I went running again for the first time since New Year.  I found a running plan (via 👁 Image
nyecamden ) called Couch to 2k which sounded good and I've tried it a couple of times but not stuck to it for long.  I'm trying to kick it off again.  I also plan to note down the stuff it brings up in my head because it was a real struggle to get out and run.

Week 1 Day 1 - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes (ie 8 cycles of run then walk).

I managed 7 of the 8 cycles

( Musings - why I don't runCollapse )


I appear to have written about all the negative things this time but I will try and balance that next time.

I paid someone actual money to set up a routine for me and have finished the first week.

Still not very reliable at it...but I am trying to form a habit.

Your workout plan is for 3 days a week. Cardio will consist of 2 to 3
30-45 minute brisk walks weekly. In addition to this I have attached
a cardio interval workout for you. This is to be done either
following your band training, on a separate day, or on the same day as
your brisk walks. On the days that you do cardio (either brisk walk
or interval) follow the cardio diet plan listed on your diet unless it
is a band training day.

Order of The Workouts:

Week1:
Upper Body – Mon
Lower Body – Wed
Upper Body – Fri

Week 2:
Lower Body – Mon
Upper Body – Wed
Lower Body - Fri

To warm-up, I want you to walk briskly for 5 minutes, followed by 3
sets of 30 seconds of jumping jacks.

UPPER BODY

Sprinter's ab circuit
http://www.youtube.com/watch?v=izDf0MCR2DU
2 sets, rest 30 seconds between sets

Resistance Band Chest Press
http://www.expertvillage.com/video/26150_exercise-band-chest.htm
4 sets of 8

Resistance Band Tricep Extension
http://www.expertvillage.com/video/26145_exercise-band-triceps-curls.htm
3 sets of 8

Push Ups
http://www.youtube.com/watch?v=S990kHLMVFg
As many as possible
4 sets

Resistance Band Row
http://www.expertvillage.com/video/26149_exercise-band-upper-back.htm
4 sets of 10

Resistance Band Curls
http://www.expertvillage.com/video/26143_exercise-band-biceps-one.htm
4 sets of 10

LOWER BODY
Rest 30 seconds between sets

Resistance Band Squats
http://www.expertvillage.com/video/26146_exercise-band-squats.htm
4 sets of 12

Resistance Band Standing Calf Raises
http://www.youtube.com/watch?v=EDov9erVa70
1 set of 20

Hold the band just like in the squat except under your toes. Start
with your toes pulled up – the stretch position then explode up, go
slowly down. When you are back in the stretch position hold that
position for 10 seconds then repeat)

Bulgarian Squats
http://www.youtube.com/watch?v=q_Q8FKO7Ueg
4 sets of as many as you can

NOTE: I AM TOO FAT TO DO BULGARIAN SQUATS so he substituted this:
http://www.youtube.com/watch?v=xYTNEh4r5PI
Walking lunges.

Squat Jumps
http://www.youtube.com/watch?v=Nnyn8qOcyb4
4 sets of 8
Not able to go all the way down (ooh er missus) but trying.

CARDIO

First Interval Session
· Warm-Up: 5 Minutes at an Easy Intensity
· Interval 1: 1 Minute at a Moderate Intensity
· Recovery 1: 2 Minutes at an Easy Intensity
· Interval 2: 1 Minute at a Moderate Intensity
· Recovery 2: 2 Minutes at an Easy Intensity
· Interval 3: 1 Minute at a Moderate Intensity
· Recovery 3: 2 Minutes at an Easy Intensity
Second Interval Session
· Warm-Up: 3 Minutes at an Easy Intensity
· Interval 1: 1 Minute at a Moderate Intensity
· Recovery 1: 2 Minutes at an Easy Intensity
· Interval 2: 1 Minute at a Challenging Intensity
· Recovery 2: 2 Minutes at an Easy Intensity
· Interval 3: 1 Minute at a Challenging Intensity
· Recovery 3: 2 Minutes at an Easy Intensity
· Interval 4: 1 Minute at a Challenging Intensity
· Recovery 4: 2 Minutes at an Easy Intensity

• Current Mood: 👁 awake
  awake

I was wondering what techniques other people use to motivate themselves.  I've made a list of the things that I've found to work for me, any more suggestions?

