Target: 1 hour

[mikkak]

Jogging. I have realized that being 29 years old ( well in june I am 30) I am very tired all the time. So now I have decided to be capable of running during an hour everyday with one or two days off everyweek. At the moment I running about 20-25 minutes and compliting the hour with exercise byke. How may minutes I should add every week untill I am capable of running an hour? should I keep myself in an amount of minutes untill I not very tired or should I oblize myself to keep adding minutes as the weeks pass over?
What do you think? Is there anybody that feel very tired when the day comes to an end? That is not happy with themselfs ?

 

[drvannostren]

Here's a plan

I'm certainly no temple of fitness but in my gym class a few years ago we did training for an 8km run, here's how it works...

You do each of these twice, or more if necessary, i'll adjust it so you can complete the hour, and since you're already half way there we'll start at half.

Day1: Run 20 Minutes Walk 40
Day2: Run 22 Minutes Walk 38
Day3: Run 25 Minutes Walk 35
Day4: Run 30 Minutes Walk 30

You get the idea, add anywhere between 1-5 minutes each week. Its the same principle as lifting weights (which i do frequently) add only as much as you can do but don't go all out 100%. Gradually work your way to your goal, 1 hour run is pretty ambitious, most people can't do it but if that is your goal go for it. Don't go to the excercise bike though, stay on your feet it'll get your body used to the pressure. Getting off your feet tells your body your done, so even though you add minutes you're still "quitting". By walking you body just changes pace it doesn't relax.

For anyone starting from scratch start at a 1 minute walk (or if you can do 5 do it) and work your way up. If you'd like to work on a schedule keep track say "I wanna be at 45 minutes by 2 weeks from today" and just make sure its realistic.

Have Fun!

 

[mikkak]

Thank you drvannostren, looks very reasonable,when I finish running I keep walking for about 5 minutes to cool down before getting in the byke. So you think is better to keep walking? I will try that, I don't really like much the byke exercise, in the winter is ok I watch tv but now that is hotter is quite claustrophobical, so I would keep walking. Cheers.

Is really incredible how good you feel after jogging or doing exercise nevertheless I have been incapable of having a the daily routine all my life, sometimes I have been able to follow a routine for 6 month and then sudently giving it up when I was feeling much more better. The other day I read that the man who invented jogging ( long distance run) as a good sport for body said that people that don't practice sport live mostly dead all their lifes and I think is true. My brother run for an hour neally everyday, his been doing this for years. So I am to that.

Cheers.

What do you fellows do to keep fit?

 

[Morbyd]

What do you fellows do to keep fit?

I do lifting after work... make sure to spend at least an hour or two periodically raising a .5 kg bottle of beer from the table to my lips, interspersing that with various point-and-click or point-and-press finger and hand exercises.

On weekends, I engage in a more rigorous routine for several hours on Friday and Saturday nights. It involves rapid leg, butt, and arm movements combined with occasional head-bobbing. On Sundays, I'll even sometimes walk several meters, often 10s of meters, with heavy product-filled plastic bag weights (from store or supermarket to apartment).

It's a tough fitness regime, but it keeps me sane. 8)

 

[mikkak]

I do lifting after work... make sure to spend at least an hour or two periodically raising a .5 kg bottle of beer from the table to my lips, interspersing that with various point-and-click or point-and-press finger and hand exercises.

On weekends, I engage in a more rigorous routine for several hours on Friday and Saturday nights. It involves rapid leg, butt, and arm movements combined with occasional head-bobbing. On Sundays, I'll even sometimes walk several meters, often 10s of meters, with heavy product-filled plastic bag weights (from store or supermarket to apartment).

Looks like a very interisting and fun exercise you see I do jogging during the week and your type of exercise during the weekend

 

[Morbyd]

Looks like a very interisting and fun exercise you see I do jogging during the week and your type of exercise during the weekend

I prefer to skip the jogging
Though I'm thinking I might start playing football twice a week with some of my colleagues. The hard part is overcoming inertia

 

[mikkak]

The hard part is overcoming inertia Rolling Eyes

That's the real problem skip inertia, instead of relax when you go home you have to go to run but after I feel better.
A football team it's a very good idea, sport and fun.!!!

 

[puppylover]

Jogging. I have realized that being 29 years old ( well in june I am 30) I am very tired all the time. So now I have decided to be capable of running during an hour everyday with one or two days off everyweek. At the moment I running about 20-25 minutes and compliting the hour with exercise byke. How may minutes I should add every week untill I am capable of running an hour? should I keep myself in an amount of minutes untill I not very tired or should I oblize myself to keep adding minutes as the weeks pass over?
What do you think? Is there anybody that feel very tired when the day comes to an end? That is not happy with themselfs ?

