EMBRACING FITNESS: A PERSONAL JOURNEY FOR PLUS SIZE WOMEN
Starting a fitness journey is an empowering step towards better health and wellness. As a plus size woman who recently began working out again, I've encountered both challenges and triumphs. Here are some tips and insights I've learned along the way to help you navigate your own fitness path, understand the balance between cardio and strength training, and establish a sustainable workout routine.
First and foremost, you should ALWAYS stretch before and after your workouts. Look for moderations of your favorite exercises if you have injuries or limitations. It is not worth reinjuring yourself.
And consider consulting a physician. I always see that written in articles, so I felt the need to add that disclaimer to mine lol.
Anywho…. Here we go!
Personal Tips for Working Out
1. Find the Right Workout Gear
Investing in high-quality, well-fitting workout clothes has made a huge difference for me. Proper support and comfort are essential, and good footwear helps prevent injuries and improves performance. In other words, spend a couple extra bucks on the good workout pants. Some of my faves came from Fabletics and Lane Bryant. And for someone who has been suffering with Plantar Fasciitis, Skechers have been my go-to brand lately for sneakers. I am also enjoying putting together my outfits to workout in.
2. Start Slow and Gradually Increase Intensity
I began with low-impact exercises like walking on the treadmill and stretching. As my fitness level improved, I gradually increased the intensity and duration of my workouts. This approach helped me build endurance without overwhelming myself. So now, my favorite machine have become the elliptical. The workout from that machine feels amazing. I can target multiple body parts and burn calories at the same time. All while not killing myself. I recently began implementing the hamstring machine and I love it. A week ago I came across this guy on Instagram b.palmer_ who posts great workout videos so I began to incorporate some of those into my routine.
3. Focus on Proper Form
Correct form is crucial. I found it helpful to watch videos on YouTube and Instagram initially to ensure I was performing exercises correctly, which helped prevent injuries and maximize the effectiveness of my workouts. I have been down this road before, which lead to six weeks of physical therapy. So trust me on this one y’all. Focusing on proper form is way more important than focusing on speed, how much you can lift or how long you work out. Because if you are not doing the moves correctly then you won’t be working out for long anyway. If you can afford it, spring for a trainer. If not, then research.
4. Listen to Your Body
Paying attention to how my body feels during and after workouts has been key. I rest when needed and avoid pushing myself too hard, especially in the beginning. This has been helpful in allowing me to stay consistent and injury-free. People say push pass the burn or give me one more. But if your body says give me a minute, you better listen.
5. Set Realistic Goals
Setting achievable fitness goals has kept me motivated. Celebrating small milestones along the way has been incredibly rewarding and helps me stay focused on my progress. I remember when I was working out before, I would set these unrealistic goals and then get discouraged and say fugg it. It’s ok to challenge yourself, but don’t go setting the bar so high. Slow and steady wins the race. And remember, you are only in a race with yourself.
6. Stay Hydrated and Nourished
Drinking plenty of water before, during, and after workouts is essential. This is coming from someone who used to hate drinking water. Yep, I said that out loud. Lol. But now that I truly understand the importance of it, most specifically when working out, I make sure I put myself on a drinking water schedule. It is easy to “forget” to drink water so don’t be afraid to use one of those free apps on your phone to remind you. Or set alarms. Maintaining a balanced diet fuels my body and supports my fitness goals, ensuring I have the energy needed for my workouts. So I make sure I am eating right and incorporate more veggies into my diet as well.
7. Create a Support System
I am blessed to have a gym at work, so I have a workout buddy. She has inspired and motivated me to get back in the gym. So now, we hold each other accountable. Group classes are also a great way to stay engaged and make fitness fun. Some of us at work occasionally workout as a group. But if you don’t have access to a gym or if you don’t have a workout buddy, there are plenty of virtual workout groups on social media that you can join.
Cardio vs. Strength Training: Finding the Balance
Understanding when and how to incorporate cardio and strength training has been a game-changer for me. Both are essential components of a well-rounded fitness routine.
Cardio Workouts:
· Benefits: Improve cardiovascular health, aid in weight loss, boost endurance, and reduce stress.
· Examples: Walking, jogging, swimming, cycling, dancing, and aerobic classes. Zumba was my favorite.
· Frequency: Aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. That sounds like a lot, so let’s break that down. If you aim for five days a week, that is only 30 minutes a day or 15 minutes a day. I am sure most of us spend more time than that just watching TV or scrolling social media. You can do it!
· When to Do: I find it effective to alternate between high and low-intensity days to avoid burnout, doing cardio on most days of the week. I can do both high and low on the elliptical alone.
Strength Training:
· Benefits: Builds muscle, increases metabolism, improves bone density, and enhances overall strength and functionality.
· Examples: Weight lifting, resistance band exercises (I learned this one in physical therapy. Truthfully, I have not incorporated it into my routine yet, but I do plan to), bodyweight exercises, and Pilates. I have not gotten to the point of liking or tolerating Pilates so that one was just a suggestion.
· Frequency: Engage in strength training exercises 2-3 times per week, with at least one rest day between sessions. Start slow! There is no need to go for the heaviest weight. Build up your endurance by starting light and increasing
· When to Do: I integrate strength training on non-consecutive days to allow muscle recovery, focusing on different muscle groups each session.
Crafting Your Workout Schedule
Weekly Workout Plan:
· Day 1: Moderate-intensity cardio (e.g., elliptical for 30 minutes, stand up crunches + additional cardio exercises)
· Day 2: Leg weight machines (focus on lower body)
· Day 3: High-intensity cardio (e.g., alternating between higher level and speed on the elliptical for 10-15 minutes)
· Day 4: Weights (focus on upper body) + Moderate-intensity cardio on the elliptical
· Day 5: Moderate-intensity cardio (includes various moves that I have learned doing Zumba)
· Weekend rest and recovery
Embarking on this fitness journey has been an enlightening and rewarding experience. By finding the right balance, setting realistic goals, and listening to my body, I've created a sustainable workout routine that enhances my physical and mental well-being. Remember, the most important aspect of fitness is consistency and enjoying the journey. Embrace every step, celebrate every victory, and know that your efforts are paving the way for a stronger, more vibrant life.
