BMI over 36 is it to heavy to start this program. - Couch to 5K
BMI over 36 is it to heavy to start this program.
Mines 35 and I've started today, did w1d1. It wasnt easy - I'm carrying too much extra weight - but i did it. My thinking is that even if I have to do each week twice or something, what does it matter? It'll all be helping to get me fitter and, well, the heavier we are the more we need the fitness levels. I say take it slow but try it. Little 7 often, you know? 
Good luck.
Thanks, its the extra weight thats putting me off - didn't know whether to start off doing some long walks for a couple of weeks first. Plus dont want to look like a idiot in my local park.
eeek!
I think you should start with talking to a doctor. It can seem a lot of nonsense and no one really wants to hear that our health isn't as good as we hope but if you are starting with a new exercise program then a doctor check up can't hurt and it could be a critical thing. The Doctor can also help with other things - e.g. I did not know when I started on my weight loss journey that our practice has a scheme to offer gym membership. I could have had a year's pass at my local health centre to help my get healthier. As I was too self conscious to go I did not learn this until I had my BMI reduced. Your Doctor can give you the best advice about your actual ability to do c25k rather than generic advice you might get here.
I am assuming that your BMI is high because you are carrying excess fat. You could also be extremely muscular and have a high BMI. For this reason BMI can be misleading. If you wanted to choose something more helpful for measuring health then you could look up the body fat calculations based on body measurements - look up the Navy Body Fat % test with Google. The theory is that with 3 or 4 body measurements you can get a fairly good indication of your body fat % - which is much more relevant than your BMI in my view.
My personal take on the C2K at 36 BMI would be that if you are fit to exercise then you could probably walk the program to start with, or use it on an exercise bike or cross training - slow and fast = walk and run. As you get more comfortable you can then consider picking up the pace. My worry would be the risks of hurting your joints with too much unaccustomed exertion and running in quite a high impact activity.
If your aim is to lose fat then diet is more important than exercise in my experience. At least in the early stages. I lost the first couple of stone of my fat by cutting alcohol and added sugar and only ever eating complex carbs. Then I moved on to strength training and gentle cardio with a resistance band then much later I started C25K.
I am not a doctor so you should take advantage of yours. Good luck, let us know how you get on.
I forgot to also say that if you walk for as many minutes as you run then you burn roughly the same number of calories - so don't be too desperate to start running - in fact you may find that you can walk for 2 hours at a steady pace (even a stop for a cup of coffee and some fruit can make it more fun).
I hurt my knee my going off too fast with running and that stopped my running for quite a while - with hindsight I would have been better with slow and steady.
Ive been reading a book that says that a 150lb person burns off 100 calories per mile. so, whether that mile take you 10mins or 40mins the calorie burn is the same. I like this calculation 
Of course Shelly is correct - I messed up my explanation - it's walk or run the same distance = about the same number of calories.
When I started in spring last year my BMI was 34, I was able to follow the program through to the end but was very mindful of the implications of carrying too much weight, i.e. made sure I had proper shoes, always ran slowly to make the time periods rather than worrying about speed, always walked if I needed to. (BMI this year is 31 which for me is 14 lbs down). The point of the plan is that you go at your own pace, repeat any week if you need to so you gradually build up to the more demanding weeks later in the program
Having lapsed from running at the end of last year I am planning to do c25k again but have been thwarted so far by flu and virus infections, whilst waiting for that to clear I have started some light weights/lunges/squats etc at home to build up leg/core strength to help when I can get going again. This is something you could do now.
In your case I would visit the doctor as other posters suggest to get all the help and support you can for weight loss and check that C25K is a good plan for you, even if they say just walk it at first you will be starting a regular exercise pattern and this will immediately start to improve your fitness and health
best of luck with this, let us know how you get on
Hi,
I started last April and my BMI was over 42. Yes, it was hard and yes I was slow. But it worked. And the pounds just dropped of. Maybe that's a big motivation.
My BMI still is 32 and I'm absolutely fine. My running is very, very slow but I have fun and really enjoy it.
Be careful if you get pains in your knees but give it a try.
For me it was the best decision of my life.
Best of luck!
My BMI was 33 when I started. I'm now on week 8 and although I had planned to take it easy and repeat weeks if I needed to, I haven't had to repeat one week. I am astonished at the progress and these last couple of weeks the pounds have just fallen off. It's definitely worth a go, just take it steady.
When I started In Jan my BMI was 38. I was relatively fit (did sport/ circuits classes 3-4/week) for my size but still very over weight. I've got no underlying health issues (apart from a well managed back problem) so didn't check with my GP before I started - I just got on with it, however I would say that if you are worried have a chat to your doctor. The great news is that since starting C25k (and joining weight watchers the same week - I'm now 1.5 stone lighter - about to start week 6 of C25k and have a BMI of 35 - so I am well on my way. My knees were a bit grumbly at week 5, so I took a week off and then went back to week 4 again.
In summary
- if you're worried check with GP
- if you are struggling repeat a week
- Good luck and I wish you the best!
I have a BMI of just over 40 so I am taking yout advice on here and going slowly with the programme.
My BMI is 37 and I just did my W1R2 I feel greaaaaaaat that I can do this
My bmi was 42.5 when I started in march... It's now 36. You'll be fine.
This is a great time to start C25K!
Done it! And realise now that this is actually the start :-)
28st, is it a good idea to start couch to 5k?
Why is the program called Couch to 5k?
What a brilliant program Coach to 5K is!
