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MOTIVATED@LAST Posts: 14,128
9/1/12 10:12 A

Sorry, missed your follow up post.

Walking briskly on an incline can be just as good for you as running, in terms of both getting your heart rate up, and burning calories. And the advantage is that incline walking doesn't have the impact issues that running does.

When it comes to running, intervals of running and walking are a good intermediate step towards running continuously.

M@L

TACDGB Posts: 6,131
8/30/12 12:19 A

I lost 60 lbs. by eating right and walking. Strength training is important too. I would start out by walking on the treadmill for 30 minutes until you can work up to running. Good luck in this........

NEWNISHA Posts: 45
8/29/12 11:21 P

I simply love this site.. it's amazing! & It's members are amazing. Thank you all! :) emoticon

JADOMB SparkPoints: (95,628)
Fitness Minutes: (26,066)
Posts: 1,627
8/29/12 10:08 P

Take it slow and steady and you'll enjoy this journey much better. I have been pretty much in good to great shape all my life until the last 15 years as I was getting my kids raised. At that point I put on 40 extra lbs and was definitely deteriorating in health.

At the end of last Jan I started back into getting healthy and fit. SP is the greatest place to learn to do it properly. So do much reading and learn the many great things they have to offer. One of the basic rules is the 80/20 rule. 80% is in the nutrition. Measure, balance and stay within your ranges and the rest will work MUCH better. The 20% is the cardio and ST. If you are able to, and I see no reason why you can't, you should check out the videos on this site. I found a great beginner ST video that should only take you 20 minutes per day, 3 days per week to start you on your way there. Then for the cardio, you have many options, but walking is great to start with.

I started with walking 1 mile 3 times per week. ( I do my cardio and ST on the same day since it works with my schedule). Your lungs should strengthen first, then your heart rate, then your muscles. They do NOT all come around at the same time. In my case, it only took me a few weeks to where I was increasing the distance and even the speed a little bit. I did NOT increase the incline until just recently, that is just a bit more advanced in the cycle of progression. By 3 months I was able to jog at 4 mph for 5k or 3 miles. At that point I began to play with inclines and faster speeds and sprints. I will be going into my 7th month and I have added 3 one minute sprints of 7 mph into my 30 minute programmed run. So as you can see, I started slow and only added when I felt I could. In doing this, I was able to increase consistently and with minimal stiffness and soreness. Since I work out only on MWF, I get my day of rest and am ready to go on my workout day.

In addition, I do think it is wise for everyone to invest in a Heart Rate monitor. This is a very good way to make sure you are NOT over doing it. It also helps you figure out when to increase as you see your HR get lower and lower as you get healthier. Stay focused, consistent and keep the faith.

SPARK_COACH_JEN Posts: 55,902
8/29/12 8:49 P

The previous poster has given you some good advice. I'd suggest starting with walking for now, at a pace that's challenging for you. You should be able to answer a question but not comfortably carry on a conversation. Then as you become more fit you can progress into walk/jogging and then eventually all running. That way you're gradually working up to it.

Hope that helps,

Coach Jen

MOTIVATED@LAST Posts: 14,128
8/29/12 7:54 P

Try the Spark articles
How to Run with Proper Form and Technique www.sparkpeople.com/resource/fitness_artic
les.asp?id=823
and
How to Breathe During Exercise
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1424


One suggestion would be to slow down your running pace until you get your breathing under control.

M@L

NEWNISHA Posts: 45
8/29/12 4:30 P

Thanks all for your input! Now for a few questions! :)

-I have definitely been eating much healthier (due to this website) & I have went from fast food everyday and night to healthy soups/salads/smaller portions/yogurt/& other things. One huge thing I've been doing is checking the nutrition labels at the store and MAN was I retarded when I would shop.

-If I am not running, just walking am I still going to get as good of results as if I were running? & If I should just walk what is a good recommended speed and distance? I don't want to damage anything because honestly I love the after result of how I feel, even though I feel like I'm dying while I'm on the treadmill. Do you think maybe just maintaining a steady fast pace walk on speed 3 for 30 minutes would be healthier then sporadically running/walking/& jogging?

I really do appreciate any constructive criticism or tips, anything to help me towards a better healthier life is much appreciated! :)

DRAGONCHILDE SparkPoints: (56,917)
Fitness Minutes: (14,252)
Posts: 9,633
8/29/12 11:49 A

You are having trouble breathing because your cardiovascular system isn't strong enough yet to support the increased oxygen demands running places on your body. This is one of the reasons that it is recommended to build a good walking base before starting to run. Running is NOT a beginner exercise! You have to built up your heart and your lungs, and more slowly, your joints and bones.

With that said, you CAN focus on your breathing. I am learning to run at a cadence, and part of that is my breathing. I breathe in for two steps, and breathe out for two. So it's tap-tap in, tap-tao out. Focusing on my breathing helps me relax, and not push so hard. Try not to hyperventilate.

And when you start having trouble breathing easily... SLOW DOWN. You're not going to help yourself by pushing past the point of comfort into dangerous levels. It's okay to throw in intervals where you do that, but eventually what happens is you basically hyperventilate, and nothing gets oxygen! You have to build up the endurance for running. You have to walk before you can run. :)

And to echo the others... working your butt and thighs will not reduce fat in those areas. Our bodies don't work that way. :) Fat loss is a total-body process.

SPARK_COACH_JEN Posts: 55,902
8/29/12 6:35 A

I'd agree that going from no exercise to running for 30 minutes is a BIG jump, and that building a base of walking first would be a good idea to help avoid injury. That way you get your body used to the idea of regular activity, improve your fitness level a little (which will make breathing easier), and then you're ready for a bigger challenge like running.

Hope that helps,

Coach Jen

ZORBS13 SparkPoints: (99,565)
Fitness Minutes: (100,648)
Posts: 13,096
8/29/12 4:50 A

You sound a lot like me 12 years ago. I never worked out a day in my life until then.

a few things:

- YOU CANNOT SPOT REDUCE. All over fat loss happens as you create a calorie deficit, but you cannot choose to lose fat from your butt, or your thighs because you hate those areas.

- since you have never worked out before, I suggest that you do not run. Gradually build up to a base of walking 4-5 days a week for several months before starting to run.

- strength training and nutrition are more important for weight loss than cardio.

NEWNISHA Posts: 45
8/29/12 2:37 A

SOO I have hated any kind of fitness since as long as I can remember. I actually never passed a PE class because I dreaded any kind of activity that made me sweat.

Starting about 6-7 days ago I got my first treadmill, and I have come to find out (maybe due to being older.. actually having things to stress about.. and a lovely crazy 3 year old boy to raise) that running on the treadmill for 30 minutes a day makes me feel amazing. The first few days I did pretty good.. but I inclined the treadmill(now I cant unincline it lol) and don't get me wrong I love the way it works out my thighs.. them and my butt are my major areas I want to work out anyway.

BUT anyway to try and make this really long story short I was wondering if there are any breathing techniques? Because I feel I would DO much better if I could control my breathing.. it is alllllll over the place. I try to walk.. jog.. and run.. but sometimes I worry I am focusing to hard on my breathing and I'm going to cause myself to faint lol.

Any tips would be much appreciated!! Thanks :)


=]Nisha

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