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Beginning indoor exercise?

Answered on August 19, 2014
Created December 04, 2012 at 11:19 AM

I'm 40, obese, have a sedentary job and just beginning a paleo lifestyle. Eating better & Eliminating grains is starting to give me more energy, and I'm ready to tackle incorporating exercise. (I've had very little lately).

My current best opportunity will be getting up early while the kids are still asleep (leaving the house not an option @ that time). I realize that most videos are high intensity/cardio and not 'slow consistant movement' and I'm not really fit enough to jump into heavy lifting. So, I'm looking for some suggestions on where to START - at home, inside - some sort of video or guide into basic exercise from a paleo perspective. Thanks for any suggestions.

3491e51730101b18724dc57c86601173

(8395)

on December 06, 2012
at 09:22 PM

The other thing about the Leslie Sansone DVD's is it's literally NO EXCUSE exercise. You can do it at your own pace, in your own home, in very little space and time. I recorded the 1 and 2 milers on my iPhone so I could listen to them once I learned the steps and no longer needed visual cues. When I need exercise and there's too many family members in the way, I do it in the BATHROOM for some privacy. Her incessant talking can get annoying, but it was good motivation to graduate from needing those to exercise ;o)

23d34842642ceb5996949f4a68afb585

(380)

on December 05, 2012
at 07:21 PM

Awesome - you go girl! The extended paleo tribe are with you in spirit, along the way... :D

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 05, 2012
at 02:55 AM

Thanks for the links. I'll have a bit of a time before chin-ups... But it absolutely got me thinking, "why not?!?!". I'm adding it as a 2013 goal!

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 05, 2012
at 02:51 AM

That is a great suggestion. I just ordered that on amazon. I was sort of thinking I couldn't really take a walk (short sited on my part!).. But I guess I really can!

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 04, 2012
at 06:25 PM

Thanks for the responses! I'm feeling pretty inspired to get going. I like the idea of the kettle ball video so that I'll have something to follow. And the convict conditioning is really intriguing too.

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 04, 2012
at 06:21 PM

Convict conditioning is an interesting concept. Guess if a prisoner can do it in that limited space, I ought to be able to as well!! Thanks!

35deaf0f101526bb113ea69f79934f2b

(436)

on December 04, 2012
at 01:15 PM

great advice. When I need to do cardio inside I alternate exercises like sprinting to one side of the room and back for a min, jump rope for a minute, then jumping jacks for a minute. I do that for 15 minutes or so and it feels like a great workout. You can follow it up with planks and squats and such. That book mentioned above sounds like it could be very useful.

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12 Answers

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 04, 2012
at 02:52 PM

Check out the Primal Blueprint fitness guide. There's a free pdf if you sign up for his email list. It shows good, body weight exercises that get progressively harder.

Just remember, "lift heavy things" does not necessitate lifting weights. Right now, you are a "heavy thing" so doing body weight squats and deadlifts are more then enough to put stress on your body, as you get stronger and loose weight you can either progress by making the body weight lifts harder (single leg deadlifts, split squats, etc) or by starting to pick up weights.

Same goes for sprinting. You don't have to run at sub 4:00/mile pace to be sprinting. Sprinting is about pushing yourself to your max. You are out of shape, inexperienced, so jogging could be your sprinting! Work up the pace slowly.

Here's a basic program too: http://www.marksdailyapple.com/primal-blueprint-workout-plan-basics

2
B3173217a49b5b0116078775a17eb21d

(11488)

on December 04, 2012
at 11:27 AM

No one is fit enough to "lift heavy" when they start, that's why they "lift a little bit less heavy" until they're good enough to "lift heavy".

1
Ff1dbd6cecad1e69a8234fb2c2c5c5ed

(1409)

on December 04, 2012
at 12:35 PM

Get yourself a copy of convict conditioning: exercises which prisoners can do in their cells, so you should be able to de them at home while your kids sleep. They start super-easy and build up slowly, so fear not.

I do all my strength training in my living room and find that for most exercises I don't even need my dumbbells. (If you're overweight, your body qualifies as a heavy thing.) I warm up by jumping rope and my downstairs neighbours claim they cannot hear me.

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 04, 2012
at 06:21 PM

Convict conditioning is an interesting concept. Guess if a prisoner can do it in that limited space, I ought to be able to as well!! Thanks!

