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TISH0125 SparkPoints: (18,937)
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9/23/11 12:19 P

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Wish I was running more...ok, running period. I have the motivation to do other exercises such as pilates/exercise ball, shorter workouts but haven't connected to a walk/run regimen. Congrats to all the runners out there. Hopefully I can kick it up a notch next week and aim to run :)

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AURORAMARILENA's Photo AURORAMARILENA Posts: 231
2/15/10 10:39 P

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I actually met with a personal trainer who told me you do not have to run to exercise and get a workout.

He worked with me to create a walking plan. Basically you keep your treadmill at 3.0mph. That's it. And every so often (every min) so you increase the grade on the treadmill. Walking at a 0% incline and a 5% incline are two completely different things.

So I would start walking and if you can, just raise the grade every week. That way its easier on you and your joints.

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LOSINGITB430's Photo LOSINGITB430 Posts: 678
2/12/10 8:02 P

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one little tip i just thought i'd share with everyone on this topic... just found out that the highschool by my house opens up the gym certain nights of the week for the community to use and also allows community members to walk in the building after hours... just need to register first (they don't allow sex offenders because children may be in the building)... maybe other communities may do this too...

In all ways acknowledge Him, and He shall make your path straight ~Proverbs

Worrying is like a rocking chair... gives you something to do, but gets you no where!

If you want something you've never had, you'll have to do something you've never done.
�Dave Ramsey

Food network... an informative cooking channel or porn for dieters?


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DLCJ21 Posts: 1,713
2/12/10 2:18 P

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When I started out at the gym, I was 400 pounds. I got on the treadmill and tried to keep up with my brother who has been exercising for 5 years. I was only on it for 15 minutes and the last minute, I cranked it up to 8 or 9 mph for the whole minute. When I got off the treadmill I was extremely out of it. I like to blacked out. I felt like i was going to die. I knew I tried to push it too hard and from there on out, I still challenged myself but in reason.

Walking has worked for some, but it does not burn as many calories as jogging/running. I think you should focus on doing some sort of intervals.

Do a 5 minute warm up at a moderate level intensity, then do short bursts of going as fast as you can, followed by moderate intensity rest periods.

For example, if you're on a treadmill walking at 3.5 mph, put it on 6.0 mph for 30 seconds, drop it back down to 3.5 mph for 1-2 minutes, and then crank it back up to 6.0 for 30 more seconds, and repeat for 15 minutes. After 15 minutes do a 5 minute cool down at a moderate intensity and you're done.

The awesome thing about intervals is that while you may not be going all out the whole time, your heart rate elevates and stays above what it would if you were to maintain a single speed the whole time. This will help you burn more calories in your moderate range.

If you have access to an elliptical, I'd recommend using that over a treadmill. You'll be able to maintain a moderate to high intensity workout longer than you would on a treadmill due to less impact on your joints.

When I started out, I couldn't stay at 4.5 mph on a treadmill for longer than 2 minutes, but on the elliptical, I could stay at 5 mph for pretty much the whole time depending on the program I ran with.

Now 144 pounds later, I'm between 6.5-7 mph the whole time on the elliptical and I can run a couple miles at the same speed on the treadmill before having to stop.

This is what worked for me. I didn't feel walking was enough to get me to start losing weight so I've always been challenging myself.

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FUNKYGLITTER86's Photo FUNKYGLITTER86 Posts: 100
2/8/10 5:49 A

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I prefer to walk. My knees aren't up for the running...yet. I will get there though. My golly I will get there!

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DAMNITJANET708's Photo DAMNITJANET708 Posts: 29
2/3/10 9:25 P

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I know it's always advisable to check with a doctor, but as long as you are cleared to exercise I think your body will let you know what is too much! If you alternate jogging and walking, you can always work up to more jogging. If you are too sore the next day just take it easier!

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JESSICANICOLE09's Photo JESSICANICOLE09 Posts: 82
1/22/10 7:53 A

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I just started to use a local track to walk/jog. I shoot for a mile and time myself walking the short and jogging the long. If you don't have exercise equipment, check out your local library. Mine had a huge selection of workout DVD's which would be good for variety. Just switch the dvd every 2 weeks.

"Laugh as much as you choose, but you will not laugh me out of my opinion." - Jane Austen (Pride and Prejudice)


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VANILLAMOCHA's Photo VANILLAMOCHA Posts: 46
1/21/10 2:24 P

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Thanks for all tips guys! unfortunatly I dont have access to a gym or anypiece of exercise/workout equipment. I think I will just start walking and jogging on low mpact little each day and work my way up and also weight train. lol , little tip if you dont have weights heavy 4 to 5 pounds, then heavy caned food works good too, like family size.

