Exercise Advice

"Jcarr" (jcarr) 03/09/2016 at 09:32 • Filed to: None

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Good morning, Oppo. My wife and I recently realized that we’re not getting any younger and, as a result, we bought a gently-used Nordic Track elliptical from some friends of ours. I have been the beneficiary of some phenomenal metabolism, so while I look like a slim, healthy 32-year-old, I’m really a morbidly obese man trapped in a 140lb body.

I want to start using the elliptical to get myself into good cardio shape first and foremost. What would you suggest as far as frequency/amount of time/methods etc.?

I want to get in shape, but I don’t want to go too hard too fast or hurt myself.

Nibby > Jcarr 03/09/2016 at 09:36

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Put a fishing rod on it and attach a juicy steak at the end of the hook. You’ll be fit in no time.

SidewaysOnDirt still misses Bowie > Jcarr 03/09/2016 at 09:37

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LS swap, bro!

Supreme Chancellor and Glorious Leader SaveTheIntegras > Jcarr 03/09/2016 at 09:39

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Twice a week

Bump up to three times a week after a month

iSureWilll > Jcarr 03/09/2016 at 09:44

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Like you I also have good metabolism but I’m a skinny fat 150lb guy. Below is a link where I asked a similar question although its more towards lifting at home - not cardio.

http://cigarlounge.kinja.com/at-home-workou…

My recommendation for frequency - 3-4 times per week with at least 1 rest day between activities. Also, eat well and healthy. One meal per week eat garbage like pizza, ice cream, etc. When you eat healthy all the time your metabolism will slow so eating crap every once in a while will spike it and keep it “on its toes”.

probablyshoulduseafakename > Jcarr 03/09/2016 at 09:49

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you don’t have to take it to the extreme like this guy, but here he gives specific advice on what to do in order to get fitter, depending on how out of shape you currently are. i found it pretty helpful

Funktheduck > Jcarr 03/09/2016 at 09:49

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It really depends on your current state of health.

If you were to go to a trainer they’d look at you and ask a few questions and then make an educated guess of where to start.

If I were you I'd pick a lower setting and aim for 20 minutes. If that's too easy the next time bump it up (or if too easy during). I'd recommend 20-30 minutes a day for cardio, everyday once you get to a point where your fitness can handle daily. You wanna build your body and heart muscles safely and to a point where you don't get discouraged.

450X_FTW > Jcarr 03/09/2016 at 09:50

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When I began training for my desert race I was at 226 pounds (6'3"). Over 8 months I got my weight down to 201 and had more energy than ever. My workout was cardio to lose weight, free weights to gain muscle. At the peak I was working out 4-5 days a week and had the same routine

15 minutes of stretching
10 minutes of rowing at highest resistance
15 minutes free weights
10 minutes rowing at highest resistance
15 minutes free weights
1 hour of elliptical at resistance 10/20

I had a specific workout plan though as I needed very little amount of core muscle, and high amount of all arms, shoulders, legs, and endurance training.

Flat Six > Jcarr 03/09/2016 at 09:50

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I was in the same situation (aka 30 something “skinny fat”) about 4 months ago. Then I started running 3 miles about 2x per week. At first I had to walk half the time. Now I am running 4x per week 4 miles. I’m in a lot better shape and looking to see what to do next. I think key is to get your heart rate up in the right zone for the right amount of time (e.g. max heart rate for 30 minutes) and keep regular schedule (3-4 times per week).

Ash78, voting early and often > Jcarr 03/09/2016 at 09:51

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EDIT: Lest I sound too negative, I wanted to say congrats on taking the hardest step and committing to a program. The rest is just gravy — anything you stick with is better than something you won't stick with.

I would actually go with high-intensity intervals. You’re not interested in weight loss (usually long and slow paces), but it sounds more like you want overall cardio fitness. So maybe try going hard and fast for 30-60 seconds, then take 60-90 seconds slow, then repeat — that’s a rough summary, but look up “cardio HIIT” and elliptical for some more specific ideas. I’m not an elliptical fan, personally — they’re low impact, but IMHO the training isn’t very transferable. It just makes you really good at doing the elliptical :D

Xyl0c41n3 > Jcarr 03/09/2016 at 09:58

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When I first started working out at a gym, I was pretty out of shape, too. I went 3-4 times a week, but I started small with what I was actually doing.

I’d walk on a treadmill for about 4-5 minutes while reading an e-book on my phone. (I propped the phone up on the “dash” of the treadmill). Basically, I’d read for a few minutes until I got to the end of a paragraph. Then I’d jog at a relatively slow pace for one minute. Then I’d walk and read again for a few minutes, then jog again for one minute.

I’d do that for one week. Then the next week, I’d up the jogging to two minutes. Then the next week, three minutes, etc. Eventually, I was only walking for about 2 - 3 minutes intervals, while jogging for longer periods.

My jogging pace naturally increased as I got more comfortable with the machine, and as the exercise started paying off. I also started naturally increasing the length of time I was on the machine as a whole. I went from only about half an hour to a whole hour. I also started adding inclines, beginning with no incline at the beginning of a session and then slowly working my way up to maybe a 30 degree incline, then back down.

