I could maintain for years. I started walking for my BP but the pounds came off. Look at my chart in my profile pics. I dropped another 30lbs in 8 months. Now I walk a minimum of 30mins a day and some days 60 mins. Easy to maintain and I can eat plenty during the day. My BP and CHolesterol is down, I took 7" off my waist, and have lots of energy.

Miket53 nailed it-start SLOW!   Walking is a great, low impact way to get your metabolism fired up and get your endurance gradually built up.  30-40 minutes at a moderate pace (3 mph, approx.) 3-4 days a week is enough to start seeing results.

When I started losing weight, I couldn't even walk around the block without getting winded.  It was so defeating.  But I kept trying.  Soon, I was going for 2 mile walks with my family.  And loving it!

Today, I go to the gym 3-4 days a week as well as walking.  I participate in fairly high intensity work outs.   I have made it a priority, because it is just as important as diet to the success that I have had.

Start slow-that is my advice.  Walking is free, and if you want to add intensity down the road, carry light dumbells with you to tone arms.  I promise, as you feel better, you will want to do more and challange yourself.

Congratulations on taking the first step with diet!  Now, go out there and move!

I used to absolutely despise exercise. Then I started wanting to get into shape. I started walking the dog around the block every day, then moved up to jogging around the block. Very quickly I was up to jogging two and a half miles a day, and then got up to five miles a day , and I even joined a local rugby club. Now I hit the gym five days a week and I feel a million times better. I can't tell you how many "pounds" specifically I have lost. I know I lost 12 pounds when I was dieting/jogging. Since starting my gym routine I have gained 5 pounds, but not gained any incehs, which is a pretty good indication that my gain was muscle mass.

My point is, if you start slow and stick with it, you'll be amazed out how quickly you improve. And also at how the exercise effects you for the rest of the day. I know after a workout my mood is about 10 x's better. I often drag myself out of bed early in the morning so I can work out before I go to work, and I've noticed that if I get a good cardio exercise in I have so much more energy. Really, its good for your mind and your body.

The trick is to just find something you enjoy. If you like biking, rollerblading, jump rope, anything. Don't beat yourself up about it if you can't do much at a time. Just do the best you can and you'll see that your "best" gets better every day. Good luck, and have fun!

Some other thoughts...

If you decide jogging/running is your thing, start by building a base of walking.  30 minutes at a brisk pace.  Then start running for one minute, and walking for two (repeated for 20 to 30 minutes).  Then next week running one, walking one.  The next week, running two, walking one.  And so on, until you're up to either running solid, or running 10, walking 1 (10&1's, in running terms).  People do entire marathons on that interval.

Check out the "Couch to 5K" program on google, or look for Jeff Galloway.  Our local running store also does running clinics.  With that, you get a weekly "checkin" clinic where you go for a run, so you have to keep up with your 3x per week runs.  Plus you paid money and everything, and have a group with you. :)

Swimming is another one that lends itself well to a slow start.  Start with doing one length, then take a break before starting the next.  Next week, do 2 lengths.  And so on... 

Biking is one of those things that you can just adjust your pace to make it harder or more difficult, as well as tweaking the time/distance you do it.  You can basically coast at 5 mph if you need to, or you can crank it at 25 mph.  Your choice.

Weight training is another option... It will help reduce fat by building extra muscle (muscle burns more calories than fat every hour, not just when you're working out).

And you probably will have to push yourself to get going.  With your skipping, yeah, the first week or two might be tough.  But it will get easier, as you go.  After two weeks, I wouldn't be surprised if you'd be doing all 100 without stopping.  Then it's just a matter of continuing to build that.  I hate to tell you that it's only going to get tougher to "get into shape" as you get older.  :)  So do it now!

Clint

The above posters had some really great ideas.

Thoughts to add:

Jump roping until you can't anymore and then resting for a minute and doing it again would probably be considered HIIT (high intensity interval training) for you.  It is great to push yourself like this - each time try to go faster/longer.

You might try weight training.  You can start at body weight and work up your strenght.  It has some great health benefits as well, including raising your metabolism.  Try doing jumping jacks every time you go to the bathroom.