~*Some girls are made from sugar and spice, but I am made from Vodka and Ice*~

(side note: Girl in picture is NOT me, its jessica biel. she's just my inspiration to get body like hers)


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LOSINGITB430's Photo LOSINGITB430 Posts: 678
1/19/10 11:35 A

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when I started exercising, after I hadn't done much in years, I found walking and swimming to be great... also an elliptical too... I still enjoy both very much and my doctor said they were just fine to do because they were easy on the joints... I had broken my right knee cap and dislocated the joint about a year and half before I started... and I've been doing great ever since. Exercise keeps you from losing muscle mass when dieting because it is easier for your body to lose muscle than fat...

Good luck! emoticon

In all ways acknowledge Him, and He shall make your path straight ~Proverbs

Worrying is like a rocking chair... gives you something to do, but gets you no where!

If you want something you've never had, you'll have to do something you've never done.
�Dave Ramsey

Food network... an informative cooking channel or porn for dieters?


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PEVERELL08's Photo PEVERELL08 Posts: 207
1/19/10 8:25 A

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I definitely agree about C25K. I started running about 2 years ago with the program, and I'm pretty sure it's the only reason I stuck with it. Running is hard on your body - if you start out too strong, you'll end up injuring yourself. C25K is great because it won't let you start out going to fast or too long. You alternate walking with running/jogging/speed walking (whichever pace you're most comfortable with), first in very small increments and then working up to longer sections of running and shorter ones of walking.

I agree with a previous poster about the elliptical (if you have access to a gym). They are much more low impact and therefore much kinder on your body if your prone to knee injury/pain or shin splints. You may also want to try biking (if weather permits or again, if you have access to a gym), as it is another lower impact activity that still results in endurance and produces results.

Give it a shot, it's great!

-Brenna


Mantra for running:
"Begin at the beginning and go on till you come to the end; then stop."
Lewis Carroll, from Alice in Wonderland

Races:
Worcester Half-Marathon, June 13, 2010


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MERMAIDGIR1's Photo MERMAIDGIR1 Posts: 221
1/18/10 8:16 P

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I'm in that boat as well. I am 27 (in 2 days) and I started at 287 lbs. I'm at 248 lbs now. I have been doing low impact stuff, and yes mostly walking. I definately feel better the more active I am, but I don't over do it. I am starting a new walking program now. Check out my latest blog or search SP walking articles. I'm also gonna check out that couch to 5k thing. Sounds cool! Good luck whatever you decied.

they say goldfish have no memory, i guess their lives are much like mine, and the little plastic castle, is a surprise every time...


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VIVI343's Photo VIVI343 Posts: 38
1/18/10 5:59 P

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Hey there!
I think you should definitely start an exercise program now (not later). Exercising will help you lose weight, maintain muscle, and feel better about yourself (talking from experience here). As long as you've checked in with your doctor, there shouldn't be a reason you can't ease in to running. The C25K program is great. But if you can, I would suggest getting to a gym and using an elliptical trainer. It mimics the movement of running and let's you get a better cardio workout than walking but without the same amount of stress on your body as running. Good luck!

"Persistence, not perfection."


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STEPHANIEFARROW's Photo STEPHANIEFARROW Posts: 12
1/16/10 3:01 A

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Hey, it sounds like you and I are in the same boat! I've been told that you definately want to some form of exercise as you lose weight in order to maintain muscle mass and increase metabolism, but the key is to not overdo it. I've been doing a really great running program that gets you into running slowly and gently so that you don't hurt yourself and lose momentum. Look up "Couch to 5K" or "C25K", there are also free podcasts that you can download for each week (they tell you when to walk and run set to music). I'm really enjoying the program, I just completed the second week and I feel really good (and have lost almost 10 pounds already!). I hope you enjoy it! There's also a spark team set up for the C25K program, look us up! Good luck!

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VANILLAMOCHA's Photo VANILLAMOCHA Posts: 46
1/15/10 11:15 P

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Ok, so im 22 about 5 foot 9 and weight about 260 pounds.:( ...thing is I need opinion. Is it better to lose weight first and then exercise? i heard it can be dangerous to do hard core exercise when your obese and very hard becusae my weight keeps me from being able to do many, hmph. Like i wanted to start off running or least jogging a half mile to mile everyday. But is it better to walk at slow pace and work my way up instead?

any help would be much appreciated, thanks emoticon

Edited by: VANILLAMOCHA at: 1/15/2010 (23:17)
~*Some girls are made from sugar and spice, but I am made from Vodka and Ice*~

(side note: Girl in picture is NOT me, its jessica biel. she's just my inspiration to get body like hers)


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