shortness of breath

[fakebun]

I am ashamed to admit that I am fat and I usually don't exercise. I don't exercise mainly because the shortness of breath and nauseous feeling every time I do intense workout. I plan on starting using Insanity but during the FIT TEST disc, i run into problems like mentioned above. How can I improve my breathing and won't feel nauseous during workouts? I feel like my heart is pumping really fast and want to puke. If I can't fix that I don't think i'll be able to exercise.

I have no known physical conditions or disease and I'm not on any medication except the occasional claritin.

Thank you very much

 

[BlackTigers]

start off at a lower pace, or one of two things will happen

1) you'll lose motivation because you cant finish it
2) yo'll wear your self out.

Do things at a lower intensity, and pace yourself and slow down before you lose your breath for a while.

 

[Whisper]

start off at a lower pace, or one of two things will happen

1) you'll lose motivation because you cant finish it
2) yo'll wear your self out.

Do things at a lower intensity, and pace yourself and slow down before you lose your breath for a while.

This. Also, accept that especially in the beginning, things are going to be transiently uncomfortable. Working out hurts to a certain degree. This is normal. Once you become accustomed to the soreness, the shortness of breath, the occasional burning in your lungs, etc., you may actually come to like it.

Starting at a lower intensity will allow you to become more gradually acclimated to these sensations. However, don't ratchet down the intensity so far that you aren't breaking a sweat and/or losing your breath at all.

 

[StageLeft]

You are not fit enough right now to do insanity. It will kill you and snap your morale in two. An unfit person cannot do an intense workout for a long period of time any more than a person who never runs could go and knock out a marathon. You need to do something else in the meantime, be it walking or cycling or elliptical or something. Even a few weeks of this you'll notice a marked increase in fitness.

 

[Azraele]

As others have said, you need to start slow. You're more likely to injure yourself if you try to do something too intense as a beginner. Model your workout to your fitness level, but keep it up! Try to maintain an active lifestyle.

 

[imagoon]

Take it from a 350 lb guy... Start far slower. 20 minutes at "2" on my bike used to leave me sweating and panting for breath. Now I can do 45 minutes at "4" and 20 minutes at "6". I know the numbers don't mean much but the little calorie gauge was 110 for 20 @ 2 320 for 45 @ 4 and 250 for 20 @ 6.

Higher intensities will wear you out faster than "slow and steady." However they tend to have different results. Slow and steady with tend to improve respiration and improve your heart which you need when your as overweight as I am. When you start doing this regularly you will see your (peak) heart rate actually drop as sessions go on which indicates that you might try adding a few minutes to the workout or increasing the intensity a little.

You can get there it just takes months.

 

[SlitheryDee]

For some reason nearly everyone wants to blow it out when they first start a workout regimen. For instance, you're telling us you want to start a workout called "Insanity" even though you usually don't exercise. The name alone tells me that you'd need to be in decent shape to complete it. The best thing to do is accept the fact that you are going to be working toward your goal for a considerable period of time no matter what you do, and the only thing that can stop you is your own will to continue. You need to be getting into the habit of day to day exercise right now, not immediately sprinting for the finish line.

Even the most fit people will experience exactly the same symptoms you're describing if they do a workout of sufficient intensity. The intensity level is just low for you right now. It is normal fatigue that everyone get when their activity level exceeds their body's ability to provide oxygen to their muscles. As you continue exercise, things will improve, but not if you overdo it, become discouraged, and quit working out regularly. Set an exercise schedule, stick to it, and the results will come.

 

[StageLeft]

The name alone tells me that you'd need to be in decent shape to complete it.

I haven't done it but have read about it. I understand it's something like 45 minutes of bodyweight exercises and plyometrics. Frankly, difficult for somebody in good shape. This is why it has a fitness test, like P90X.

I think if OP gets to the point he can start making it through insanity workouts and actually sticks to the program his results will blow his fugging mind, but there has to be some foundation first.

 

[SociallyChallenged]

I am ashamed to admit that I am fat and I usually don't exercise. I don't exercise mainly because the shortness of breath and nauseous feeling every time I do intense workout. I plan on starting using Insanity but during the FIT TEST disc, i run into problems like mentioned above. How can I improve my breathing and won't feel nauseous during workouts? I feel like my heart is pumping really fast and want to puke. If I can't fix that I don't think i'll be able to exercise.

I have no known physical conditions or disease and I'm not on any medication except the occasional claritin.

Thank you very much

This confuses me a bit. If you haven't exercised at any level for any significant amount of time, what makes you think you should be able to just go all out and get thinner and in better shape instantly? I tell a lot of people: it took you years to get where you were, why do you think you can get thin/condition yourself in a few weeks flat? For you, it might be beneficial just to start walking. If walking for 30min gets you tired, then that's what you want to do. A workout should be lightly challenging at first. You'll get a good base and you can gradually increase the workload. Say walking for 30min gets easy by week 2 or 3. You can then choose to walk for 35-40min or start a jog/walk cycle for 20min. Your breathing is a result of having a massive buildup of CO2 and other metabolites. Since you're not in shape, your body doesn't utilize its energy stores as quickly or efficiently. You end up using fibers that create a lot of CO2 and lactic acid and that results in you being both terribly out of breath and burned out. With conditioning, this will all change. Start slow. Exercise does a lot of good things, but good conditioning doesn't come around in a few days. Consistency is key.

 

[skace]

I do agree you need to start slower. However I also think that if you say things like you don't want to feel xyz pain (vomit, shortness of breath, doms, etc) then you are setting yourself up for failure. Embrace your inner masochist when it comes to exercise.

 

[SociallyChallenged]

I do agree you need to start slower. However I also think that if you say things like you don't want to feel xyz pain (vomit, shortness of breath, doms, etc) then you are setting yourself up for failure. Embrace your inner masochist when it comes to exercise.

Not when you're a beginner. If you constantly put yourself through that as a beginner, there are several things that could happen: you injure yourself, you get demotivated, or you get sick of it. Exercise doesn't HAVE to be high intensity. Most things will be challenging for the OP when he starts them. Not wanting to vomit doesn't set him up for failure. Who likes tossing lunch into the trash can after a workout? If you'd ever been this out of shape, you'd understand a bit more. The shortness of breath that comes when you're overweight and new to exercise is overwhelming. It's should be called near asphyxiation. I'm sure once the OP gets going, those problems will be less... well, problematic.

 

[fakebun]

Thanks guys 😀

 

[StageLeft]

It's should be called near asphyxiation.

It can feel that way. Even an elite athlete doesn't want to scream in fury each workout. If you're spending 6 days/week looking down the barrel of a workout that's going to make you puke and you know this before hand you are absolutely and unequivocally going to fall off the wagon. That is, unless you have bona fide masochistic tendencies.

 

[spamsk8r]

Definitely start out slow, but do know that you will get better. When I was first trying to get in shape I tried to do 150 burpees for time (it was a Crossfit WOD). I completed 21 before I started coughing and having chest pain, and my heart rate red-lined. I threw in the towel that day, and learned that I would have to start at the bottom and work my way up. But now I can do almost any workout thrown at me, and I actually love doing them. So don't get disheartened: you've got nowhere to go but up.