• Going with a friend.
• Keeping track of figures (how many lengths, how long it took etc) and challenging myself to do slightly more each time.
• Setting my own workout and choosing what machines to use and how long.  (For some reason, this works better than following a pre-set programme at the gym)
• Writing my run in my diary or my to-do list, with a set time so I can't keep putting it off.
• Noticing when my muscles ache and feeling proud.
• Exercising every other day.
• Paradoxically, I can only sustain going to the gym twice a week because it takes most of an evening.  Whenever I've upped that to 3, my routine has fallen apart.
• Very deliberately focussing on my achievements and not looking at anyone else/worrying how I look.

• Current Mood: 👁 curious
  curious

I joined last night because it sounds like a great idea. I want to get more active this year. My plan is

1. Start running with the Couch to 2k plan again but only twice a week initially until it gets warmer (Fridays when I finish early and Sundays)
2. Go swimming once a week with my friend.

This morning I got up and went for a (very slow) run!  I ran for 60 seconds then walked for 120 seconds for six times.  It should have been 8 times but I was exhausted and it was pretty good for my first day.  Freezing cold though!

Good luck with all your goals!

• Current Mood: 👁 cold
  cold

Hello

I'm Angela - I saw this community on the Ladies Loos so I've popped over to get some encouragement and to pass on any help I can.

I agree with you about gyms, they are scary places and since I moved out of Leeds a couple of years ago I've not re-joined one. I needed to get fit though so I decided to get a personal trainer (usual warnings about making sure they are registered and insured here...). This isn't a cheap option, but it has given me more of a kick start than joining a gym would have done. I started off seeing her twice a week and I was so unfit I couldn't get up the stairs without getting out of breath. Three months on and I am a stone lighter, several inches smaller and leaping around the place like one of those strange people who always have lots of energy. I only see her once a week now, so I need to get my arse into gear and get out running a bit on my own at least once a week. When I do have a session with her we go out walking and running if it isn't raining, or stay in her studio if it is and do things like skipping, hula-hooping and boxing. I've discovered that exercise doesn't have to be boring!

Here's my post as a sort of guideline to the kind of stuff people will post here. No life story, just pertinent info.

I'm a middle-aged hambeast. 5'5", 235 (having lost a whole THREE POUNDS so far after two weeks of counting calories on www.thedailyplate.com. I'm username 'lump' on there but I haven't made my profile public because it turns out I'm not as healthy an eater as I thought: imagine that, me not violating the laws of thermodynamics! I will open up that profile, though, if anyone on this comm wants to join thedailyplate and be buddies. As yet I don't know anyone on there.

Anyway, clearly calories aren't going to cut it on their own, I have a whole PERSON to lose. I have to work out.

I've been reading this forum:
http://forums.somethingawful.com/forumdisplay.php?forumid=179
Fascinating community, interesting FAQ, and very merciless commentary. I like it.

Based on their FAQ, I want to start doing this:
http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html
(only as a girl am advised to do it as 3X8 instead of 5x5)
The only reason I have not started lifting weights is SHEER COWARDICE. I need someone who will ask about it, prod me with sharp sticks, and encourage me. I would be happy to return the favour. I found a gym here: http://www.advancegym.co.uk and the next step is GOING INSIDE AND TALKING TO PEOPLE aie.

I intended on the off days to do this:
http://www.coolrunning.com/engine/2/2_3/181.shtml
Unfortunately I did it for the first time Sunday and nearly killed myself. I cannot run for more than 60 seconds. Partly this is down to being very, very unfit and partly to having a wee lung infection. So I may hold off on the aerobic stuff for a bit.

But weights. I should do them. Help.