work out routines for the very large

ok guys and gals who are very overweight (like 100+ pounds) i wanna know what you do to work out.. i need a frame of reference because the people at the gym who i see working out go so much faster and do so much more than me it seems.. i need to know if i'm a loser who can't work out good enough.. here's what i did today:

stretched for 2-3 minutes
walked on the treadmill for 30 minutes starting at 3.0 mph for 5 minutes then bumped it up to 3.3 mph.
eliptical machine for 15 minutes between 4.0 and 4.5 mph..
3 laps on the 1/6 indoor track (.5 mile) at a slower speed for cool down
stretching for a few minutes then shower.. :) 

I see these in shape people walking at 4.0-4.5 mph and i feel like i'm a loser because i just can't walk any faster than that.. but.. i'm 5'3" with short stubby legs (my torso is very long) so would that make a difference?  i'm not really concerned about the eliptical because i just started doing that but i see most people going at around 6.0 mph..

i just want a frame of reference as to what other very overweight people are doing and how much they can do too.. Thanks in advance for sharing!  :)

Well, I myself am almost 100 lb. overweight. For my height and age, I should be 135, but have always been at a steady 220.

One month ago when I started working out (after 2 years of not stepping in a gym) I started with a 20 minute stationary bike and 30 minute in weights. I then upped the bike to 30 minutes, and 30 minute weights. I then upped the bike to 45 minutes, and 30 minute weights. I then lowered the bike back to 30 minutes, and did 30 minutes on the crossramp, and 30 minute weights...

Anyway, point is, I started with the easy stuff, and went longer a week later. I then went to the harder machines and weaned myself off the easier ones. I'm now up to 30 minutes on the bike, 60 minutes on the crossramp, and 15-30 minutes on the elliptical. And I now only "sometimes" go to the weights. I did this because I lift weights at home anyway so I started spending more time on cardio at the gym and just doing weights at home...

Try going 5 minutes longer every week, and I'm sure you'll see a difference. When your body starts seeing the same length of time and resistance, it will get used to it. That's why I either up the level, or up the length of time on the machine. I'm not too excited about upping the level so I do the time thing. :)

but what speed do you do on those things?  i have been working out for 3 months now and i just started on the eliptical.. i am seeing TONS of results.. but i just wanted to know what speeds people do things at.. cuz i look around the gym and everyone is going much faster than me.. :)  

Hmmm... can't help ya there. :( I honestly don't look at the speed I'm on. I worry more about how long I can stay on the machine. I don't want to go past 75% of my heart rate, so I stay around the 130-145 BPM area. I'm really more focused on fat burning rather than cardio training so I don't like to worry about speed. If I were you, I wouldn't worry about it either. The speed doesn't really matter as long as you get your heart rate going.

I know it's upsetting to see the others going faster, but I don't think they realize that they're way over the heart rate they need to be at for fat loss. Either that or they're not going for fat loss. Everyone has different needs and going faster just means higher BPM and less fat loss... :) For my specific needs (fat loss) it's better to stay at the 60-75% heart rate.

What are your goals? Is it fat loss? I think you're doing great obsidyan... :) So I wouldn't worry about those other people! :)

i think you are doing great! The results are in your pictures! You look awesome :o) The more you lose the more you will be able to do.  I currently have 100+ to lose.  I am now going to Curves for 1/2 hr a day and walking for @45 minutes at least every other day.  As I lose more weight I hope to be able to add more activity to my routine, but for now this is what I can do.

It really isn't how fast you are going, it is how long/far you are going! Don't worry about your speed - or anyone elses ;) for that matter! Distance is so much more important than speed when you are trying to lose weight... A slow one mile is so much better than a fast half! The amount you are able to do during your time at the gym will gradually increase as your fitness level does! Just keep on truckin'!!

Find a treadmill that has a heart monitor on it, use that.

It's better to have a more moderate workout for a longer time than a short intense workout if you are trying to shed pounds.

Keep the pace moderate and do more, of any exercise.  It builds stamina and burns calories better (actually, it burns the proper calories better).

Get a heart monitor, figure out your best weight loss rate range and exercise within that range.  You can do the same thing by taking your pulse if you know how and can do it without disrupting your training too much.  Any of the instructors at the gym should be able to help you figure out the best rate for you to burn calories.

i have used the heart monitor and i'm in the right range.. i guess people are saying that my work out is too short?  i'm woking out for over an hour.. that's not enough?  if it's not enough then why am i seeing results?  i'm not in super great shape here people.. i'm still kind of starting out.. 3 months isn't that long.. and i'm adding stuff all the time.. if my hour isn't enough.. how much should i be doing??

i just wanted to know how fast you guys walked at.. i have talked to the trainers.. i am doing what i'm supposed to.. i just am a bit intimidated by those people around me who are going at a super fast pace!  

Oh no obsidyan. That's not what we're saying. What I meant was that you don't need to go as fast as them. I think you're doing fine at your pace! Even seeing them go twice as fast doesn't mean they're shedding fat! Your hour a day is great! In fact most people do about an hour 3x a week. You're seeing results and I think you should stick with it at the pace you're going, fast or slow! :)

I walk reaaaal slow I'll tell you that much. So it's not the pace, I can tell ya that much. Haha.

Rorider siad - It's better to have a more moderate workout for a longer time than a short intense workout if you are trying to shed pounds.

i got the impression from this statement that i'm not doing enough.  i am doing that hour 3-4 times a week not every day.. so i guess i'm not doing enough.. but why, if i'm not doing enough, am i feeling better?

i just wanted to know how i compared fitness wise to other overweight people.  i wanted to know if i was getting into shape.. but instead i keep getting advice i don't really need cuz i know what i'm doing.. i just wanted to know if i was the out of shape fatty i've always been.  i just wanted to compare my work out and see what i should be striving towards..