35deaf0f101526bb113ea69f79934f2b

(436)

on December 04, 2012
at 01:15 PM

great advice. When I need to do cardio inside I alternate exercises like sprinting to one side of the room and back for a min, jump rope for a minute, then jumping jacks for a minute. I do that for 15 minutes or so and it feels like a great workout. You can follow it up with planks and squats and such. That book mentioned above sounds like it could be very useful.

0
96d492bc621cf194ec53acd8084dadb0

on January 21, 2013
at 03:42 PM

I think the sun salutation is a great way to get your body moving first thing in the morning. I do two of them everyday before I start my workout or yoga routine. textareabeginning-indoor-exercise?textarea

0
20ee1530e5efb5a0691730bf31ab30f7

on January 21, 2013
at 03:38 PM

Indoor circuits that consist of simple bodyweight exercises like jumping jacks, squats etc. Workout DVD's are okay but just make sure you go at the pace that's right for you.

0
3491e51730101b18724dc57c86601173

(8395)

on December 04, 2012
at 10:34 PM

I had to start literally from the beginning. I couldn't even walk across a room without pain and shortness of breath. I got the beginner 1 mile Leslie Sansone Walk at Home DVD. And I couldn't even do that. I started with just 5 minutes. Every day I went a little longer until I could do the entire 1 mile DVD, no resistance. Gradually I worked up to 2 and 3 mile DVD's with some resistance band and very light weights. It took a few months to get there--don't get discouraged. You don't need any special equipment or even very much room to start with.

Guys here will think this is very wimpy exercise, but when you are totally deconditioned, you have to start somewhere. Trying to go whole hog will just lead to discouragement.

Now I regularly walk on uneven terrain around a lake at a county park--2.5 miles at a slow pace. For resistance, I do Mark Sisson's Primal Blueprint exercises which he breaks down and makes doable for people like me--wall push ups and squats against the wall, so far. My DH, who works out daily with 45 lb kettlebells, does yoga, and free weights as well as walking several miles daily thinks I'm not doing very much, but it's a lot for me (I have a congenital heart condition and I've had bilateral frozen shoulders, so my range of motion is limited).

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 05, 2012
at 02:51 AM

That is a great suggestion. I just ordered that on amazon. I was sort of thinking I couldn't really take a walk (short sited on my part!).. But I guess I really can!

3491e51730101b18724dc57c86601173

(8395)

on December 06, 2012
at 09:22 PM

The other thing about the Leslie Sansone DVD's is it's literally NO EXCUSE exercise. You can do it at your own pace, in your own home, in very little space and time. I recorded the 1 and 2 milers on my iPhone so I could listen to them once I learned the steps and no longer needed visual cues. When I need exercise and there's too many family members in the way, I do it in the BATHROOM for some privacy. Her incessant talking can get annoying, but it was good motivation to graduate from needing those to exercise ;o)

0
23d34842642ceb5996949f4a68afb585

on December 04, 2012
at 07:20 PM

Pilates and yoga are both great ways to strengthen and condition at home, which use your own body weight for resistance. In fact pilates was conceived by Joseph Pilates with the idea in mind that no other animal out there needs equipment in order to exercise itself. (While you can do it with additional pilates equipment at a studio, all the essential mat work was designed to function perfectly well as a stand alone routine.) I recommend Brook Siler's books (and kit with audio classes to fang on your stereo or mp3 player: http://www.reabnyc.com/studios_brooke.asp) for Pilates - though there are probably plenty of other great practitioners worth seeking out too. Learn form from someone you trust whose recommendations are painless (though not-effortless) when you follow them, as one rep in perfect form is better than many reps done wrong (as with most exercises).

For yoga I personally use the "Yoga TV" DVD series, which are great and packed with 20 min classes (if you can get your hands on 'em, either second hand online or at: http://www.bigredfrog.com.au/brf_retail.cfm )- they focus on Ki Yoga which is moving, dynamic and a bit more (very moderately ie. up to 75% of your peak exertion) cardio-like than other forms of yoga. Again, there are multitudes of other forms and teachers, so have a look for some that suit you, and don't let one form of yoga or one teacher you don't gel with put you off the lot!)

