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September 17, 2013 3:16 AM Subscribe
I want to get in shape for an activity holiday I'm going on in a few months. Unfortunately, all my experience of fitness to date has been 'dieting for weight-loss' and I don't have the slightest clue how to build my strength so that I can handle rocky terrain, bike for a few hours, or trek for a day. Difficulty level: high - I am overweight and clumsy.
We (my friends and I) will be staying in a hilly area and doing a lot of exploring by foot or bike. Generally I find myself having to bow out of doing too much hardcore activity because I am simply not fit enough to manage. I get out of breath before the others do. I am also poorly coordinated and afraid of falling over when negotiating steep rocky paths or slippery turf.
I have tended to avoid such activities before but I don't want to do that this time. I have a few months to sort myself out but I'm not sure how to go about getting tougher because I don't really know what I need to do. I have been overweight all my life and could well have a Masters degree in how to diet for weight loss, but know relatively little about strength-building. All my fitness activities to date have been focused on cardio or burning calories, and not so much on getting tougher.
I'm not a member of a gym, but what would I need to do if I went there? At the moment my activity is basically walking most places instead of taking public transport, and going swimming a few times a week, but again, I'm not a very fast or graceful swimmer.
I am not really too bothered about my weight from an appearance point of view, I have lost a little weight and am comfortable with myself, although I am still overweight.
I know I sound pathetically ignorant here and I'm a little embarrassed by this question but I know all you buff MeFites will have the answer!
We (my friends and I) will be staying in a hilly area and doing a lot of exploring by foot or bike. Generally I find myself having to bow out of doing too much hardcore activity because I am simply not fit enough to manage. I get out of breath before the others do. I am also poorly coordinated and afraid of falling over when negotiating steep rocky paths or slippery turf.
I have tended to avoid such activities before but I don't want to do that this time. I have a few months to sort myself out but I'm not sure how to go about getting tougher because I don't really know what I need to do. I have been overweight all my life and could well have a Masters degree in how to diet for weight loss, but know relatively little about strength-building. All my fitness activities to date have been focused on cardio or burning calories, and not so much on getting tougher.
I'm not a member of a gym, but what would I need to do if I went there? At the moment my activity is basically walking most places instead of taking public transport, and going swimming a few times a week, but again, I'm not a very fast or graceful swimmer.
I am not really too bothered about my weight from an appearance point of view, I have lost a little weight and am comfortable with myself, although I am still overweight.
I know I sound pathetically ignorant here and I'm a little embarrassed by this question but I know all you buff MeFites will have the answer!
Oh, and also - I am SUPER clumsy! I love classes where very little coordination is required, so I'd never steer a fellow clumsy person to, say, Zumba.
posted by Salamander at 3:55 AM on September 17, 2013
posted by Salamander at 3:55 AM on September 17, 2013
Do you have somewhere that you can climb stairs or use a stair climber machine? Do you have a bike or access to a fitness bike? Overall cardio will help, and overall strength will help, but the best training for doing thing X is always going to be practicing doing thing X. There's no strength training routine that is going to adapt your butt to spending a few hours on a bike saddle, fine tune your balance, or build up just the precise musculoskeletal support systems you need to keep up (with unprepared cyclists, for example, it's rarely the legs that are the point of failure, but rather the lower back, hands/arms, or knees that give out and start screaming to stop...).
posted by drlith at 3:58 AM on September 17, 2013
posted by drlith at 3:58 AM on September 17, 2013
If you're worried about clumsiness when navigating things or bicycling, work on your balance and core strength. You can do all kinds of stuff with a Bosu ball - just standing one-legged on the suckers can be a challenge, much less standing one-legged while trying to lean forward and touch your toe without falling over. Using a balance ball is fun too. You might be able to get a personal trainer to set up a routine for you in a session or two, if you don't want to start seeing one regularly. Cardio and weights are great, but if you want to feel more confident just walking around, balance work is really useful (and honestly it's kind of fun, like it's just goofing around while sweaty).
posted by sldownard at 4:11 AM on September 17, 2013 [1 favorite]
posted by sldownard at 4:11 AM on September 17, 2013 [1 favorite]
Best answer: Couch to 5k. Yes, I know you're not a runner. Do it anyway. If you throw in some swimming (who cares if you're ungraceful), bonus.
