How long does it take to improve cardiovascular fitness?
I used to be in shape, oh, I don't know, fifteen years ago, but in the interim I've become a fat whore and I'm in terrible physical condition. (I lift, but do nothing for cardio.)
As I work on the fourteenth floor, I have started to use the stairs every day, multiple times. I can make it up maybe five stories before getting seriously winded, and I'm out of breath by the time I get to my office. I've started taking the elevator to the fifth floor and then walking up the rest of the way. I've been doing this for five days.
My ultimate goal is to take the stairs up all 20 floors, without stopping, and without getting seriously winded.
Realistically, how long will this take?
|by Anonymous||reply 44||October 18, 2021 6:14 PM
Stick with it. If you do it 3-4 times a week, you will be bounding up to the 20th floor by Christmas.
|by Anonymous||reply 1||October 4, 2021 10:08 PM
How old are you, piggie? 🐷
Congrats for making the change!
|by Anonymous||reply 2||October 4, 2021 10:12 PM
You know how they say check with your physician before you start an exercise program, OP? Well, if your arteries are clogged because you've eaten crap food and become a fat whore, you are making things worse by forcing blood through clogged arteries with aerobic exercise. You need a calcium CT. It is the best predictor of a cardiovascular event. If you have a zero score, you can do whatever aerobic exercise you want with total abandon. If you have a higher score, you'd better get that remedied first. Keeling over on the stairs is no fun.
|by Anonymous||reply 3||October 4, 2021 10:14 PM
r3 I don't meet any of these criteria:
You have heart disease.
You have type 1 or type 2 diabetes.
You have kidney disease.
You have arthritis.
You're being treated for cancer, or you've recently completed cancer treatment.
You have high blood pressure.
|by Anonymous||reply 5||October 4, 2021 10:22 PM
I walk the stairs in my building, as well, OP....if you do it every day, multiple times a day, I'm sure you will make your goal within 30 days...it doesn't take long for your body to react to exercise. Just temper your diet as well, so you make progress on all fronts. Good luck...don't give up.
|by Anonymous||reply 6||October 4, 2021 10:26 PM
Good for your, OP. Keep it up...
|by Anonymous||reply 8||October 4, 2021 10:29 PM
I would say to work on your diet as well. The extra weight is hard on everything, including your knees, etc.
I actually like stairclimbing as an exercise.
I would say: don't walk *down* the stairs - very bad on your knees. (Walking up is the point, though.)
|by Anonymous||reply 9||October 4, 2021 10:35 PM
It depends on how overweight you are. If you're just 30lbs overweight it shouldn't take long but if you're considerably heavier than your ideal weight it isn't going to be much easier until you lose a significant portion of that.
|by Anonymous||reply 11||October 4, 2021 11:23 PM
I'm about 25 lbs overweight r11
|by Anonymous||reply 12||October 4, 2021 11:34 PM
Thanks for the encouragement everyone!
|by Anonymous||reply 13||October 5, 2021 3:45 PM
Day 6 and it's getting SLIGHTLY easier
|by Anonymous||reply 14||October 5, 2021 9:56 PM
I used to be a medical writer. I once did an article for Mayo that reported climbing stairs instead of taking the elevator or escalator is the best cardio. Just always choose stairs whenever you can. Doesn’t have to be for hours at a time to get the benefits. Ever since I wrote it, I always take the stairs.
|by Anonymous||reply 15||October 5, 2021 10:40 PM
r15 it's helpful for me because it doesn't require any planning and it's goal-oriented (accessing my office is crucial). I can work it into my day and have no excuses for not doing it. Going to the gym requires effort and some days I can't find the time/motivation.
|by Anonymous||reply 16||October 5, 2021 10:45 PM
Good luck...you fat whore!
|by Anonymous||reply 17||October 5, 2021 10:59 PM
[quote] I once did an article for Mayo
You wrote for mayonnaise?
|by Anonymous||reply 18||October 6, 2021 3:16 AM
You'll be dead by the 7th floor.
|by Anonymous||reply 19||October 6, 2021 3:17 AM
Still alive, and while going up 10+ floors is still very difficult, it doesn't seem impossible like it did only a couple of weeks ago.
|by Anonymous||reply 21||October 8, 2021 7:45 PM
woohoo OP...another couple of weeks and you'll be sprinting. Those extra 25 lbs will be gone and you'll be back to being steaming hot. Stay with it!
|by Anonymous||reply 22||October 8, 2021 7:59 PM
Exercise doesn't make anyone thinner--it's almost all about completely changing your diet
|by Anonymous||reply 23||October 8, 2021 8:08 PM
In my experience, it helps me maintain my weight even if my diet is crap, r23
|by Anonymous||reply 24||October 8, 2021 8:09 PM
Yes, exercise is mainly for maintenance, not losing weight.
