needing advice to start!

M

mistyvine

0
Hi all, well I am new here, 33 years old, 5'4" and 215 lbs. I have just been diagnosed fith fibromyalgia and I am determined to get as healthy as I can. I have been relatively inactive due to muscle aches and such and am concerned about my cardio care. I am looking for ways to get in better shape. I used to be very active with dancing 4-5 nights a week and hiking every weekend, etc, but now it seems like it would be a major event to do those and I am feeling pretty crappy about that. I have changed my diet a couple of weeks ago to a mainly vegetarian diet (I still eat fish and dairy) and am thrilled with how that is going. I dont tend to eat very fatty foods, though I have a weakness for baked goods (lol .. damn that Betty Crocker!) but have found some great recepies to cut the bad stuf fout of those. I live in Vancouver BC and am surrounded by gorgeous scenery, I do have a problem with motivation in that I find it hard to get out and hike or exercise alone and I am not in a place to afford a trainer. ahhh but that would be lovely. I am looking for any suggestions or ideas or things that have worked for other people. I am not expecting a "get skinny in 6 weeks or your money back" type of experience, and I dont expect to be a marathon runner by August, but would love some input on how to really get started and keep it up.
Thanks for your input and I look forward to exchanging ideas and conversation!
MistyVine
 
First off... Don't get disappointed that this will take a while. If you want to get down to ~140lbs. it will take about a year. So, you are in this for the long haul.

Second, drink lots of water (3+ liters per day).

Third, do some cardio 4 days per week. This should bring your heart rate to 65-85% of your maximum heart rate (your max heart rate is ~187 so your target should be 122 - 160 BPM). Start out slowly and only do about 15-20 minutes worth of cardio. Each week add a little additional time, until you are doing 45 minutes of cardio each time.

Forth, after you have been doing the cardio for a couple of weeks, start lifting weights (if you can). Do 3 days of weight training per week.

Once you lose some poundage, take advantage of Squamish and do some serious rock climbing! That place ROCKS!!!

-Rip
 
Thanks for the ideas! It is good to know that there is light at the end of the tunnel. lol .. Rock climbing in Squamish sounds like a fantastic idea lol .. next spring. I will work on the 15-20 mins cardio etc though. I do have a question, when I first start the cardio my heart rate jumps high pretty quick and then settles down a bit after a minute or two, when do I count the heart rate?
 
Just keep an average rate... So, if it jumps initially (and, it is under 95% of your max) don't worry about it as long as it drops again...
 
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