What you need to do is build up aerobic capacity. Then your muscles can handle the hikes.
posted by notsnot at 5:23 AM on September 17, 2013 [3 favorites]
What you need to do is build up aerobic capacity. Then your muscles can handle the hikes.
posted by notsnot at 5:23 AM on September 17, 2013 [3 favorites]
Best answer: Get yourself a few sessions with a personal trainer. Tell them your goals and have them give you a training plan. If you are disciplined enough and have the motivation, you don't need them to make sure you are keeping up with the training regimen, so you don't have to keep seeing them -- maybe once every two weeks, so they can give you something new to work on.
posted by ATX Peanut at 5:34 AM on September 17, 2013 [4 favorites]
posted by ATX Peanut at 5:34 AM on September 17, 2013 [4 favorites]
Best answer: For the clumsiness issue, would you consider getting hiking poles to help you out while walking? They make a big difference in terms of both walking speed on flat ground and stability in rocky/hilly areas. I got my first pair from Wal-Mart for about $20, and they lasted over a year. I now have nice Black Diamond ones from REI (significantly more than $20) and won't hike without them any more. If you're going to be walking around on pavement, keep the rubber tips on. I know I look a little dorky walking around town with rubber tipped hiking poles, but I can go farther faster and with less foot and knee pain by using them.
Since you have a few months and already do some walking, I'd add to it and try to do longer and longer walks, seeking out more difficult terrain when you feel comfortable doing so. In just about a month, I've gone from feeling like anything more than 3 miles was uncomfortable to being really comfortable with 7 miles and able to do 10+. I know weights would help me get in shape faster, but I'm enjoying walking right now. I do not enjoy running, and if I tried to add that, I would probably just give up on it. I have enough time to do long walks on weekends, so that's what I'm doing.
I'm also a very ungraceful swimmer, but I'm finding I'm enjoying it more now that I swim with a mask and snorkel...yes...at the YMCA. I look like a dork (I apparently look like a dork in all my physical activities), but I can swim farther and get more muscle strength/endurance by swimming with the snorkel and not worrying so much about breathing. I'm not the only one at my pool who does it, so if the breathing is keeping you from swimming as much and you have some tolerance for looking dorky, maybe try that, too.
Wal Mart Poles
REI poles
I am not buff and am also working toward an active vacation, and slow and steady with things I already enjoy seems to be working better than other approaches I am less likely to stick with.
posted by BlooPen at 5:37 AM on September 17, 2013 [5 favorites]
Since you have a few months and already do some walking, I'd add to it and try to do longer and longer walks, seeking out more difficult terrain when you feel comfortable doing so. In just about a month, I've gone from feeling like anything more than 3 miles was uncomfortable to being really comfortable with 7 miles and able to do 10+. I know weights would help me get in shape faster, but I'm enjoying walking right now. I do not enjoy running, and if I tried to add that, I would probably just give up on it. I have enough time to do long walks on weekends, so that's what I'm doing.
I'm also a very ungraceful swimmer, but I'm finding I'm enjoying it more now that I swim with a mask and snorkel...yes...at the YMCA. I look like a dork (I apparently look like a dork in all my physical activities), but I can swim farther and get more muscle strength/endurance by swimming with the snorkel and not worrying so much about breathing. I'm not the only one at my pool who does it, so if the breathing is keeping you from swimming as much and you have some tolerance for looking dorky, maybe try that, too.
Wal Mart Poles
REI poles
I am not buff and am also working toward an active vacation, and slow and steady with things I already enjoy seems to be working better than other approaches I am less likely to stick with.
posted by BlooPen at 5:37 AM on September 17, 2013 [5 favorites]
Best answer: Yes. As said above, you should pay for about 4 sessions with a personal trainer who can put together a customized training program for you to follow at the gym.