Walking mixed with jogging, swimming, biking - all these are really great suggestions as well.  Just keep going, and DON'T GIVE UP!

Definitely, keep a workout log, so you can see the improvements you made and can really challenge yourself to do better each time.

Original Post by luola:

I have spent about two months eating healthy and I have nailed it down.  I very rarely stray from healthy choices, and if I do its only a couple bites.  However I seem to not be able to consistently exercise.

I am not loosing much weight, about a pound every 2-3 weeks and I would really like to see better results.  Many people lose a pound or even more weekly, whereas it takes me close to a month.   I know the only way of doing so is to up my exercise and actually form a consistent routine.  

Today I tried jump roping and could only do about 20 or 30 in a row at a time before I was so exhausted.  I had to take about a minute pause in between and forced myself to get to 100.  This was all the exercise I could manage to do, I was so tired afterwards.  I am terribly out of shape. 

 

What are some great exercises that I can try to do daily without giving up.  I need to exercise longer but can never even jog for more than 5 minutes.   I'm 19 years old, I should be at the prime of my youth not gasping for breath after a few minutes on a tredmill. 

First of all, a reasonable weight loss of 1-2 lbs a week should be attainable on an excellent caloric deficit nutritional plan. I'm curious as to how many calories you are consuming in a 24 hr period, what types of food those calories come from and your weight/height...etc.  If you are eating a proper deficit and combining the right foods together for optimal results...then I would have your thyroid checked.

A person does not need exercise to soley lose weight.

Everyone needs to start off slow when starting to exercise. No one, not even elite athletes, started off elite. How you explained the way you are doing jump roping is fine! Try and not stop completely in bt...even marching in place...then every few days/week...add an extra 10 jump rope's before you start marching. You will be surprised how quickly you will be able to do 100 in a row.

You can do that with anything...walking [with spurts of running]...biking, etc. 

I still would like to understand your nutrition better though.

Hey Luola!

Are you going to school? College, maybe, in the fall? I would suggest taking a PE class if your school offers it. That way you will be expected to attend (those classes usually take attendance) and it is a fun way to get to know people who also want to be healthy. Most schools have a lot of options, like kick boxing, aerobic...even water aerobics.

Before classes start, try finding someone to walk with. I always feel more pressure to get to the gym if I have a workout buddy. I don't want to let them down. If you feel like you are obligated to someone, then even on the days you don't want to go...you'll go for them!

Just a couple ideas! Good luck...and keep you head up!

Original Post by puh8suwrux:

Try doing jumping jacks every time you go to the bathroom.

Sounds messy.

Original Post by rosieblue:

Original Post by puh8suwrux:

Try doing jumping jacks every time you go to the bathroom.

Sounds messy.

Ewwwww....

I just started doing the 30 Day Shred, and I love it.  It's tough, but it's only 20 minutes.  Most people who don't exercise regularly couldn't do jumping  jacks or jog for more than a few minutes.  This DVD is nice because you switch exercises every minute or 30 seconds.

i think you need to just try as many different things as possible and then stick with what YOU like most. be sure to give things a fair shot. dont let a less-than-stellar attitude about exercise monkeywrench you.

i get bored and switch up my activities frequently, so i dont just lift or just kickbox or just swim or just run or just roller skate or whatever...

i have to mix it up. i always combine a few different types of cardio with lifting. lifting is the most consistent activity in my life ESPECIALLY now that im in my late 40s. so important for bone strength.

its also critical to make it PART OF YOUR ROUTINE, just like fixing dinner or playing with your kids or whatever. cant stress that enough.

good luck!

Original Post by amethystgirl:

Original Post by rosieblue:

Original Post by puh8suwrux:

Try doing jumping jacks every time you go to the bathroom.

Sounds messy.

Ewwwww....

 Well - it's very challenging.

HAHAHA I can only imagine!!

Original Post by luola:

 

What are some great exercises that I can try to do daily without giving up.  I need to exercise longer but can never even jog for more than 5 minutes.   I'm 19 years old, I should be at the prime of my youth not gasping for breath after a few minutes on a tredmill. 

Why don't you start with walking?  As it gets easier, you can notch it up a bit by walking faster.  On weekends, double your distance.  And if you can, it's a lot nicer outside than on a treadmill.

