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MARAJAKE SparkPoints: (1,665)
Fitness Minutes: (1,764)
Posts: 72
4/18/13 12:43 P

I agree with short intense bursts of cardio will increase our ability and endurance over time. I began crossfit last year and thought my heart would burst through my chest, so I began working on my running (NEVER have been a runner) when I wasn't in CF. Crossfit helped me be able to run and running helped me be able to sustain in CF.

I would start jogging lightly while you're out walking. Just do what you can when you can and challenge yourself to last longer or going further each time.

CLRWILLIAMS25 SparkPoints: (34,625)
Fitness Minutes: (35,554)
Posts: 1,091
4/18/13 9:18 A

Last March, I decided to try running. I moved to a new city and needed a hobby that wasn't drinking or eating. I started the 5k your way program on spark. The first interval was walk 4 minutes, run 1 minute, repeating for 30ish minutes. I did maybe 2.5 intervals before I gave up (and felt like I was about to die!) and walked the rest of the way home. The next week, the 1 minute was doable, but 2 minutes was too hard. Each week, I realized I could run just a bit longer than before. And I felt like dying just a little bit less. As long as you stick with whichever cardio exercise you choose for a little while. you'll notice improvements within a few weeks. Just keep at it.
A lot of it is mental, but if you can push yourself a little bit further each week, you will really surprise yourself at how much stronger you become and how much further you can go.
I even got complimented at the dentist for having a low resting heart rate a few weeks ago. She said, "Oh, you must exercise a lot," and I said, "Yeah. I'm a runner."

TWAINNY Posts: 55
4/18/13 7:45 A

I just started zumba (at home) and was doing the 20 minutes classes. I did that for 3-4 weeks before i started the 45 minute ones. After starting w the 20 minute classes i never thought i would be able to complete the 45 minute ones, but i can! I feel great afterwards and sometimes wish i was doing the 60 minute ones!

For me it is also when i have time to fit in 45-60 minutrs. I already get up at 445 for work, thus why i was only doing 20 minutes. Now i workout at night and have time for an hour. Find what fits for you! You'll get there!

BUBBLEJ1 Posts: 2,981
4/18/13 6:21 A

My first boxing class - I thought I was going to die
My first run - I ran a minute

Now I can do 2 boxing classes a week and I really have to push myself to get a good workout. And on Sunday I ran 6km without stopping or much trouble.

It took a couple of years to get to this stage, but it started getting easier after a month or 2

DETOX55 SparkPoints: (1,380)
Fitness Minutes: (2,987)
Posts: 124
4/18/13 12:44 A

When I was a kid, my mother never let me do any form of exercise (yep; you read that right! She had quite a few issues; long boring story...).

I was the envy of all my schoolmates - every time there was a sports day, she either kept me home or wrote me a note to excuse me from activity. Meanwhile, all I wanted to do was get involved!

So by the time I got to my 20's, I was super unfit, tired all the time and had absolutely no idea where to begin.

My journey to fitness was a very long, slow journey.

I started walking first, then learned how to swim as an adult (one of the hardest things I've ever done, as I was TERRIFIED of water), started riding a bike, then eventually joined a gym.

I HATED every minute of it for YEARS. But my desire to be healthy outweighed the downsides and eventually, I started to enjoy it.

One of the hardest things I had to get my head around was when I really did get fit, accepting that I was, in fact, one of the fittest people I! Fit?! The creative girl who never moved?!

It will take you a long time to love exercise...but if you stay focussed on why it's so important, you will never look back!

YOU CAN DO THIS...just stay patient...

ZORBS13 SparkPoints: (191,979)
Fitness Minutes: (187,030)
Posts: 15,782
4/17/13 10:35 P

The very first day I exercised, I had to lie down after 5 minutes and blacked out in a cold sweat. That was 13 years ago. For the next little while after that, I took group fitness classes and it was my goal not to let myself be the first person in the class to go get a drink of water.

Now I can run for 3+ hours without a walk break.

NOBLEEQUESTRIAN SparkPoints: (5,640)
Fitness Minutes: (10,988)
Posts: 247
4/17/13 8:52 P

I was completely out of shape when I first started exercising. For about 1.5 yrs I mainly biked on the trails (about an hr or so a day). While I lost all the weight I needed, biking didn't make me very athletic. I was still a fairly pathetic athlete.

When I hit college I joined my schools synchronized swimming team which greatly helped me out. I started attempting to run at about this time, but could seem to last longer than 2 minutes. Lucky for me, during a visit to the doctors, I learned I had exercise induced asthma. When I recieved my inhaler I started running for about 1.5 miles every day, along with my 4hrs of synchronized swimming every week. This lasted for about 1 school year. During the summer I took up a lifeguarding class and swam or ran for about 45 minutes every sing day (Switched off swimming and running).

The next year I took up my Synchronized swimming agian, as well as a dance class.

Currently I walk 2 miles every day, and swim for about 5 hrs a week. I am in GREAT shape!

REGINA_PHALANGE SparkPoints: (17,659)
Fitness Minutes: (5,689)
Posts: 681
4/17/13 8:45 P

I started exercising regularly back in January, and tried to become a re-runner (I used to be a runner but dropped the habit) right away - it totally didn't work and I would get frustrated that I would get so tired after 15 minutes.

What worked for me was using the elliptical regularly for about a month (starting in February). To me the elliptical is a fairly easy cardio workout, but it becomes a serious cardio workout the longer you do it, and after a month I noticed a HUGE improvement with my running. Two months later and I'm now up to running 6 miles at a time and feel great doing it. Find a type of cardio exercise you enjoy (I strongly recommend the elliptical if you have access), and increase the amount of time you do it each week, and before you know it, you'll get there.

SBURDEN Posts: 10,622
4/17/13 9:47 A

They key is starting small and building up. I ran very short distances for a month until I could build up more strength and finally I had the motivation and strength to go farther. 4 years later and I run 10 miles sometimes!

MOTIVATED@LAST Posts: 15,438
4/17/13 6:45 A

Actually, when it comes to developing fitness, short bursts of high intensity are one of the best ways to increase your cardio-vascular fitness.

As for walking, try adding some hills to your route - nature's interval training, if you like.


MPLANE37 SparkPoints: (78,475)
Fitness Minutes: (75,859)
Posts: 2,170
4/17/13 2:09 A

Cardiovascular system responds much quicker than the musculoskeletal system to the stimulus.

Typically in about 3 to 4 weeks you should be noting drastic improvements in your cardiovascular performance. It is important to rest 48h between exercises, that is when your body recovers and gets stronger. Also, sleeping well every night is important.

And don't get discouraged because your performance suddenly does not get better. Do the cardio exercises at a high enough intensity that is not easy for you but not so difficult that it forces you drop it using "perceived rate of exertion", take your rest days and just be patient.

DATPANNA Posts: 158
4/16/13 10:34 P

So, I work out when I can, but ANYTHING I do that gets me to break a sweat and gets my heart rate up, I can only do for 8-15 minutes before I get too anxious or tired. I can walk at a leisurely pace probably for an hour or an hour and a half, if I'm not thinking about it before I feel anything-- But high intensity things like dancing, AGH.

How long before that improves? Also, what's your story when you first started developing your cardio?

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