Advice about running

Nonibug

Ok first off, I cant run:noway: I have arthritis (although the pain is not severe, and its getting better it seems with every pound I lose), plus Im about 150lbs overweight, AND I still smoke (I just know I will get alot of feedback on that one:laugh: BUT I have cut down and am determined to quit), so I repeat...I cant run lol.

I hear sooo much about running/jogging being the best way to burn the most calories and Im sure it is IF you can do it. I am in my 6th week of "working out" and eating better. By working out I mean a walk (ive built up to about 45 mins per day), not power walking or fast walking...but walking a little more than a leisurely pace. OR if I dont walk that day, I will do a cardio dvd workout (usually Denise Austin) for about 20-40 mins. I do one or the other of these 6 days a week. Then, 3 days a week I do strength training at home to either another Denise Austin dvd or a Biggest Loser Power Sculpt dvd. If your not familiar with either of those, it basically works out your arms, abs, butt, legs...the usual...with weights (I use 2.5-5lbs depending on the muscle Im working out).

My question/concern is this: Ive been feeling like Im not doing enough because Im not running, or because I cant yet keep up at a pace of keeping my heart rate elevated for 60 mins or more of cardio. (60 mins is what Ive been hearing and reading as the "norm" for burning fat/calories.) Wouldnt that number depend on your fitness level ( I am definately a beginner), your age/size and alot of other things?

I guess what Im asking is wouldnt the work that Im doing, even though it isnt at what most would consider an intense level, an intense level for ME? It sure feels like it is! I feel really good about the weight that I have lost so far, and my intake of water is through the roof!:laugh: , I have incorporated more exercise (almost 6 weeks ago I was definately sedentary...a stay-at-home mom, the only "exercise" I got was doing the grocery and household items shopping 1 day aweek for about 4-6 hrs:laugh: ) , better food choices and portions, I certainly feel better in general...

Is there a good way to determine if your working at an intense level for YOUR OWN fitness level? I definately dont want to overdo it and hurt myself or give myself a heart attack:embarassed: but I want to challenge myself. Any advice?

Thanks and wishing you all a great Sunday!

~Roni

Nonibug

Ok first off, I cant run:noway: I have arthritis (although the pain is not severe, and its getting better it seems with every pound I lose), plus Im about 150lbs overweight, AND I still smoke (I just know I will get alot of feedback on that one:laugh: BUT I have cut down and am determined to quit), so I repeat...I cant run lol.

I hear sooo much about running/jogging being the best way to burn the most calories and Im sure it is IF you can do it. I am in my 6th week of "working out" and eating better. By working out I mean a walk (ive built up to about 45 mins per day), not power walking or fast walking...but walking a little more than a leisurely pace. OR if I dont walk that day, I will do a cardio dvd workout (usually Denise Austin) for about 20-40 mins. I do one or the other of these 6 days a week. Then, 3 days a week I do strength training at home to either another Denise Austin dvd or a Biggest Loser Power Sculpt dvd. If your not familiar with either of those, it basically works out your arms, abs, butt, legs...the usual...with weights (I use 2.5-5lbs depending on the muscle Im working out).

My question/concern is this: Ive been feeling like Im not doing enough because Im not running, or because I cant yet keep up at a pace of keeping my heart rate elevated for 60 mins or more of cardio. (60 mins is what Ive been hearing and reading as the "norm" for burning fat/calories.) Wouldnt that number depend on your fitness level ( I am definately a beginner), your age/size and alot of other things?

I guess what Im asking is wouldnt the work that Im doing, even though it isnt at what most would consider an intense level, an intense level for ME? It sure feels like it is! I feel really good about the weight that I have lost so far, and my intake of water is through the roof!:laugh: , I have incorporated more exercise (almost 6 weeks ago I was definately sedentary...a stay-at-home mom, the only "exercise" I got was doing the grocery and household items shopping 1 day aweek for about 4-6 hrs:laugh: ) , better food choices and portions, I certainly feel better in general...