I know “walking” is a bit harder on an elliptical. The nature of how the machine works makes you want to go at a faster pace, however, I’d encourage you start small. It doesn’t hurt to even underestimate yourself a bit in the beginning — to go a little slower or for a shorter period of time than you think you can handle — because, though you more than likely have the stamina and strength to knock out a sprint, starting out too strong can serve as a discouragement over the long term. You push your body too hard, too fast and you end up feeling more tired, sore or hurt.

Anyway, hope that helps. Good luck!

ttyymmnn > Jcarr 03/09/2016 at 09:59

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I don’t want to go too hard too fast or hurt myself.

At my age, there’s no way that’s going to happen. Also, 140 lbs? Jeebus Christmas, whatever you do, don’t lose weight.

Jcarr > ttyymmnn 03/09/2016 at 10:00

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Been stuck here since high school. Guess I shouldn’t complain. :)

Jcarr > Xyl0c41n3 03/09/2016 at 10:02

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Thanks for the tips, good stuff!

ttyymmnn > Jcarr 03/09/2016 at 10:04

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No, you shouldn’t. I’m working on getting myself down to 200 lbs. I’m at about 215-220 right now. I need to do more exercise, but for now, it’s all about calories and moving when I can. I’ve also cut way back on my drinking (during the week). I was a scrawny scrag coming out of HS, but then I discovered beer and never looked back. But since heart disease is the leading killer of men my age, I need to lose this gut. That ring of fat around the middle is hell on your heart.

Gone > iSureWilll 03/09/2016 at 10:06

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This or similar. With 30min-1hr workouts. You’re not going to go max the whole time, warm up for 5 or so, get your heartrate and up and sweat, cool down for 5 or so. Stay in 70-80% of max (Zone 3) for aerobic. 80-90% is generally anaerobic threashold (Z4).

Z2 is generally what is considered the fat burning zone (60-70% max). I’ve seen new math for max as either:

Male: 210-1/2age-(5%*weight)+4
Female: 210-1/2age-(1%*weight)

Old standard is 220-age for max. Either way, try using the 5 zones method for heartrate IMO.

Jcarr > ttyymmnn 03/09/2016 at 10:08

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Good luck to both of us!

crowmolly > Jcarr 03/09/2016 at 10:10

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Go buy a Polar heart rate monitor and use that to train in a range. That way you can gauge your efforts better. It will act like a coach on your wrist.

Turbineguy: Nom de Zoom > ttyymmnn 03/09/2016 at 10:44

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220? Amateur! My goal this year is to lose fiddy and get down to 225. Even got this nifty new treadmill from Sears to help out. Now if I could just sew my mouth shut..

ttyymmnn > Turbineguy: Nom de Zoom 03/09/2016 at 10:55

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I started using My Fitness Pal to help track calories. I don’t do it religiously, but it really helps to understand just how much food I should (or should not) be eating. Good luck! I was upwards of 240 at one time, and I couldn’t sleep, my BP was shit, and my back always hurt. Get some of that weight off and you’ll feel a lot better.

Turbineguy: Nom de Zoom > ttyymmnn 03/09/2016 at 12:36

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I use the Sparkpeople app, and it's been very helpful as you don't really know how much you're eating unless you track it. Which is a PITA but you gotta do it. I just have to find the right mix of diet & cardio and stick with it long enough to start seeing results then I'm good.

Textured Soy Protein > Jcarr 03/09/2016 at 13:24

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The elliptical at my gym has a bunch of programs plus variable resistance and stride length. Depending on what features yours has, not all of this may apply.

At first, I did 20 minutes on the “fat burn” program that is mostly steady-state jogging but it starts out at a lower resistance, ramps you up a bit, then you go the same resistance until the last couple minutes it ramps you back down.

From there, I started going up to higher levels of the same fat burn program and doing 25 and then 30 minutes. Generally I’d sprint the final 30-60 seconds.

Then I started increasing the program level over the course of my workout, so like every 8 minutes I’d bump it up to the next level of the fat burn program. Also I started messing with the variable stride length so I’d increase both my stride and my resistance.

Now I do the interval program where it gives you progressively higher “hills” to run up with crazy high resistance and long stride lengths, with periods of less-intense resistance and shorter strides in between. For the last third of the program it starts making the hills easier again but I say screw that and bump up to a higher program intensity.

All along the way, I kept finding new and different ways to increase the difficulty, and I still do that. Right now I do level 15 for the first 2/3 of the interval program then after the final big hill I bump it up to level 20. It maxes out at 20. So I still have some headroom until I can get up to level 20 for the whole workout.

The nice thing about an elliptical is since there’s no impact, you can work up to the really hard levels without killing your joints.

Also given what you say about your weight, you will probably get really scrawny if you do only cardio. The high resistance levels on the elliptical will build some leg strength but you need to do strength training.

Jcarr > Textured Soy Protein 03/09/2016 at 13:28

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Good info. Yeah, I’ll start doing strength training as well. Just wanted to focus on cardio for now to get that healthy.

Textured Soy Protein > Jcarr 03/09/2016 at 13:36

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That’s what I did as well. I went a good 9 months doing nothing but elliptical. I had a lot of weight to lose and kept making progress so I went probably longer than I should’ve before I started lifting. Since you don’t have a bunch of weight to lose I’d give it maybe 2-3 months where you get your endurance up, and at least do basic stuff like push-ups and other calisthenics that don’t require weights. If you’re not going to join a gym, you can get a ton of value from adjustable dumbbells and a pull up bar.