There's no need to feel like you don't have a plan -- there are professionals who exist to help people like you become fitter in exactly the ways they desire.
posted by killdevil at 5:38 AM on September 17, 2013
There's no need to feel like you don't have a plan -- there are professionals who exist to help people like you become fitter in exactly the ways they desire.
posted by killdevil at 5:38 AM on September 17, 2013
Thanks to my particular metabolism and temperament I've never been overweight or seriously out of shape, but a couple of times I've signed up for an especially demanding activity that I needed to train for. These were mostly organized long-distance bike rides, but I'm not sure it matters that much what the particular activity is. Training basically boiled down to steadily pushing the envelope of what I could do, riding a little further at each session so that by the start of next week I could do substantially more than I could at the start of this week. Lather, rinse, etc. A schedule of targets is helpful, e.g. on this date I will do this much. It's important, though, to be able to discern when you're pushing things too far, too fast. It's good to get winded and sore, up to a point, but don't injure yourself. If you can't tell the difference between pain that's merely unpleasant and pain that indicates a serious problem, a trainer can probably help you with that.
posted by jon1270 at 5:48 AM on September 17, 2013
posted by jon1270 at 5:48 AM on September 17, 2013
Nthing getting a trainer and having him/her help you with a plan to up your endurance and strength.
At the gym, you can alternate cardio/endurance with strength training. If you're going to bike, use the bikes at the gym, or better yet, find a bike to buy and start biking around your city. For climbing, find a climbing wall and tackle that. For hiking, hit the treadmill on a terrrain like setting.
You won't get the exact duplication of what you're doing on your vacation, but you'll be fitter and feel better once you're on your vacation.
posted by Ruthless Bunny at 6:13 AM on September 17, 2013
At the gym, you can alternate cardio/endurance with strength training. If you're going to bike, use the bikes at the gym, or better yet, find a bike to buy and start biking around your city. For climbing, find a climbing wall and tackle that. For hiking, hit the treadmill on a terrrain like setting.
You won't get the exact duplication of what you're doing on your vacation, but you'll be fitter and feel better once you're on your vacation.
posted by Ruthless Bunny at 6:13 AM on September 17, 2013
Best answer: Join a gym, hire a trainer and tell them you want to do Starting Strength. See if you can check out the book from your local library too, it's a fast read. You need someone who knows what they're doing to coach your technique. Once you've got it down, fire the trainer.
Make sure you keep track of what weights you're lifting so that you can add to them each week. Make a table and print it out to bring with you if you need to.
For the first two or three weeks you'll probably only be able to manage one session a week, then two, then three. The days you're not lifting weights, I do some hiking and biking. It will help your muscles recover faster and build up your endurance.
You'll get a lot stronger really fast. A lot of this will be from your muscles getting used to working together. For you, I think the main benefit to the strength training will be that you'll train your muscles to recover faster closing followed by an increase in general strength. It does give you a solid cardio workout too and doing some hiking and biking will help that a lot.
posted by VTX at 7:34 AM on September 17, 2013
Make sure you keep track of what weights you're lifting so that you can add to them each week. Make a table and print it out to bring with you if you need to.
For the first two or three weeks you'll probably only be able to manage one session a week, then two, then three. The days you're not lifting weights, I do some hiking and biking. It will help your muscles recover faster and build up your endurance.
You'll get a lot stronger really fast. A lot of this will be from your muscles getting used to working together. For you, I think the main benefit to the strength training will be that you'll train your muscles to recover faster closing followed by an increase in general strength. It does give you a solid cardio workout too and doing some hiking and biking will help that a lot.
posted by VTX at 7:34 AM on September 17, 2013
As others have already said...
Couch to 5k will increase your stamina and ability to climb up rocky areas and walk for a while.
Then, get on a bike and do some rides, with the goal to build up comfortably doing at least 70% of a typical expected vacation ride. If you do the running thing, this part is probably more about getting your butt ready than actual conditioning. The jogging will do the conditioning.
My slightly lazy 13 year old is on week 6 of a couch to 5k right now. If she can do it, anyone can.
posted by BearClaw6 at 7:41 AM on September 17, 2013
Couch to 5k will increase your stamina and ability to climb up rocky areas and walk for a while.
Then, get on a bike and do some rides, with the goal to build up comfortably doing at least 70% of a typical expected vacation ride. If you do the running thing, this part is probably more about getting your butt ready than actual conditioning. The jogging will do the conditioning.
My slightly lazy 13 year old is on week 6 of a couch to 5k right now. If she can do it, anyone can.
posted by BearClaw6 at 7:41 AM on September 17, 2013
Best answer: OK, you're awesome for doing this.
