48 year old tradesman needs help

[mikeb33]

I am 48 and work in the mechanical trades. I am 6'2", 268 lbs and while I work hard at work sometimes, I do little else as exercise. Lately it's been so hot(100F+) that I really feel out of shape, more than usual. I have 3 kids, with the youngest being 9 and I can't imagine what it would do to them if I had a heart attack and died. Plus I've been putting money in an IRA since my 20's, I damn well want to live long enough to spend it. I need to get in shape enough to perform at work and not get winded carry heavy items up stairs or moderate distances. Frankly, I can get winded going up stairs, NOT carrying anything. I wouldn't mind looking better in swim trunks either.

I know I need to eat better and start to exercise. the good news is that I have had the worst eating habits for so long, that there is clearly room for improvement. I mean I eat hot wings and piazza and nachos daily. I drink a fair amount of beer too, which I intend to reduce, but probably not cut out all together.

I own a Sole elliptical that I dusted off today and spent 20 minutes on, burning an estimated 125 calories. I was thinking of doing that(soon 30 minutes) every other day and getting a weight bench for the odd days. I don't want a big machine or a club membership.
When I was on the elliptical, my heart rate started at 86 and quickly rose to the mid 130s. Is this OK? Should I push for a higher number?

I have many more questions, especially about food, but we'll leave it at this for now.

Thanks,

MIKE

PS: Here is a picture to show what we're talking about

[View attachment 5593

 

[HyungJun]

You are right. You need to concentrate more on your food consumption.

Those estimated calories burned on those cardio machines are not accurate. Don't go off them. Just do some hard cardio and do resistance exercises. You can always look up body weight exercises.

 

[Purp]

You can't outwork a bad diet. Therefore this is the first place to start. Once you start getting into eating better, you'll notice changes in energy levels and an overall feeling of better health. Then we incorporate a workout regime.

 

[Albert Smith]

I would be happy if you add more cardio in your daily workout routine like running, walking, swimming and jumping on the rope along with elliptical trainer. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement.

Fact is a 145-lb person burns about 300 calories in 30 minutes. But when you have more choice in your daily workout routine you would enjoy more freedom than previous. You would easily lose your weight without your notice if you enjoy it and take it as fun.

You know a basic formula identifies a range in which your pulse should remain to get the best possible cardiovascular elliptical machine workout. First, identify your maximum heart rate by subtracting your age in years from 220. Your target pulse rate is anywhere from 50 to 85 percent of the maximum heart rate value. Find these numbers by multiplying your maximum heart rate by 0.50 and by 0.85. So, for example, if you are 40 years old, your maximum heart rate is 180 beats per minute.

A good pulse rate for you while working out on an elliptical machine is between 90 and 153 beats per minute. I believe you got that.

Now lastly come to your diet. You would not achieve your goal if you do not have strict diet. Just add lots of vegetables, fruits, salad in your diet. If you do that you would get your result after a certain period of time.

Just keep up your all hard works.