The ultimate first timer ...

[Minus 5]

Ok my stats are this: age 38 / height 6'2'' / 330 lbs (220 is desired)
and of course endomorphic.
for the past 3 years I have been inactive due to a lowback injury, but there are lots of low impact exercises ... for instance:
1) I own a stationary bike - dont know how to properly use this thing, just get on and peddle like a lost tourist.
2) Performing an old (and i mean old) football exercise, 'burpies' which require one to stand, then bending over to place both hands on the floor, and shooting the feet as far back as they can go, the restand. and repeat. (I'm aiming for just 30 a day to start with - makes my heart pound to hard I think)
3) My beautiful half was given a stepping machine

Sooo, ahh, I feel a tad exposed here - how do I use them correctly?? lol

[Minus 5]

anyone??

[Phate]

dont quite get your question, do you mean how do you use the machine or how do you perform cardio to it's best efficiency?

[BWhitaker]

There are a variety of weighted resistance excercises one can perform with this type of injury. In fact, machines will allow you to do most anything depending on the extent of your injury.

As far as cardio, there are a variety of methods you could use on the bike. The most common route is keeping your BPM around 65% of your max BPM for the duration of your cardio (30-1hr). Another thing I really like, and would probably be good for you considering the lack of ability to do a lot of other things, is interval training. Search that s h i t.

If you can do burpees, there are a variety of other excercises you should be able to do. For example: duck walks, bw lunges, bw calf raises, bear crawls, etc. Look up any wrestling or MMA training material and you should get a variety of stuff to incorporate.

[Minus 5]

dont quite get your question, do you mean how do you use the machine or how do you perform cardio to it's best efficiency?

Yes!! Thats what I want to know ...
Thanks for the replies, I want to lose weight. Cant stress that enough.

I happened to break a bone in my lower back - inbetween L4 and L5 - just a small piece, but it was enough to render me useless. It sits directly behind my spinal cord.

Dont ask me how, cause even I dont know, the doc said that my injury would be unforgettable, but I cant remember the injury happening.
I need to get below 250 lbs in order for an operation. Quite frankly, I'm tired of being in constant pain, inactive, and wish for this operation.

A friend of mine was happy that I got a stationary bike, and I would just like confirmation, on how to use it best for me.
- High Cardio - or cardio for length of time, which would take the fat off me ... I'm not looking for a quick fix, I really want this weight off me.

As for burpies, I find them hard to do, but I really cant perform the way I want too, duck walks, situps, lunges are way to far out of reach for me.

I have become food smart so far, now its the purchasing the foods next.

As of now, I can bike for only 15 mins - at 20 (kms I think), which gives me 5.5 kms distance, and 165 calories (not quite sure about what that means) it says on the tiny basic (and I mean basic) digital readout

My question is ... How do I use the 2 machines properly.
or did I ask it wrong again??

Thanks for the advice in advance - if anyone would like a pic of where the bone is, i'll post it, or email it to you if I cant post it.

[Phate]

here are some threads on different types of cardio to read up on and diet threads to help you plan a diet, that's 80% of it

Diet
http://forums.steroid.com/showthread.php?t=113010
http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=143553
http://www.fitday.com/WebFit/calories/calories.html

Cardio
http://forums.steroid.com/showthread.php?t=340340
http://forums.steroid.com/showthread...ghlight=cardio

[BWhitaker]

You are going to need to really focus on your diet part as your cardio training will probably be somewhat sub par. However, the stationary bike will allow you to do most anything you want to do. The standard 45 minutes at 65%HR is what will probably work best. I find that when I do interval and lactic acid/circuit type training my fat loss is better than the standard cardio; however, this doesnt really seem to be an option for you.

Therefore, nail your diet down as perfectly as you can. Second, try to get your 45min at 65% of your max HR done 4-5 times per week. As far as timing: many will recommend AM cardio - I lean agreeing with that, but I do feel it is a bit overrated.

[Minus 5]

Thanks for the great replies and phate186's excellent thread searching and posting ... more reading for mee ... please close thread.