There are far more calories in every bite than you will lose by exercising.
|by Anonymous||reply 25||October 8, 2021 8:16 PM
Starve yourself 3 days of a week but drink lotsa water. Take sildenafil and theophylline every day - they help improve global cardiac function and reduces dyspnea in chronic obstructive lung disease.
|by Anonymous||reply 26||October 8, 2021 8:19 PM
I know that just taking the stairs won't make me lose weight; however, I'm hoping that improving my physical fitness will motivate me to eat better
|by Anonymous||reply 27||October 9, 2021 2:46 PM
Anything you do to improve your diet and get you in the habit of exercising is going to improve your cardiovascular fitness and just your overall health. The keys are to make whatever changes sensible and sustainable. If the only vegetables you can stand are green beans and carrots and the only exercise you enjoy is a walk around the block, try making them daily habits. If you get tired of them, try alternative vegetables and forms of exercise. Easy does it.
|by Anonymous||reply 28||October 9, 2021 3:34 PM
I walk up 20 flights of stairs three times a day!
|by Anonymous||reply 29||October 9, 2021 3:38 PM
I'm not finding the actual ascent getting easier (or if it is, I haven't noticed because I'm still huffing and puffing). But the time it takes my heart rate to return to normal is lessening.
|by Anonymous||reply 30||October 12, 2021 9:45 PM
Hey OP...hows the routine? Feeling better?
|by Anonymous||reply 31||October 16, 2021 2:54 PM
Yes, r31, although I came down with a nasty cold Thursday (not COVID, already tested negative) and I took a break for a couple of days.
|by Anonymous||reply 32||October 16, 2021 2:58 PM
[quote]My ultimate goal is to take the stairs up all 20 floors
Why, is there a bakery on the 20th floor?
|by Anonymous||reply 33||October 16, 2021 3:33 PM
Thanks r33! No, it's just the principle of it for me.
I'm starting to run up every third flight of stairs during my ascent ... makes it faster but I get more winded (obviously)
|by Anonymous||reply 34||October 17, 2021 3:15 PM
I agree that for your overall health it really is true that you are what you eat. If you aren't regularly eating vegetables start doing so, knocking on 40 is a perfect time to start being more serious about your health. Get rid of the sugar.
Download the pacer app. It will let you keep track of how many steps you are getting in each day.
|by Anonymous||reply 35||October 17, 2021 3:24 PM
OP, how do you know you don't have heart disease?
If you're male and average height I can't believe you're making such a fuss over of a 25 lb gain. That's pretty easy to lose and anything that gets you moving will help your cardio.
38 is pretty young to die from drama queen-itis.
Best of luck.
|by Anonymous||reply 36||October 17, 2021 3:33 PM
Your heart will never get better, that's what a heart doctor once told me, but you can stabilize it for a few more years. If your heart is deteriorating then your kidneys will die out soon. The sad, final days befall you.
|by Anonymous||reply 37||October 17, 2021 3:34 PM
I am OP's supervisor. He was found DEAD on the stairwell of the 14th floor Friday. Thoughts and Prayers are welcome. We are meeting at our local Pizza Hut for a memorial lunch two weeks from Tuesday. Ginny from accounting has her baby shower there this Tuesday so we had to delay it.
|by Anonymous||reply 38||October 17, 2021 4:16 PM
You bitches are relentless!
|by Anonymous||reply 39||October 17, 2021 4:18 PM
I am rooting for you, OP!!!
|by Anonymous||reply 40||October 17, 2021 5:40 PM
That's right, R37, once the heart cells die off, e.g., from a heart attack, they don't regenerate. The point of heart bypass surgeries and other heart related procedures, medication, etc., is to restore proper channels of blood to the heart to PREVENT heart attacks.
|by Anonymous||reply 41||October 17, 2021 6:02 PM
I was able to get from floor 1 to floor 20 this morning without stopping. For some reason, it got easier when I hit floor 15 -- maybe it was the adrenaline.
|by Anonymous||reply 42||October 18, 2021 5:45 PM
OP that has happened to me a few times. I use a stepper at home, and I usually try to get about 45-60 minutes on it. Now, around the 25 minute mark, I get tired, legs start to ache and I want to quit. But I power through it and suddenly I'm doing the rest feeling stronger and even energized. Just remember to go at a reasonable pace neither too fast or too slow. And as you get close to your goal, start the slow down/cool down process. Do not stop abruptly.
|by Anonymous||reply 43||October 18, 2021 6:06 PM