Alright so I need to start Exercising

[LC_Dave]

I am coming to the conclusion that the next phase of my retreat from obesity is to start exercising.

(Not that I've been pressured on this board or anything! Nooooo! )

I was thinking of starting a regular walking schedule.

Daily at 6 am I will go for a walk.

Any tips ? Suggestions ? comments ?

[Miss Phode]

Re: Alright so I need to start Exercising

Do you have a dog? It's more fun to walk when you've got a walking buddy. Also, headphones are good to make the time pass. I like books on tape, but I walk faster if I'm listening to music that makes me want to move (i.e. Tool, Sytem of a Down).

Good walking shoes are a must, and wear something breatheable.

[wannabethintoo]

Re: Alright so I need to start Exercising

For how long?

[Miss Phode]

Re: Alright so I need to start Exercising

For how long?

Is that a suggestion??

[Brook]

Re: Alright so I need to start Exercising

Shoes.

Invest in GOOD walking shoes. They're worth their weight in gold.

[wannabethintoo]

Re: Alright so I need to start Exercising

Is that a suggestion??

No, it's a question.

[wannabethintoo]

Re: Alright so I need to start Exercising

Were questions not allowed?

[2big4mysize]

Re: Alright so I need to start Exercising

yep good shoes and be fully hydrated take a water bottle with you don't use any ankle weight things as they lead to knee injuries.

Walk as far as you can as fast as you can and then cut your speed and catch your breath themgo fast again until you are out of breath. keep alternating and soon you wil be surprized how much better your stamina is your distance and speed and the amount of fat you have shed just walking. whenyou get in better cardio conditon you will need to add some resitance training, but it shouldn't take more them 2 weeks to get there.

Happy walking.
Joina challenge so you got to come to theboard and tell somebody you didn't do it. that will help greatly with the motivation to move when you just don't think you want to or can;t

[wannabethintoo]

Re: Alright so I need to start Exercising

Hey 2big. Does it matter how long each interval is? Can you do 10 minutes high intensity then 10 minutes low or should the interval be shorter?

[2big4mysize]

Re: Alright so I need to start Exercising

well actually your heart rate will determine how many min you need to do. In theory you are suposed to reach maximum heart rate because you really wanted to be at maximum oxygen load but we don't have those hoses that go over your mouth and nose you see on the jocks on the treadmills in the gatorade commercials. So you go as fast as you can to get to that heart rate which should take out of shap folk about a min then you want your heart back down to your fat burning level whichis about 60% of your max and if you are out of shape it will take you more timew to get there.
If you are in good shape you do one min max heart rate one min recovery and alternate but when you are out of shape it is like one min max 10 min recovery 1 min max 10 min recovery. as you get in better shape you have less time in recovery. you don't want to do more then one min at max heartrate cause then your sugar stores in your organs will be called out and if they get called out then insulin gets called out and poof no fat burning till insulin goes down. Mean time you run out of sugar and hit the wall as they say.
the reason it gives a better fat burn is all the fast energy gets burned off and the glucogen hormon is called out to get more fuel for the muscles. that triggers fat burning and glucgenesis in the muscles. you slow down and burn fat and all is well other chems get shut off and those few sugars are moved to the muscles and then poof you go fast again and burn then off and the fat energey produced too until you reach max and then you back off to let more get made and not trigger the glycogen reserves in the organs to spill out. SInce you keep upping the signal for fat to be released on burned you get more fat released for burning. Cool uh? same amount of time spent working out but more body fat gets burned off.

[ttdriver]

Re: Alright so I need to start Exercising

Definitely agree, SHOES are very important. As is hydration. Be sure you take your water with you. I love the "interval" idea !!

Walking was how I started back in 2002 .. 1.5 miles per day. Now, I'm getting ready for a full-blown marathon! SEE, IT IS ADDICTIVE! I'm so excited for you, Dave! YOU CAN DO IT!

Betty

[yemenitegreen]

Re: Alright so I need to start Exercising

Hmm... I need to get walking again, too. Have to buy new shoes, too. I have set aside some money for new hiking boots and since the weather will be rather nasty for another 2-3 months, I guess I should go out and buy something decent soon.

Dave, maybe you could start a challenge for new born walkers? I am sure there are several people on this board (including me) who could need a boost and some inspiration to get going (literally).

yemenitegreen - putting "buy new hiking boots" on the todo for next week

[2big4mysize]

Re: Alright so I need to start Exercising

there is a great walking site where you can walk across the use virtually as you log your steps or miles. ADBB walked across America last yr as a group. I don't kknow if the post is still here but I can check and see if the account is still avail if any of you new walkers want to use it.

[LC_Dave]

Re: Alright so I need to start Exercising

Hey thanks guys for responding. I do appreciate your replies!

I need to exercise I know that. I feel like doing the 6WEC but i think that might be too much too soon.

yemenitegreen, challenge for new born walkers - I like it! I will give some thought to that!

[Jasmain]

Re: Alright so I need to start Exercising

Just fyi, the 6WEC isn't about how much you do, it's about commiting. They don't care if you commit to walking 15 min just 2 days a week. You don't have to commit to a ton of exercise, it's about committing to whatever YOU can handle, and just having a place to report it. When I committed to my first one, I did 1 mile a few days a week, not much.

Hey thanks guys for responding. I do appreciate your replies!

I need to exercise I know that. I feel like doing the 6WEC but i think that might be too much too soon.

yemenitegreen, challenge for new born walkers - I like it! I will give some thought to that!