AnneJ wrote:JMD congratulations, whens the baby due?
I just read the exercise at work, I work in an office and I must admit sometimes I realise I've been sat at my desk for 2-3 hours and not got up!! Not good, I'm still wearing my pedometer and I find that helps me keep on track, I make myself go for a walk at lunchtime, if I have time I can walk 3000 steps, so that helps. I'm on the second floor of the building and for some reason we're not allowed to use the stairs, annoying because I would definitely use them, especially as sometimes I have to wait 5 mins for the lift!!
I just wondered does anyone know much about running? is it better to run slower for longer or faster for a shorter amount of time if you're running the same distance? I've been building it up to run 5km in the gym, i'm running at between 10 and 11 kph, but I'm really struggling to go faster than 11 kph for longer than 10 minutes!!
Mr Motivator you do a great job keeping us all in check, I wonder if anyones going to feel your wrath after the weigh in!! I think I might be on the hitlist
Annej, so you can run 5km at 10-11kph...brilliant! I myself am doing 6km at 10.5kph. But in order to build your fitness, lose weight, and running endurance, you have to vary the type of runs.
So lets assume you can do 3 runs per week as you are currently doing 3 workouts a week am I right? The most effective type of cardio is interval training. Basically, this means you run at fixed intervals where your heart beat is in your heart rate training zone (ie beteen 60-80% of your maximum heart rate which is suspect you reach when running 10kph) then for 30 seconds between these intervals you burst into a sprint to raise your heart rate to 80-95% of maximum. It helps initially to use a heart rate monitor but not essential. Alternatively, you can run at 10kph for 2mins then 12kph for 2mins in equal measures for about 3.2km.
What interval training does for you is accelerate your metabolism so after you do such a workout, you will continue burning the fat for the rest of the day at a higher rate than you would with a normal steady run.
As with every aspect of losing weight, from eating to resistance, to cardio, always change your program and diet every 6-8 weeks. So for your first phase incorporating running, you can follow this pattern:
Monday: 3.2km INTERVAL TRAINING. alternate 2mins @10kph, then 2mins @12kph until you complete 3.2kph. You should be able to do this if you can do 5km at steady 11kph. Do this before a resistance exercise workout if you want to combine the 2 in one session.
Wednesday: 6km @10kph (if you can go further, do so) Do this AFTER a resistance workout if you want to combine.
Friday: 20min interval training: 4.5mins at 10kph, then burst into maximum sprint for 30sec, really go for it. then slow back down and run 4.5kph @10kph - repeat 4 times. Do this before a resistance workout if you want to combine.
Obviously, over the weeks you're endurance will improve so you need to step up your intensity. Right now I am doing something similar but I am combining different cardios such as Rowing, Cross trainer, and of course running to mix it up. That reminds me, I need to do more running outside to prepare for my Great North Run! Its so much more harder running outside than on a treadmill!
Hope the above gives you some ideas but well done on what youre doing so far!