I was an indoorsy couch potato for 30+ years and am now an exercise addict. Here's my advice.
Get a personal trainer.
That's kind of it, actually. Fitness is a skill like any other, except unlike some other skills, it's physical, so very difficult to learn from a book. Find someone who you like and connect with, who won't fat-shame you or alienate you. Rocky music is a good clue actually, because sometimes old-school boxing gyms have very cheap trainers. (I paid 85/month for gym membership and what amounted to personal training 3 days a week - although sometimes there'd be 1-3 other people there at the same time.) This person will tell you how to work out safely. They will adapt your workout for your abilities. They will push you, which is very difficult to do by yourself. But ideally they will push you within a range of safety that will allow you to be at a leading edge of your ability without hurting yourself.
There's lots of other stuff to try, most especially structured stuff like group classes or workouts with friends which will give you the externals you need to start something like this, but the main thing I think you should do right now is find a reasonably priced, safety-focused, like-minded personal trainer.
I guess the final but maybe most important thing is to exercise at a regular time and schedule, to help cement it as a habit. "I go to spin class every Wed at 6" is easier than "I should probably work out today." This actually is another argument for the personal trainer. You have an appointment, you have to be there.
Good luck!
posted by latkes at 12:17 PM on September 17, 2013
I was an indoorsy couch potato for 30+ years and am now an exercise addict. Here's my advice.
Get a personal trainer.
That's kind of it, actually. Fitness is a skill like any other, except unlike some other skills, it's physical, so very difficult to learn from a book. Find someone who you like and connect with, who won't fat-shame you or alienate you. Rocky music is a good clue actually, because sometimes old-school boxing gyms have very cheap trainers. (I paid 85/month for gym membership and what amounted to personal training 3 days a week - although sometimes there'd be 1-3 other people there at the same time.) This person will tell you how to work out safely. They will adapt your workout for your abilities. They will push you, which is very difficult to do by yourself. But ideally they will push you within a range of safety that will allow you to be at a leading edge of your ability without hurting yourself.
There's lots of other stuff to try, most especially structured stuff like group classes or workouts with friends which will give you the externals you need to start something like this, but the main thing I think you should do right now is find a reasonably priced, safety-focused, like-minded personal trainer.
I guess the final but maybe most important thing is to exercise at a regular time and schedule, to help cement it as a habit. "I go to spin class every Wed at 6" is easier than "I should probably work out today." This actually is another argument for the personal trainer. You have an appointment, you have to be there.
Good luck!
posted by latkes at 12:17 PM on September 17, 2013
Best answer: One more thing: if you try anything suggested here, including a personal trainer, and it doesn't work for you, that's OK. Try something else.
I tried couch to 5k 3 times. I never made it past week five. I just fucking hate running. Also tried 100 push ups. Couldn't make it past about 5 push ups. But meanwhile I was loving my training at the boxing gym, hiking in the woods, and trying out new stuff like climbing and kayaking. Some stuff isn't for everyone, or isn't for everyone right now. If it doesn't work for you, try something else.
posted by latkes at 12:23 PM on September 17, 2013 [2 favorites]
I tried couch to 5k 3 times. I never made it past week five. I just fucking hate running. Also tried 100 push ups. Couldn't make it past about 5 push ups. But meanwhile I was loving my training at the boxing gym, hiking in the woods, and trying out new stuff like climbing and kayaking. Some stuff isn't for everyone, or isn't for everyone right now. If it doesn't work for you, try something else.
posted by latkes at 12:23 PM on September 17, 2013 [2 favorites]
Like VTX, I recommend a good strength training regimen. I started getting serious about working out when I decided that I wanted to be able to do longer and more strenuous hikes. My first approach was lots of cardio. It helped, some. But then I decided to focus on strength training, due to the very positive stuff I read about it here on Ask. The difference that weight training has made is just incredible. Your power in hiking and biking comes from your legs (duh) - to be a strong hiker and biker, you need to build your leg muscles. Just improving your cardiac health is not going to cut it.