On a completely different point to this thread - what the hell is your ticker marker at the end of your mails - it looks like a very large pink willy....

 

[mikkak]

On a completely different point to this thread - what the hell is your ticker marker at the end of your mails - it looks like a very large pink willy...

I don't understand? you mean the pink high-heeled shoes? by tthe way, what is a willy? I don't find it in the dictionary. Thankssss

 

[j_love01]

I vary my cardio every morning. I either do 35 mins on the elliptical in a fat burning bpm zone (55-70% max HR) OR HIIT (High Intensity Interval Training). HIIT is tough but it keeps you burning calories all day. You basically go all out for 1 minute (90-95% max HR), then go at a slow pace for 3 minutes, repeat. If you are doing it right you can only do it for 15-20 minutes. Warning: Exercise caution when doing HITT, a heart rate monitor is essential. Don't exceed or come close to 220 minus your age, as this is your theoretical maximum HR.

This along with weight training in the evening every other day is what I do to stay in shape.

~Jason

 

[puppylover]

On a completely different point to this thread - what the hell is your ticker marker at the end of your mails - it looks like a very large pink willy...

I don't understand? you mean the pink high-heeled shoes? by tthe way, what is a willy? I don't find it in the dictionary. Thankssss

ah - translation problems.... now you have said pink high heeled shoe I can sort of see it - Willy = Penis....

 

[mikkak]

I vary my cardio every morning. I either do 35 mins on the elliptical in a fat burning bpm zone (55-70% max HR) OR HIIT (High Intensity Interval Training). HIIT is tough but it keeps you burning calories all day. You basically go all out for 1 minute (90-95% max HR), then go at a slow pace for 3 minutes, repeat. If you are doing it right you can only do it for 15-20 minutes. Warning: Exercise caution when doing HITT, a heart rate monitor is essential. Don't exceed or come close to 220 minus your age, as this is your theoretical maximum HR.

Looks quite hard to do. I still have to improve myself alot to be able to do this sort of training.

ah - translation problems.... now you have said pink high heeled shoe I can sort of see it - Willy = Penis.... Laugh out Loud Laugh out Loud Laugh out Loud

How innocent I am!!! Now I understand why it wasn't in my online diccionary.
Cheers.

 

[j_love01]

I vary my cardio every morning. I either do 35 mins on the elliptical in a fat burning bpm zone (55-70% max HR) OR HIIT (High Intensity Interval Training). HIIT is tough but it keeps you burning calories all day. You basically go all out for 1 minute (90-95% max HR), then go at a slow pace for 3 minutes, repeat. If you are doing it right you can only do it for 15-20 minutes. Warning: Exercise caution when doing HITT, a heart rate monitor is essential. Don't exceed or come close to 220 minus your age, as this is your theoretical maximum HR.

Looks quite hard to do. I still have to improve myself alot to be able to do this sort of training.

A complete HIIT program I recommend for beginners:
5 minute warmup
10 minute interval training (15 second full out pace, 45 second low pace)
5 minute cooldown

Once you conquer the 15s/45s intervals move up to 30s/90s, then 45s/135s, and finally 60s/180. THEN you can bump up the interval training to 15 mins, then 20.

This method of training is great conditioning for the heart because it provides a variety of intensity. And it burns a lot of calories!

Let me know if you have any more questions...I am a certified personal trainer and I eat up this kind of stuff up.

~Jason

 

[Morbyd]

I vary my cardio every morning. I either do 35 mins on the elliptical in a fat burning bpm zone (55-70% max HR) OR HIIT (High Intensity Interval Training). HIIT is tough but it keeps you burning calories all day. You basically go all out for 1 minute (90-95% max HR), then go at a slow pace for 3 minutes, repeat. If you are doing it right you can only do it for 15-20 minutes. Warning: Exercise caution when doing HITT, a heart rate monitor is essential. Don't exceed or come close to 220 minus your age, as this is your theoretical maximum HR.

This along with weight training in the evening every other day is what I do to stay in shape.

~Jason

You have now officially scared the living hell out of me

 

[j_love01]

I vary my cardio every morning. I either do 35 mins on the elliptical in a fat burning bpm zone (55-70% max HR) OR HIIT (High Intensity Interval Training). HIIT is tough but it keeps you burning calories all day. You basically go all out for 1 minute (90-95% max HR), then go at a slow pace for 3 minutes, repeat. If you are doing it right you can only do it for 15-20 minutes. Warning: Exercise caution when doing HITT, a heart rate monitor is essential. Don't exceed or come close to 220 minus your age, as this is your theoretical maximum HR.

This along with weight training in the evening every other day is what I do to stay in shape.

~Jason

You have now officially scared the living hell out of me