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torus_ot

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Posts posted by torus_ot


  1. The answer is - walking. Normal speed but include 10sec burst of speed walking. In a week or two you will be able to speed walking 20 and 30 sec intervals.

    Then you can try to jog - it is very similar to walking, but there is an interval when your both legs are of the ground. It is not easy switch from sedimentary life style to active moving but it's worth it. I know what I am talking about - I did this switch when I got 55yo

     

     


  2. Nal

    I would first try to do first three week with brisk walk - as fast as you can. Then go back to the first week and try to do jogging instead of walking. Do not force yourself to run if you out of breath, just switch back to brisk walking. As soon as you can jog first week go for the week 2. You should ask your daughter for help and exercise with you, I think it will be very motivating. All you need is stick with the program and 5k is very doable

    Somebody on this forum wrote that losing weight is 20% exercise and 80% is reducing food intake (AKA dieting). My experience is telling me that these numbers are close to truth.... So if the weight lost is a goal - do both: exercise and healthy eating.


  3. Week May 7 - 13,  2017

    Monday: 

    Schlepping then jogging: 3.0 mi, average speed 5.3mph (3.8-5.8mph), average incline 3.2%

                 Walked 0.4mi before, but when try to run did not feel right. Drop  speed and incline

    Tuesday:

    1.0 mi run (from 5.6mph to 5.9mph) , 3.5% incline + other gym stuff (Did 5mi on the bike under 19 min!)

    Wednesday

    3.0 mi walk,  3.5mph,  incline 3.5%  (walk 0.3mi before, ate supper after :) )

     


  4. 1st, it is OK to be slow.

    I am also sitting all days and my old joints do not like the exercise at all.

    Try different stretches for your muscles before and after run. Do it in the rest days too!.

    This one is targeted to "all day sitting" problems: http://www.stack.com/a/4-hip-flexor-stretches-to-relieve-tight-hips

    Look at the c25Kprogram as a tool that slowly change your life style, it make you active again. This is the goal, isn't it?

    I continue to struggle with weight, although I lost some. But the dieting is tough for me.

    Pain is OK, as long it is muscle pain. It will slow change to the tiredness. Remember - no pain, no gain.


  5. Week April 30 - May 6,  2017

    Monday: 

    3.3 mi,  5.5mph, 3.5% incline

                 Walked 0.2mi and 0.4mi  before and  after.

    Tuesday:

    1.5 mi run (from 5.6mph to 6.1mph) , 3.5% incline + other gym stuff

    Wednesday

    2.0 mi walk,  3.5mph,  incline 3.5%  (Running was not an option - hip pain even with Advil)

    Thursday :

    1.0 mi run (from 5.6mph to 5.9mph) , 3.5% incline + other gym stuff

    Friday:

    3.0 mi run, speed 5.5mph, incline 3.5%

    Walk 0.4mi before and 0.3mi after

    Saturday:

    Walking 3.2 mi, average speed 3.9mph, average incline 2.9% (To get to  my daily requirement of steps )


  6. Week April 23-29,  2017

    Monday: 

    3.25 mi,  5.5mph, 3.5% incline

                 Walked 0.5mi and 0.3mi  before and  after.

    Tuesday:

    1.0 mi run (from 5.5mph to 5.8mph) , 3.5% incline + other gym stuff

    Wednesday

    3.25 mi,  5.4mph,  incline 3.5%  plus 0.7mi walk (warm-up and cool-down).

    Thursday:

    1.25 mi run (from 5.6mph to 6.0mph) , 3.5% incline + other gym stuff

    Friday:

    3.3 mi run, speed 5.5mph, incline 3.5%

    Walk 0.3mi before and 0.3mi after

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