Author: Sorting Last Post on Top ↓ Message:
MOMOFLAUREN's Photo MOMOFLAUREN Posts: 2,110
9/1/08 1:19 P

My SparkPage
Send Private Message
Reply
okay so i finally went out and got a heartrate monitor i've been wanting one forever then a day!!
went to the park and jogged/walked i ran for an hour and 15 min burning a total of 776 calories WOO HOO GO ME!! thats a little over 2 full meals for me!! oh and i forgot to add in thats pushing a jogging stroller with my 36lb daughter in it!! the last 10 min she walked/jogged with me lol she had fun atleast got her some mcdonalds and i got myself a small banana strawberry smoothie man wish i could do this everyday then i'd be slimmer then a door lol.. kids keep me home all day though.. oh well i love my job except for the kithen being around all day lol!!

*Kim*

Check out my WEBSITE!!
TTC AND MORE!

for moms and ttc couples!! fun way to get to know other people!

Advocare
Consultant

Co-Leader of Olathe Sparkers

Leader of Homedaycare Moms


Link to my website! z8.invisionfree.com/TTC_and_MORE/ind
ex.php


 current weight: 179.0 
 
194
176.75
159.5
142.25
125
MOMOFLAUREN's Photo MOMOFLAUREN Posts: 2,110
8/18/08 7:49 A

My SparkPage
Send Private Message
Reply
this am i spent 32 min on elliptical burned 415 calories went and 411 distance!! Woo hoo and im going to try and get my walking in tonite..
just found out my church is doing a 5k walk/run soon so im going to sign up next sunday!! That will be fun hopefully my legs are feeling better and stronger by then!!!!

Have a wonderful day

*Kim*

Check out my WEBSITE!!
TTC AND MORE!

for moms and ttc couples!! fun way to get to know other people!

Advocare
Consultant

Co-Leader of Olathe Sparkers

Leader of Homedaycare Moms


Link to my website! z8.invisionfree.com/TTC_and_MORE/ind
ex.php


 current weight: 179.0 
 
194
176.75
159.5
142.25
125
MOMOFLAUREN's Photo MOMOFLAUREN Posts: 2,110
8/12/08 10:54 A

My SparkPage
Send Private Message
Reply
The following tables should help you get started on a simple walk/run routine. It is VERY conservative. You only work out three times a week at 30 minutes per session. The program takes 28 weeks and is a slow, steady progression. Along with a good, healthy eating program anybody who is overweight should have no problems using this routine.

You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, its ok to still do the 5K BUT walk during it. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.BUT If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF US

Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.

***Starting on week five, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.

Avoid running on asphalt or concrete....find a good, smooth trail.
A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stetching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle.
Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.





*Kim*

Check out my WEBSITE!!
TTC AND MORE!

for moms and ttc couples!! fun way to get to know other people!

Advocare
Consultant

Co-Leader of Olathe Sparkers

Leader of Homedaycare Moms


Link to my website! z8.invisionfree.com/TTC_and_MORE/ind
ex.php


 current weight: 179.0 
 
194
176.75
159.5
142.25
125
Page: 1 of (1)  

Report Innappropriate Post

Other Home Daycare Mom's Challenges-tips-games etc! Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=707x12873x17605940

Review our Community Guidelines