How do I increase my fitness?

xxcandywrathxx
xxcandywrathxx Posts: 200 Member
in Fitness and Exercise
I want to get fit, not super fit, just enough to run for about 15 mins.

I can currently only run for about 3 minuets max which is pretty terrible.

Can you give me some tips or tell me how you improved your fitness?

Im able to go to the gym 6 times a week they have bikes, rowers, steppers, elliptical, treadmills, and weight machines.
I don't want to drink any protein power or anything like that. :\

THANKS!

Replies

  • DPernet
    DPernet Posts: 481 Member
    Keep running :laugh:
  • mlouise143
    mlouise143 Posts: 30 Member
    You will probably get this answer over and over, but try the Couch to 5K program. It starts you out running for one minute, walking for one minute and steps up your endurance in a very doable way. I was where you are (3 mins max) about 4 weeks ago and last night I ran 5 mins, 11 mins, then 8 mins, with 2 minute walks in between. Next week, the program shows a 20 minute run and although it seems like a lot, I think I might just be able to do it!
    I really recommend it..from a former non-runner. Good luck!!
  • xxcandywrathxx
    xxcandywrathxx Posts: 200 Member
    If I did that I might die...or face plant on the treadmill. LOL.
  • chefgirl866
    chefgirl866 Posts: 34
    you should try the c25k program. It takes you from no running to doing a 5k (3miles) in 9 weeks. Starts you with short jogs with walks to build up endurance. I went from barely be able to jog the 60 seconds to now on week 3 being able to do the 3 min runs.
  • xxcandywrathxx
    xxcandywrathxx Posts: 200 Member
    nice idea louise
  • keithgi
    keithgi Posts: 96 Member
    Let me triple echo the C25K program. I'm a lot older than you and I ran 23 minutes yesterday, will do 25 on Monday. The program will push you, but after you've done it a few weeks you'll look back and wonder why 5 minutes or 8 minutes or whatever was a big deal. Go for it, you can do it!
  • ifyouwanttosingout
    ifyouwanttosingout Posts: 35
    You will probably get this answer over and over, but try the Couch to 5K program.

    I personally am pleased to see 'C25K' decoded. :) Though, I was having fun trying to figure out what the heck people were talking about.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    If you can go to the gym, talk to a trainer and get a gradual program. If you want to run 15 minutes as a goal try walking and running at first and then increasing gradually to all running. It's all possible; just be patient with yourself. ;-)
  • basillowe66
    basillowe66 Posts: 432 Member
    What worked good for me was to start the day out by walking untill you feel warmed up, then jog slowly,. when you get tired go back to walking, then bag to slow jogging. Do this as long as you feel you are tired. After you have done this for several days, you will notice you are running more than you are walkiing. It may take a few weeks, but if you do this everyday, or as often as you can, you will now find you are jogging a little faster! Keep increasins your speed until you feel you can run and talk at the same time. Speed is not important, it's how long you can keep it up. You will find after awhile you are going 30 minutes or even longer.

    I run slow because of my age but I go 45 minutes to an hour or more.

    Add me to your friend list and let me know how you are doing!!
    God bless!!!

    Basil
  • Lesley2901
    Lesley2901 Posts: 372 Member
    I would definitely recommend the C25K, I've recently completed the program and would never have thought I could run for a full 30mins. I am now training for the B210K.
  • Shannota
    Shannota Posts: 308 Member
    You will probably get this answer over and over, but try the Couch to 5K program. It starts you out running for one minute, walking for one minute and steps up your endurance in a very doable way. I was where you are (3 mins max) about 4 weeks ago and last night I ran 5 mins, 11 mins, then 8 mins, with 2 minute walks in between. Next week, the program shows a 20 minute run and although it seems like a lot, I think I might just be able to do it!
    I really recommend it..from a former non-runner. Good luck!!