When it's rainy or I don't feel like going outside to exercise I sometimes pull out the stepper (el-cheapo lateral thigh trainer if ya must know) from under the bed and do my peak-8 style "sprints" (or HIIT) on it (once every 7-10 days, listening to my body). For the hard-out sprinting bursts I go from about two steps a second to about four steps a second (and imagine I'm racing down a beach to save a stranded dolphin, lol - dunno why but it helps to visualize some awesome narrative relationship to my efforts!) :)

Here's Dr. Mercola on "Peak 8 Sprints" - awesomely effective in 20 mins total with only 4 mins of full exertion (the demo video is at the bottom of the page): http://fitness.mercola.com/sites/fitness/archive/2010/12/24/a-fountain-of-youth-in-your-muscles.aspx

I also second the Primal Blueprint Fitness ebook and checking out the archives of the WOWs (Workouts of the Week) off Mark's Daily Apple. Some work great in the living room, others you'll want to wait 'til you're outside frolicking to get amongst.

Oh and one more thing - I've invested all of 20-something dollars in an Iron Gym for doing lift type things every 2-3 days, starting from a week-and-a-bit ago and it's awesome. Have been doing beginner style versions of all the "lifts" (ie. assisted with a stool, or just holding, or lowering myself down slowly with the "negative" movement first - sometimes also with the stool) to start developing the woefully under-used muscle groups required. When you have "pipis not mussels" (and are lifting more than you'd ideally like when we're talking body weight) the stool is your friend. This chick seems to know what she's doing (tho the rest of her nutrition stuff isn't exactly paleo):http://www.youtube.com/watch?v=mIZLkE9OLpU and Popeye here (aka. Scooby1961) also knows a thing or two about it:http://www.youtube.com/watch?v=mRznU6pzez0

I just did my first unassisted chin up the other day and couldn't stop tittering with joy and disbelief. Whaaa - a chin up? Moi?? Apparently yes. Perhaps you're next!

All the best from down under.

Bf652657a4ffa7b80c0c26df8bf18c4a

(5)

on December 05, 2012
at 02:55 AM

Thanks for the links. I'll have a bit of a time before chin-ups... But it absolutely got me thinking, "why not?!?!". I'm adding it as a 2013 goal!

23d34842642ceb5996949f4a68afb585

(380)

on December 05, 2012
at 07:21 PM

Awesome - you go girl! The extended paleo tribe are with you in spirit, along the way... :D

0
83a9efd3d7cf013a14ac34542237ab04

(10)

on December 04, 2012
at 07:02 PM

Burpes! do them for 20sec, 10 sec rest do that 8 times, work out done. two times a week. Start there and just work you way up.

0
Fa8e30a270fdf14455541a07d01a30a5

on December 04, 2012
at 06:14 PM

get 1 kettle bell. get a round timer or timer app on your computer or phone. do 3 minute rounds, 30 second rest for 9 or so rounds.

pick 9 exercises, body weight or kettle bell or whatever you like. do them.

eat. sleep. repeat.

Round1: jog in place. Round2: kettle bell sumo dead lift high pull (youtube it, it's easy) Round3: shadow box. (kickboxing stuff is fun and easy to do in a small space with our without equipment) Round4: planks. Round5: crunches. Round6: wall sits. Round7: kettle bell goblet squat. Round8: pushups. Round9: side crunches. 1.5 min each side (estimate)

The round timer and having a plan will keep you focused and help you stick to it. The three minute rounds help it go by quicker.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on December 04, 2012
at 03:17 PM

This is a fun, paced workout. A cheap 4 DVD set that provides plenty of room as you grow healthier and ready for more challenging workouts.

http://www.amazon.com/gp/aw/d/B005FRWTSO

0
197651282ddd8d675b974ee811d2269e

on December 04, 2012
at 03:13 PM

Check out Jorge Cruise's beginner exercise books. His diet strategy doesn't work for me (I like Paleo) but his exercise routines are decent. His books are at my public library and eventually I bought one at used bookstore. Previous poster mentioned Mark Sisson. I like his lifestyle advice, too. Get moving and get fit. Good luck!

0
Adb0c4fc85e476cc0fbfb111a7314da9

(55)

on December 04, 2012
at 12:44 PM

Burpees, squats, planks All you need!

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