Learning to exercise/run?

Running isn't my cup of tea at all. I just think it makes you look silly - I certainly feel silly. You don't enjoy it, do you? Swimming is better and much more enjoyable. Hugely unfit people can feel assured that their excess flab is well supported by the water so there is less chance of over doing the heart rate stuff! OK, you may not look good in a bathing suit but does running look good?

The most important thing -- and I didn't want to hear this and I know you don't either... but the most important thing is to be healthy. People come in all shapes and sizes. Now with that said here are some tips. 1. You want to find your target heart-rate. If you don't know this then there is really no use working out. You are getting almost no benefit. -- Resting Heart Rate - as soon as you wake up take your pulse. This is your resting heart rate. I would recommend doing this over a three-day period to get an average. For example: Day 1: 62 Day 2: 65 Day 3: 63 Divide these by three and you get a resting heart rate of 63 (yours is probably higher and mine is as well these are just numbers to show how to do it) Resting heart rate: 63 -- Maximum Heart Rate - take the number 220 and subtract by your age (we are going to use 40 years old). 220-40 = 180 Maximum Heart Rate: 180 -- Target Heart Rate (THR) - your target heart rate is a range you ALWAYS want to stay in for at least 30 minutes at a time for maximum weight loss.... To find this range you want to do this Maximum Heart Rate - Resting Heart Rate = Heart Rate Reserve Max (don't worry about this funny sounding name). It's the Max Heart Rate - Resting Heart Rate HRR Max = 180 - 63 = 117 Now for the numbers you need Lower Target Heart Rate (60% of your HRRMax + Resting Heart Rate) (117 * .6) + 67 = 133 Upper Target Heart Rate (60% of your HRRMax + Resting Heart Rate) (117 ( .8) + 67 = 157 Your range of working out is 133 - 157. You MUST stay within these parameters to get the most effective weight loss. And you must keep it there for at least 30 minutes steadily at a time. Now what I do (I HATE to run) is to put the treadmill on a high incline (10 or higher) and WALK at a 3.2 - 4.0. You can change these according to where your THR is... if it is not enough increase the incline NOT the speed. Believe me you will get to your THR and you need to do ZERO running. Remember to not go too high (if you do decrease the incline) and not too low (increase the incline). Moderate weight training (circuit training is great) is also needed but the diet and cardio (done in the right way is the way to go). Just for those figures again RHH - heart rate when you wake up MHR - 220-age HRRM - MHR-RHR Target Heart Rate Low - (HRRM * .6) + RHH Target Heart Rate High - (HRRM * .8) + RHH I am sure there are calculators on the internet to figure this out if you don't want to do the math but you need to do it once. I recommend checking monthly as your body will be changing and these numbers will change. Here's the irony... the more in shape you are... the less you have to work to get to your THR. It is VITAL you work no less than 30 minutes a day in your THR and no more than one hour a day in your THR. And at least three times a day. Hope that helps. Questions let me know... or if you have your numbers I will give you your High/Low THR for you. Thanks Zelo

How about starting out with walking. Try doing so a little at a time on a daily basis, but consistently. Walk let's say 20 minutes a day, then increase it gradually for 30. Perhaps with time you can begin to speed walk and then move up to jogging. This should help a bit and certainly good as cardio. Good luck to you.

hello... if you want cardio and don't want to run, why don't you try brisk walking paired with healthy diet. they say that it is one of the most effective way to loose weight. Eat plenty of fibers and less fat.

I can't run a block without getting exhausted so I think swimming is a really good, enjoyable way to exercise. That's why senior citizens have swimming classes, to do some simple exercises and do it in an easy setting. If you don't like swimming you can do some push ups or sit ups.

maybe joining a gym where they have a gym and swimming pool so you can do both. Another option is joining a running club if you enjoy that.

I wish that I could lose some weight. I am starting Slimming World tomorrow. Healthy eating is definitely the way forward for me. I really want to exercise as well because this can help with the weight loss. I want to get back into the same shape I was when I was younger not with a flabby stomach and everything else.