    C25K is fantastic. I started at it barely able to do the 60 second runs (and at about 274 pounds). I have now completed a 20 minute run (and am down to 257 pounds). I was doubtful that I could complete the program, but in week 6 now, and I really think I can do this! Good luck...O, and if no one has said this yet, there are some free applications out there for smartphones.
  • melzenitram
    melzenitram Posts: 67 Member
    yep. couch to 5k is what i'm using too. NEVER EVER ran in my entire life! I needed something new and my daughter loves it. it gets easier with each time plus it's every other day to build your endurance. cannot wait for the next day to run..and that is saying a lot for me! for a free app...it's awesome!
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    The C25K program is good and since my weight is now getting down to the point where I feel that I can do it without killing myself I may try it myself... I like the concept. Really though, it is about if you can run 3 minutes, increase it to 3.5 minutes next week.. then 4 then.... Gradual increases sensibly done.

    As for the "just fit enough" idea, I can see where you are coming from. Really, I do recommend weights (heavy ones at that) for ANYBODY... You will NOT bulk up like a man because your hormones are not those of a man. The only way you would do that is to take steroids which is not a path to healthiness. You don't have to spend hours in the gym to do that but I think you will be happy with things that you can do after doing some lifting that you could not do before... And lean body mass burns calories much more efficiently than fat mass. As for protein powders, they are good.. or so I am told, but really not necessary. I actually never was one to eat breakfast much but somewhere early in my weight loss journey, I bought some "Protein bars"... By using the protein bars, I pack on an extra 10-20 grams of protein in my diet... it is fast so I can eat them going out the door.... Also, it satisfies my sweet tooth. I seldom eat candy anymore and don't miss it ... that is EMPTY CALORIES. The protein bars taste good (though some would probably have to get used to them. It is a way to build your protein without going all psycho about protein powders and such ... no offense intended to those who are on a protein regimen that includes that... it is just a different perspective for different goals.

    The best way to get into the weight training is to get with a personal trainer... just a session or two to develop a plan that is right for YOU and YOUR goals. As for the cardio endurance... Just keep at it and add a little every day or week... Eventually, you will reach your goal.. and if it is fifteen minutes, it won't take long at all... But I do have a simple warning... Don't think you will be ok with stopping there... It can get addicting.

    Best wishes on your journey!
  • dreena222
    dreena222 Posts: 34 Member
    I think you should just try to slowly improve on what you have done. I have a hard time with running, but that is the best cardio and weight loss tool. Good Luck!
  • xxcandywrathxx
    xxcandywrathxx Posts: 200 Member
    wow! Just checked out the c25k thing and it seems like a great idea! Thanks a lot everyone, your help is greatly appreciated. :)
  • meerkat70
    meerkat70 Posts: 4,605 Member
    If I did that I might die...or face plant on the treadmill. LOL.

    Get off the treadmill and on the road - much more fun.
    And try the C25. It's a graduated running programme, designed for people who can't run, and who want to. When you're done with it, you'll be able to run 30 minutes, which is a good foundation for cardio fitness.
  • _JamieB_
    _JamieB_ Posts: 417 Member
    Push yourself!!! If last time you ran for 3 minutes, next time run for 3 and 1/2 min and just keep adding to it!!! If you truly push yourself you won't believe what you can do :)
  • shiftysheep
    shiftysheep Posts: 44 Member
    Whatever type of cardio you end up doing, try to apply HIIT (High Intensity interval training), this mean if you were running you would need to warm up & stretch, then sprint all out for 30 seconds, jog for 30 seconds, walk for 30 seconds & then repeat. This method keeps spiking your heart rate, taking out of it's comfort zone & then allows it to recover, before spiking it again. This is the best type of cardio as it burns a lot of calories, takes less time than a normal run/jog, plus it gets you that after burn (burning calories while recovering).

    But once your cardio has improved, I would suggest weights. Here is a good article about why dead lifts are so awesome.

    http://www.nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/
  • shiftysheep
    shiftysheep Posts: 44 Member
    Forgot the link http://www.nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/
  • mlouise143
    mlouise143 Posts: 30 Member
    One thing I forgot to mention (and was very surprised to see on the C25K website) is to slow down! I was trying to run as fast as I could and could hardly breath in 30 seconds. I started out almost embarrassingly slow, but where I could breath and didn't feel weakened. It let me run for longer and build up endurance..then I was able to up my speed a little.

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