A New Way To Refer To Walking And Jogging
Okay, I can not take credit for this. A friend of mine (Rinning Mooses) came up with a name for Walking and Jogging. It's Called "Wogging"! I love it. In my posts, I will use it. For those of you whop are "jogging" adverse and insist on using running and not jogging, well use woggin in reference to the comnination anyway.
The 5th Annual President's Day Freedom Run,
This has turned out o be a wonderful event. As a BSA Scout Master, I started this race as a fundraiser for the scout troop and to pay for Summer Camp. Since then the Cub Scout Pack has become involved, there is a new Scout Master, andthis event has really grown. We have been on TV every year and I love it. Please register for the race and join us! It is always the first Saturday before President's Day, that makes it February 14th. Registration starts at 8:00 am and the race starts at 10:00 am. Check it out at President's Day Freedom Run
Get Your Rear In Gear
I talked to theTeam leader ad so foar only 3 people have signed up for the race. Pleas sign up and support the team. This 5k is going to be March 7th. