Excercise is good for you???

Options
Spunky43
Spunky43 Member Posts: 2
edited June 2014 in Working on Your Fitness

OK, I'm 43, 3.5 years from dx & treatment.  Time to get the excess pounds off this bod!  I've been going to the gym 3 times a week the 1st of Aug., walking and light weight lifting.  WHEN AM I GONNA FEEL BETTER?  I am seriously dragging.  Everything is stiff and sore, especially in the morning.  I've never weighed this much and I know I have to do it, but where in the world are those endorphins (sp?) I always hear about? 

Are there any other ladies out there struggling with this?  I wanna quit, pain is not my friend.  I'm starting to think I'm a real wimp.

Darn it!  Want my old bod back.  But in the meantime - a good moan will have to do.  :-)

· Share on FacebookShare on Twitter

Comments

  • roseg
    roseg Member Posts: 3,133
    edited October 2007

    Are you monitoring your heart rate?

    To get the "feel good" endorphins going you have to sustain your heart rate in the 70% of max range for at least 20 minutes.  

    That's 220 - your age * .75. So for you about 133 beats per minute. Lots of times the machine you work out on will have a monitor.

    To lose weight you need to cut back on what you eat because exercise will not burn enough calories alone to get any weight loss.

    If you aimed to do 20 minutes of aerobic exercise in your 70% range three times a week, plus 30 minute of walking 4 other days a week you'd probably get in shape faster.

    I advocate working out on machines where you can monitor your heart rate some days, and hitting a class other days. The classes will often do more interval training where your heart rate goes up and down quickly, and that will build fitness.

    Pick up a copy of Women's Health or Shape magazine. They have some kind of workout nearly every month, and can help you design a plan that keeps you interested. 

    · Share on FacebookShare on Twitter
  • trigeek
    trigeek Member Posts: 916
    edited October 2007

    Spunky,.

    I found out that going to the gym for the sole goal of weight loss just did not give.. hmm.. the umphh!!

    Set a goal,like a race it could be a 5k, or something more ambitious whatever floats your boat.

    Find a group to train with for this event, or just find a couple of gals who you could hook up with while going to the gym, walking outside... or whatever. ( your local running/biking stores will have information )

    Make it fun, build your strength in the gym but then use it outdoors to do what you like doing !

    Before you know 'the dreaded gym/workout hours ' will be the ones you will be looking forward to.

    · Share on FacebookShare on Twitter
  • bomber410
    bomber410 Member Posts: 564
    edited October 2007

    To Rose's point, one needs to check one's diet and be sure the food taken in complements your exercise goals.  And drive the heart rate up as Rose says to a sustained point of 20 - 30 minutes.  Good luck!  It is worth it!.

    Debbie 

    · Share on FacebookShare on Twitter
  • Spunky43
    Spunky43 Member Posts: 2
    edited October 2007

    Thanks, girls!  I am working on those things - the heart rate I try to keep in range, and the diet is always a struggle.  Mostly because eating well requires marketing far more often.  Those fruits and veggies don't hang around long. :-)  I have a great gym with training personnel at the handy, and a great workout buddy who is keeping me on track.  And a husband who is glad to see me taking care of myself.  It's all good!  I'm going to invest in a good pair of shoes, too, I think.  My feet are taking a beating with all this new activity and boy, do they complain in the morning.  It just feels like I'm 64 instead of 44.  I'm going to keep pushing on, though, and get that payoff!  Thanks for your tips and encouragement - love and best to you all!

    · Share on FacebookShare on Twitter
  • roseg
    roseg Member Posts: 3,133
    edited October 2007

    Keep at it.

    The NYT had this about exercise, and I think they tell a story we hear a lot around here. 

    http://well.blogs.nytimes.com/2007/10/08/and-now-the-exercise-resistant-dieter/ 

    · Share on FacebookShare on Twitter
  • Jorf
    Jorf Member Posts: 498
    edited October 2007

    Are you having fun? I truly believe that if you're just dragging yourself to the gym in hopes that you'll lose weight but you're not enjoying what you're doing the results just won't be the same.  I love the idea of a goal - and not one that has anything to do with pounds or inches. Like walking a 10k "race" or choosing a walking route somewhere that seems impossible to you now that you can work toward doing.

    Congrats on getting going! It's the first step and you really need to get you, your buddy and your husband to give you big pats on the back for that!

    Jorf 

    · Share on FacebookShare on Twitter
  • SandyAust
    SandyAust Member Posts: 393
    edited December 2007

    Hi,

    I don't want to be alarmist but if you are having pain and stiffness that is most prevalent in the morning it may be worth seeing a rheumatoligist to rule out any inflammatory autoimmune style of arthritis.  These most often hit in the 30s and 40s. 

    I was diagnosed with psoriatic arthritis as a result of my bone scan for breast cancer at 36. Prior to that I had a couple of years of wondering "what is wrong with me?"

    You probably don't have one of these conditions but morning stiffness is a classic symptom so it pays to check.

    Good luck and take care,

    Sandy

    · Share on FacebookShare on Twitter
  • JapanLynn
    JapanLynn Member Posts: 471
    edited December 2007

    Sandy--

    What is psoriatic arthritis?  I've never heard of it...sounds awful.  When I had a bone scan in Sept. after my diagnosis, it picked up arthritis in my right hip; I'd had pain for a few years but thought it was sciatica (diagnosed by me online).  At least now I know...

    Take care, and Happy New Year!

     Lynn

    · Share on FacebookShare on Twitter
  • iodine
    iodine Member Posts: 4,289
    edited January 2008

    I found a great machine: new step,while sitting,  it has pedels and long "rods" to work your upper body.  With good music that "moves" me, I can really work that baby and get a great sweat with no pressure on hips or knees.

    I like 60's music and found a Mac Davis cd with songs that gradually go faster.  I  work to the beat and have a ball, with it turned up LOUD.

    be sure to do 10-15 min. of streaching of the whole body.  It makes a world of difference and feels great after an aerobic work out.

    I swim now, too.  Can get my heart rate up with no sweat or hot flashes.

    I've lost some weight, about 25 lbs over several months but if I'd really eat right, I'd be home free. 

    · Share on FacebookShare on Twitter

Categories