Allright so when I had an eating disorder the first time I was a pretty healthy weight. Due to treatment centers and grouphomes I’ve gained a lot over the years and I’ve decided to work to get my body back. I’m super out of shape right now but I’ve been exercising anyways. How do I build my endurance? I need to stop getting winded so easily. I used to be able to do 500 sit-ups no sweat but no I’m dying after 20. What excercises does anyone recommend to work my way up to being able to handle legitimate excercise?
-
Important - Please Read This website may include conversations, media, and content around topics relating to eating disorders, trauma, addiction, and mental health. Please be aware that this content may be upsetting, difficult, or triggering for some. EDSF is intended as a place of safety. If you or someone you know is struggling with an eating disorder, Feast-ED.org is a resource that lists the organizations set up to help.
Seekingskinny123
extreme calorie restriction and building strength + endurance are antithetical to each other in the majority of circumstances, as far as i understand.
that said, if youre exercising just to burn a few extra calories, i think speedwalking and stretching are great places to start if youre out of shape. theyre gentle exercises that dont put a lot of strain on the joints.
that said, if youre exercising just to burn a few extra calories, i think speedwalking and stretching are great places to start if youre out of shape. theyre gentle exercises that dont put a lot of strain on the joints.
G
When I was smaller and fit Id love running, now I am huge and soo out of shape I am using a bike, just a stationary one and it is amazing
G
right now? ugh hardly at all I am beyond out of shape. Also depends how fast I cycle and whether I increase the incline thing
oh god I completely relate. I don't have any equipment so it's mostly been at home stuff. I've managed 100 leg raises, 50 Russian twists, 100 jumping jacks, and 25 sit ups a day I just really wanna be able to handle more I hate feeling lazy
On the days you work out you're gonna want to raise your protein and fat intake so you have the fuel necessary to heal. To burn endurance, I highly recommend incline walking on a treadmill. Start off at a fairly slow pace, varying the incline to work different muscles. You can also chance your pace to keep your body from settling into a rhythm and thus not working as hard.
This is my general 30 minute workout for incline walking:
5 min slow pace warm up on flat
5 min moderate pace at moderate incline
5 min fast pace at low incline
5 min moderate pace at high incline
5 min as fast as you can go at moderate incline
5 min slow pace warm down at low incline
It's a good way to wake up your body for the strength training portion of your workout. I usually follow up with crunches, squats, leg lifts, modified pushups, and free weight exercises.
This is my general 30 minute workout for incline walking:
5 min slow pace warm up on flat
5 min moderate pace at moderate incline
5 min fast pace at low incline
5 min moderate pace at high incline
5 min as fast as you can go at moderate incline
5 min slow pace warm down at low incline
It's a good way to wake up your body for the strength training portion of your workout. I usually follow up with crunches, squats, leg lifts, modified pushups, and free weight exercises.
Do walking exercises to build up endurance and move on to HIIT and cardio. I was so unfit when I started that I could barely go three minutes without a break, now I can exercise for around 2 hours a day without really feeling like I'm pushing myself. Imo just doing pushups and situps won't help much, you need to do cardio and weights a couple times a week to really see results.
Set a consistent schedule and work on it.
Take it slow, take it easy. Build your way up to higher numbers, harder workouts.
Be patient with yourself.
Take it slow, take it easy. Build your way up to higher numbers, harder workouts.
Be patient with yourself.
I agree 100%
Just don't expect to do a power walking for one hour during the first try as it will only put you down. Start with let's say 15 minutes and build the time up by increasing the exercise duration by a few minutes every 2-4 workouts - just listen to your body and push for a little bit more each time
good luck!
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
-
?
