Exercise! - strength training for the obese?
02-25-2014, 11:18 AM
My name is Edie and I need to lose a little over 100 lbs. I can do walking, dancing, videos etc. for cardio, but I need ideas for strenth training that I can do at my weight.
I can't do a regular push up, but I did just figure out that I can do them at an angle, against my desk, or a counter top. I can do squats if I don't go down too far and hurt my knees. What else can I do for strenght training with little or no equipment at my weight?
I really want to get things rolling while I have motivation. If I can start moving and make it a habit I think I might have some success!
02-26-2014, 12:11 PM
Hi Edie - the easy answer to your question is 'Do whatever you can'. So yes, you can do elevated push ups and quarter squats, you can try adding an extra 10minutes of walking to your daily routine, etc.
Here is a great series of articles about beginning training as an obese individual:
And you can also check out another article I posted about last week:
Go at your own pace, and take pleasure/confidence from the fact that something is better than nothing. :) Best of luck!
02-27-2014, 02:38 AM
I was about 260 when I started doing the 30 day shred with Jillian Michaels- it's on youtube for free. I highly recommend it.
Though, at that weight I spose we were about the same seeing how I am a few inches shorter than you. I started slow I made it about 8 minutes the first time including stopping a second so don't push yourself. I also couldn't do a jumping jack at the time so I did the arm movements and bounced.
I noticed a difference the first week. Don't go off my weight now I bounce back and forth between working out lol :/.
Maybe you don't need modifications but I definitely did. Try this if you want to start. Remember don't jump all in at once. I think it's great you are ready to get it going though, strength training is amazing and makes a huge difference in looks much quicker than on the scale.
http://www.myfitnesspal.com/topics/show/273101-modifications-for-the-30-day-shred <-- Here is some modifications.
This is me using mostly just 30 day shred for about 4 months but maybe missing 3 or 4 weeks out of the months months. I could also do jumping jacks about a month into it! lol http://www.photobucket.com/Buttercup8587
The first pictures in the panties and sports bra I was a little over 250 in May and the last set in the shorts and sports bra was September. I did 30 day shred about 3 days a week and some zumba for cardio sometimes. I'm sure my results would be more amazing if I did it more and stuck with it. I think I may had taken a month off out of all that.
I started with Jillian and I'm back on the 30 day shred it does amazing things. Just be safe, because when I started I went full force trying it all and did pull my hamstring. Then I couldn't work again for days. So, keep in mind to do your best but listen to your body too :)
02-28-2014, 09:39 PM
In addition to the modified squats and push-ups you're doing, I'd recommend planks. Start on your knees and work up to holding them for longer time periods. Also do modified side planks. As you progress, challenge yourself to go to your toes, or hold them for longer time frames.
I recommend the 30 Day Shred, too. I also modified the jumping jacks at first -- still do, because I find all the jiggling uncomfortable. But, it's a short workout, and goes fast. Just when you think you can't do another rep, it switches to another move, and before you know it, it's over! Getting started is the hardest part, but if you're not ready, you don't have to move on to the level 2 or 3 workout. Just keep doing #1 until you feel like you can make it. You'll notice a difference in stamina in just a few workouts!
Eventually, I started TRX training which uses your body weight, and found that to be very effective. Now, I do a weight lifting class twice a week with free weights. It's great to feel your body getting stronger!
Good luck! :strong:
02-28-2014, 11:08 PM
I am heavier than you & I started doing Zumba on xbox 360 a week or so ago and I can already tell a big difference in my stamina. I think the bottom line is this: Do something. Move your body. It will get easier!
When I say "doing Zumba" I mean, doing exactly what I can, following along the best that I can. I'm not keeping up all the time, but I do my best and each day I can do more. It used to kill me to do 30 minutes. Now the 30 minutes are up and I'm not exhausted so I need to do more. And seriously, it has been a week or so. I doubt it's been 2 weeks. Do what you can. You will be surprised how forgiving our bodies are and how quickly they start to strengthen.