The weight room is intimidating. I would suggest checking out Starting Strength or New Rules of Lifting, identifying the exercises you need to do, and then working with a trainer at your gym to learn how to use the machines and weights correctly and safely.
posted by imalaowai at 1:13 PM on September 17, 2013
The weight room is intimidating. I would suggest checking out Starting Strength or New Rules of Lifting, identifying the exercises you need to do, and then working with a trainer at your gym to learn how to use the machines and weights correctly and safely.
posted by imalaowai at 1:13 PM on September 17, 2013
You describe yourself as clumsy, but you can get way better at outdoors stuff by doing it more. Sure, some people are just naturally graceful. The rest of us have to work at it. So practice walking on a trail, climbing over rocks, or whatever you plan to be doing on this holiday, and give yourself ample time to recover from the soreness you will feel afterward.
Good luck and have fun!
posted by computech_apolloniajames at 1:28 PM on September 17, 2013 [1 favorite]
Good luck and have fun!
posted by computech_apolloniajames at 1:28 PM on September 17, 2013 [1 favorite]
Best answer: Hello I am here to spread the gospel of stairs. Especially with your concerns about balance while hiking on uneven terrain. Steps to better balance and stronger legs:
1) Find some stairs. Like, at least 50 stairs. Concrete is good, you'll probably want railings at first.
2) Get geared up: your favorite workout fancypants, water bottle, music. Have a little granola bar an hour beforehand so your body can keep on keepin on
3) Go up the stairs like this (go back down normally) for a certain amount of time or a certain numer of times (mix it up!):
2x as fast as you can
2x skipping a step (engage those butt muscles!)
2x double-footed hops up the stairs (you'll probably need to hold a hand over the rail at first... I sure did)
2x double-footed hops skipping a step-- get them knees in the air! (after you get comfortable with one step at a time)
Yeah!!!!!
posted by stompadour at 2:34 PM on September 17, 2013
1) Find some stairs. Like, at least 50 stairs. Concrete is good, you'll probably want railings at first.
2) Get geared up: your favorite workout fancypants, water bottle, music. Have a little granola bar an hour beforehand so your body can keep on keepin on
3) Go up the stairs like this (go back down normally) for a certain amount of time or a certain numer of times (mix it up!):
2x as fast as you can
2x skipping a step (engage those butt muscles!)
2x double-footed hops up the stairs (you'll probably need to hold a hand over the rail at first... I sure did)
2x double-footed hops skipping a step-- get them knees in the air! (after you get comfortable with one step at a time)
Yeah!!!!!
posted by stompadour at 2:34 PM on September 17, 2013
...learn how to use the machines and weights correctly and safely.
I'd stay away from the machines and stick with free weights. It's been my experience that free weights are safer. There are a bunch of little stabilizer muscles that don't get worked out when you use the machines and the mismatches in strength between them and the larger muscles can cause injuries. I tore one of those stabilizer muscles in my upper back when I used to use those machines and had to see a physical therapist to get it to heal and she was the one to direct me towards free weights.
posted by VTX at 7:48 PM on September 17, 2013
I'd stay away from the machines and stick with free weights. It's been my experience that free weights are safer. There are a bunch of little stabilizer muscles that don't get worked out when you use the machines and the mismatches in strength between them and the larger muscles can cause injuries. I tore one of those stabilizer muscles in my upper back when I used to use those machines and had to see a physical therapist to get it to heal and she was the one to direct me towards free weights.
posted by VTX at 7:48 PM on September 17, 2013
I was a lot clumsier before I did a steady routine of yoga. There's something about trying to work so hard at all those balance poses that pays off in day to day agility.
posted by foxfirefey at 5:15 PM on September 18, 2013
posted by foxfirefey at 5:15 PM on September 18, 2013
Response by poster: You guys!!! I'm meeting a personal trainer for a chat TODAY! I am quite terrified, he has a challenge in store. Thank you for the ideas.
posted by Ziggy500 at 2:02 AM on September 19, 2013 [1 favorite]
posted by Ziggy500 at 2:02 AM on September 19, 2013 [1 favorite]
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Does your local gym have anything like Les Mills' Body Pump? That whips people into shape right quick, done frequently enough and done right. It's basically low-weight high-reps, set to music. It's pooh-poohed by 'hardcore' weight lifters, but I found it excellent for improving my cardio fitness and gaining some muscle while having fun (depending on your definition of 'fun' ;).
posted by Salamander at 3:48 AM on September 17, 2013 [1 favorite]