Is there a good way to determine if your working at an intense level for YOUR OWN fitness level? I definately dont want to overdo it and hurt myself or give myself a heart attack:embarassed: but I want to challenge myself. Any advice?

Thanks and wishing you all a great Sunday!

~Roni

stylistchik

ELLIPTICAL TRAINER!! I have been a dancer for 15 years and my knees and hips are totally shot so running puts more strain on my body than its worth... but the elliptical machine gives you the same (it think better) cardio workout with out the impact of running! I tend to be able to work out longer and harder on the elliptical and burn more calories but I feel less tired during and after. I'd recommend giving it a try!

Nonibug

Thank you mmkammerer:flowerforyou: I would need to join a gym to do that, but thats something I have been considering doing. There's one right up the street from me, so it wouldnt take a long drive to get to it, and I think its 19.95 a month and I dont think you have to sign a contract...pretty much a month to month thing. Maybe they would offer me a free trial just to check it out before I committed...? Anyway, thank you so much for taking the time to give me some advice:flowerforyou:

~Roni

kingnatalie

I would agree with the elliptical trainer. You can start out at a slower pace if you need to, then work up to a faster pace. I target for 30 minutes each time I work out. To increase my heart rate I will increase the resistance to a 4 or a 5 and work as hard as I can in those 30 minutes. Pair that with eating right and you should shed the pounds.

runnerdad

Roni,
congratulations on your dedication :flowerforyou:
Running is a great way to lose some weight, but, as you say, your base level of fitness is not great at this point, you are carrying a lot of extra weight, and you already have some arthritis pain. I would be afraid starting a running program now is an invitiation for injury. But you have options! :happy: Using an elliptical machine or doing pool walking or water aerobics are great alternatives for getting some low impact workouts in to protect those arthritic joints. You can add more impact later as you get stronger and lighter. And a simple brisk walk is great too. You can wear a heart monitor if you are into it, but it is easy enough to pause and take your pulse occasionaly to monitor your intensity. As a ball-park guess, you only have to maintain a heart rate of 110-120 to get maximum fat-burning benefit *. An hour workout is great, but 20 minutes is more than enough, so if you have to do short workouts because of time constraints, or because you aren't fit neough yet to do a whole hour, don't worry. Every little bit helps. Your power sculpt dvds help too, because they help tone you, making your body stronger and metabolically more efficient.
*As to your question of determining your intensity level for your fitness level, heart rate is probably the best way. I came up with this number based on 65-75% of a guesstimated max based on your age. You can research ways to calculate your personal target max heart rate (which may change as you lose weight and quit smoking), then work at an intensity that maintains 65-75% of that max which should be a 'comfortable but productive' intensity level for you.

Good luck! :flowerforyou: :flowerforyou:

Nonibug

Thank you so much runnerdad for taking the time to give me some advice!:flowerforyou: Your words were very inspirational for me to read and gave me some great ideas! I may have alot of extra weight but I have even MORE dedication!:drinker:

Again, thank you:flowerforyou: You truly have made me feel so much better (HAPPY tears!)

~Roni

keiko

Walking is great exercise and it is free! that is one of my favorite words!
google walking and you will find walking programs that will help you to walk/train more efficiently. Prevention mag. has good articles on walking.
Your making a great start just getting out there!
Kelly

Angiebangie

Nonibug, I've only skimmed the other posts so if I'm repeating advice sorry! I think you should try adding in a 1 minute run, slow and easy into your walks, start with 1 min. every 5 of walking, you might be amazed at the results, and even start running more. I walked alot with my non running neighbor and suggested this, she hated it, but kept at it and she's now done to triathlons, and can run for 5 miles with out stopping! Good luck!

rainbow118

Using a stationary bike will also help you, it doens't put any strain on you. I got my bike from walmart for $100, it has 8 different resistance levels.

Nonibug

Thanks for the info/advice ladies!:flowerforyou:

~Roni