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Warm up and stretch for 5-10 minutes.
Jog for 50m, walk for 500m.
Repeat 5 times.
Finish with a 5 minute walk.

 

 

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My new book: Winners Do What Losers Don't

What if you can't gauge 50 & 500 meters? 

Would it be ok to do: jog for 1 minute, walk for 5?

Not far off - maybe jog for 30 secs, walk 5 mins.

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AK

It's an old world out there and I'm glad I was part of it!

argakant wrote:

Not far off - maybe jog for 30 secs, walk 5 mins.

Sounds good!

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My new book: Winners Do What Losers Don't

Did it on Saturday at the beach! It was awsome, I didn't have to gasp for air and I still managed to get up the stairs after. That is a great way to pace yourself. Thanks!

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I tried this this-morning.. but I had a few problems. Maybe its because I haven't jogged in a long time but my shins and calves really hurt the 3rd time I jogged.  Is this because the muscles are weak?

It's probably just that you're not used to it. Don't try and push through shin pain. Whenever you feel it just stick to walking.

Make sure you start with 5min of slow walking, then 5min of faster walking, then go into the intervals. This should make sure you are fully warmed up

Ray

 

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My new book: Winners Do What Losers Don't

Ahhhh that may have been my problem.  I will try that on wednesday! 

Ray,

I have osteo-arthritis in one knee, it is not umcommon for the knee to literally click out and i have to force it back in... ouch. Is walking enough, do you have to include running or jogging. I dont think my knee will ever be up to that

Cheers WendyKate

No, you don't have to run, it's just easier for increasing intensity. I have other methods as well

Ray

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My new book: Winners Do What Losers Don't

Ok Ray,

Let me have em, Im a sponge, let me soak up your knowledge

Cheers WendyKate

 

Stopping along your walk every now and then (500m) for some anaerobic work is always good.

Something like:

Squats

Push Ups

High Steps (on a Park Bench)

Dips

 

Otherwise, choose a course where there are some hills

Ray

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My new book: Winners Do What Losers Don't

Thanks Ray,

There are some hills in the walk I do, and at the half way mark i reach my local cemetery, as my nana is one of the internment maybe she wont mind if i use her for step ups? She always nagged me about loosing weight

Cheers WendyKate

 Your Nanna will be pleased she is helping you

 

 Its a good thing I can do this interval thing.

I signed up for the excercise program for low-med excercise and its telling me to RUN for 20 minutes... I have never been a running person but I think I'll cheat a little by jogging and running. For now its the best I can do but I will get better at the running thing in time.


I know I can I know I can

Just keep walking.. just keep walking

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Sometimes I Need People To Ask Me How I Am REALLY Doing.