If you're seeing TONS of results and feeling better, what does it matter how fast anyone else is going? I don't know about you, but when I compare myself to the better part of my gym's patrons, I come out on the losing end...so I don't compare myself!

But to answer your question, on the treadmill (I'm 245), I try to get maintain between about 3.5 and 3.8 mph at a steep incline to get my heart rate up. But I'm 5'11", so I've got longer legs. On the stairs, I try to maintain about 60-65 steps per minute.

hi, I'm new here. I'm slooowly getting back into it, but I'm about 150
over -- and I bellydance, walk to the train (ah, public transport!) and
I'm integrating a "conditioning" program of yoga and In Shape with
Gilad.  I'm not comfortable hitting the gym -- I feel nervous in
my apartment's workout room -- so except for dance class (and even
then, I feel awkward at first) I try to work out in my living room or
exercise in under-the-radar ways.

I'm not 100 + pounds overweight anymore. In five more pounds I will have lost a total of 100 pounds altogether from where I was at my highest weight a couple years ago. As for your exercise, just keep moving. Do the best you can. You should be working at a pace where you are sweating but you should still be able to talk. If you can't talk, you are working out too hard. Slow down if your breathing becomes too heavy or irregular. It doesn't do your body any good if you aren't getting oxygen into your system. Each time you workout, try pushing yourself just a little bit harder. And listen to your body, if you feel your muscles burning or hurting, then stop. You don't want to be sidelined by an injury. The only time you aren't working out enough, is when you aren't working out at all. :)

ob- I know this post isnt for me but I want to tell you to make you feel better, I can only do 4mph for 2 mins and then drop back to my 3mph!

Obsidyan

Ok listen here!  When i started I needed to lose 120 pounds.  I am down 33.  When I first started, I did the treadmill for 15 minutes (that's all i could muster) for 2.7 miles per hour.  After about a month i tried the elliptical for the first time.  I was lucky if i hit 2.7 miles.  The first time I could only do 5 minutes!

Now after 3 months of working out, I have been doing the elliptical for 30-60 minutes at a speed of 4.0-4.5.  The treadmill that's a different story.  I go at most 3.2 because if i go faster i feel unstable.....but i do have it at an incline......that's important.  I can't change the speed right now but as my endurance increases so does the incline.

As for how long.  I was going to the gym 6 days a week for an hour at a time.  My work scheduled changed and i can only do 30 minutes a day.  I am doing the same intensity and seeing the same results in my weightloss and inch loss ( on average 3 pounds and 5 inches)

My advice is don't watch other people.....do what's good for you and what feels good for you.  A trainer told me.....you should be able to speak a complete sentence without gasping.  If you can do that then you are at the right pace.

As a side note.....i saw a new "skinny" woman come into the gym and try the elliptical she was panting after 5 minutes and she was only going 3.5.  She had to stop.  She told me it kicked her butt.  So it's not just overweight people who are out of shape.

what I have is a treadclimber, not a treadmill...should have stated that! 

thank you tamara..

i usually don't pay attention to anyone else there.. because they are soo far away from where i'm at right now.. and i don't know anyone IRL who is my size and exercising.. i just wanted to know if what i'm doing is typical for my size.  I think sometimes people just want to give advice to me without knowing what i'm asking because i don't know how to ask right i guess.. that's all i wanted to know.. i know what i should be doing and i have gotten much better.. when i started on the treadmill i was doing 30 minutes at 2.7 and could barely move afterwards.. now i'm doing 30 at 3.3 or 3.4 and up until last week i was doing 45 minutes.. so i know i've gotten better.. but i didn't have anything to compare it to.. i'm doing better for me but what are others doing at my size doing.. make sense?  

since all the high gurus of fitness say you need to do about 20 minutes of cardio exercise daily, I'd say you're fine. my understanding is that it doesn't have to be some intense kick-your-arse workout either...walking your dog counts too. :)

I didn't mean to confuse you.  If you are seeing results, by all means keep doing whatever you are doing.  Others may have a faster pace, or slower, depending on *their* needs and fitness levels.  You need to do what you feel most comfortable with that is within your fitness range. 

If you are doing what is just *slightly* uncomfortable for you then you are doing just right.  If it's too easy, increase speed or incline, or both.

Forget the numbers of mph, they only give you a relative indication of how that compares to others...you need to do what is right for you.

Over time both the speed and the incline will increase (usually about every week or two) but don't force it.

In summary, if you see results, you arre doing it right, whatever the speed.

ok guys then here's my question:   how do i know how in shape i am.. i know i am still woefully out of shape but i feel better than before.. how am i supposed to know how i am doing if i have absolutly NOTHING to compare it to?  people who are in shape know how well  they are doing by checking their progress with other in shape people (don't tell me they don't because i hear the conversations at the gym about other peoples workouts and how they compare).  What is so wrong with wanting to know how i compare?  just because i'm fat and out of shape doesn't make me any less curious than those of you who are in shape.. and again.. i know what i am doing there!  i know how to work out!  i've gone through this all over and over with trainers and reading up on it.. i know what i am doing.. i just want to know HOW i compare!

You can find out how "in shape you are" by taking a fitness test. They take your age and weight into consideration.

I am 26 years old, 5'7 ½  weigh 244 pounds and I average at a speed of 6-7 on the cross-trainer for 25 minutes and 5 minutes cool down at 3. I hate the treadmill, it makes me feel dizzy. But I usually do 30 minutes at a speed of 6 with an incline of about 4. I feel totally exhausted by the end, but I don't feel injured. When I first started I could only do 10 minutes on the cross-trainer...so I am getting better.