You really just need to start small and work on improvements.  If jumping rope is the thing for you, or just the thing you're exploring at this moment in time, do the number that you can do comfortably, then do just a few more until you're starting to feel it.  Then take a break and try to match what you just did or as close as you can get.  Keep doing this a couple of times during the day and on your last set push until you can't go anymore.  Your ability won't change in one day or probably even in one week but you will make progress.

In between sets, try just pacing around so that you don't feel stiff when you start again, also stretching before and after will help.

Walk to the end of the block and back if you can or entierly around the block.  A great way to start is to run one block and switch to walking when you're getting winded and once you catch your breath again jog.

Physical skills are acquired through time and practice.  Initially, your technique/form even though you'll be aiming for perfection will be off, but as you practice you'll learn to have better form and have the muscles to maintain it.  I wouldn't expect you to be able to climb a rock wall on your first attempt, but by the 200th I would expect that you would have made some progress or have an idea of what you need to do to get there.

I'm going to be blunt, but I hope I don't come off as a jerk, that's not my intent.  I've seen quite a few threads recently that sound similar to this one.  The ol "I want to lose weight, but don't want to work" or "I want to lose weight, but I'm lazy" or "what are some easy ways to exercise". 

Here's the thing:  there are no "easy" ways to exercise...to begin with anyway.  If the weight was as easy to take off as it was to put on, then we'd all be thin. 

Here's my story:

I used to be in shape, good shape.  I got married at 23.  For the next seven years I did nothing but eat crap food, drink beer, and lounge around.  I gained over 40 pounds.  I woke up one day, said to myself "that's enough" and I bought P90X.  You know how bad that first day kicked my ass?  I could have quit that first day because it was "too hard".  I mean it was ridiculously hard.  Probably the hardest hour and a half of my life.  However, before I started it, I told myself that I was going to finish it, no matter how tired I was, no matter how sore I was.  The easy thing to do would be to walk over and turn off the dvd player.  I'm now about to start week seven.  I'm down 30 pounds and I haven't felt this good in who knows how long, probably 10 years.  The only way I've made it this far is because I stopped telling myself "this is too hard."

My point is this:  If you haven't kept up a healthy lifestyle or haven't exercised regularly, then any routine is going to be hard in the beginning.  When that voice inside your head says "this is too hard, why don't you just take a break", ignore it and push harder.  If you ignore that voice long enough, it eventually goes away.  Once you rid your head of that voice, nothing is too hard.  All that's left are results.

You said you could only do 20-30 jumping jacks without taking a break.  Next time, set a goal in your head for 50.  And don't stop, now matter how tired you are.  Before you know it, you won't be tired until you hit 50-60, then up your goal to 75.  Rinse, repeat. 

Those last reps, the ones that you could have easily left out, the ones that make you feel like your heart is going to jump out of your chest, the ones that make your legs feel like they're going to fall off, the ones that make you feel like your lungs are going to burst, those are the onese that produce results. 

Try the elliptical. It's a lot easier than running and still a good cardio exercise that burns plenty of calories.

I'm pretty out of shape but my fitness has improved like you wouldn't believe recently. I don't know how far away from the places you need to go on a daily basis you live but if possible walk there. Or get off the bus a couple of stops early or something. Start slow and build yourself up. Chances are you won't even notice your fitness improving until one day you realise that a walk that used to take half an hour now take 15 minutes!

If that's not an option then MAKE yourself go for a short walk EVERY evening/morning, whatever works for you. Start off with 15 mins there and then turn back making it half an hour in total. After a week make it 20 mins there etc. Or if there are some nice places to walk around you then just go for a nice stroll and don't worry about the time. Make sure you do walk for at least 30 mins every day though and up it bit by bit every week.

As mentioned before swimming is really good, as is biking. Do something you find fun so it's not a chore. Maybe belly dancing classes, self defence, tennis, whatever you think you might enjoy.

Excercise is not just something to do to lose weight which you then stop as soon s you've hit your goal, it's vital for healthy heart, lungs, circulation and state of mind, among other things.

Also, you don't want to end up "skinny fat", with a really high body fat percentage, no muscle tone and flabby!