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  • Building Endurance

     

    Alright...I've admitted to myself that I am 242lbs. While I've never really denied that fact, the way I saw myself vs. the way I actually am, didn't line up. I don't look my weight, so I would approach working out like I wasn't 242. I'm in terrible shape, despite not looking that big, and when I try to dive headfirst into a workout plan, I get discouraged that I can't complete the tae bo dvd, or that within a few minutes of jogging my chest is burning. I'm supposed to be doing Oprah's boot camp and even though I want to complete my plan of action, I end up not doing so because I'm dissapointed in myself and how easily I get tired.

    So what I'm asking, is what are some ways I can build up my endurance? I know starting out slow is probably the obvious answer, but are there any other ways? <_<

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    You have to start out slowly. When I started working out in June, I could barely do the 1 mile Leslie Sansone tape, it is only 15 minutes. I did that tape took a bath and went to bed and slept like a log.

    Now 7 months later, I can do an hour of aerobics and 1 hour of weight training. I am not even close to my target weight but I have gotten better. It did not happen over night but you can't give up.

    ETA: To answer your questions, NO there is no easy way to build up endurance. Would you really want a quick fix for building up endurance? Remember, it could work quickly in the opposite direction. There is nothing wrong with having little endurance, you just have to work on it.

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    I hear exactly what you're saying...I get discouraged when I can't get through my pilates tape! My shins and back be on fire after 20min.

    I'm guessing you can gradually increase the time by, say, 2 minutes at each work out session. As your energy level increases, so can your time.

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    Also, try walking at a brisk pace for about 15 minutes, that will warm you up and get your blood pumping, remember to breathe deeply and swing you arms up and down to increase your heart rate.

    After 15 minutes, you should be warm but not too tired, jog for 5 minutes, walk briskly for another 10 minutes and cool down.

    That sounds doable right? Add another minute of running every week, it will be slow but eventually you will do it. There's no quick fix to this one.

    I'm only about 20lbs over my target weight but I have sucky endurance cuz I used to sprint when I was younger and would be dead if I ran the 1/4 mile. Now I can run a mile and a half and my goal is to run a 5K this summer.

    Good luck!

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    I hear exactly what you're saying...I get discouraged when I...

    That is sooo true, start out nice and slow but don't be afraid to push yourself to. Thats where you burn those extra calories that will be of help in your weight loss goals.

    Last november I was totally out of shape and 20 pounds heavier than my healthy weight. I started jogging at a slow pace for a couple of minutes then walked briskly for a minute then repeated that cycle. I did sit ups everyday and lowered my caloric intake to 1200 a day. At first, I was sore and starving that first week! But my body got accustomed to the challenge and gradually over the weeks I increased my cardio time. I am now 20 pounds lighter and now I run 4.7 miles a day. All glory goes to God.

    Don't get discouraged because you will make it...just take one day at a time and even if you are not able to work as hard as you did the day before just do something...something is better than nothing at all.

    God Bless

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    What really helped build my endurance quicker is adding jumping rope to my cardio. When I first started I could only do about 20-25 counts and I was extremely winded but now I can do 500+ counts, easy. I do cardio 5 days a week and strength training 5 days a week.

    But like everyone else said, take it slow. It doesn't come over night and your body has to adjust. Take it from me when I first started exercising again I had NO stamina...I really had to push myself to make it through a 30 minute cardio session. But now it's actually easier and fun and it's only been a little over 2 weeks. The key is consistency...if you workout consistently for a a few weeks you will start to notice small changes in your endurance.

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    Thanks ladies...I'm going to try the walking/jogging alternation, and the jump rope as well. I'm actually looking forward to jump roping, haven't done that since I was a child. I am going to push to do at least the first half of tae bo without stopping and work my way to the whole routine. I know if I can just make it through at least two weeks with some consistency, I will feel better and it will become routine.

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    you can do it mizz_jazz!

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    you can do it mizz_jazz! 693874...

    You sure can. Good luck!!

    *Sirius

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    Cardio, Cardio, Cardio.....(run, jump, dance, play ball, etc....Any action verb ).

    Everyday. Starting for about 30mins per session.

    (African Dance helps me. You can be any size and/or weight, and it's no big deal. LOVE it!!!)

    - Sacral

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    Great suggestions ladies. Sacral I LOVE African Dance.

    miss_jazz
    How abt interval training? Cardio (running, walking, jumping jacks, jump rope) mixed with strength training (weighttraining/stretches/pilates/pushups/lunges/sit ups/squats/leg lifts).

    Warm up. 4-5 min cardio, 4-5 min strength. First day do what you can and then gradually increase the intervals. Don't forget to cool down.

    Next thing you know you'll be going for a straight hour. The breaks allow you to "recover" so you can exercise longer and harder.

    All you need is a stop watch and some motivation!

    You can do it!

    HTH,
    ED

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    that's a great suggestion EarthyDiva. I am going to try this today

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    I went out and got my jump rope on Friday and have jumped everyday...I'm up to 500, but they're spread out between laps at the track. My goal now is to be able to do a hundred straight without getting tripped up...I have big feet lol. I love jump roping now

    I've kind of been doing an interval training type thing, but not as in depth as what EarthyDiva listed. I will try this sometime this week.

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    keep it up girl

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    if you can take classes, i'd go that route. i push myself more when i'm around other people. you'd be surprised what you can do just to save face. also, last year when i was 200 lbs my messed up leg & hip would swell an ache so i popped advil before workouts. now i don't need to.

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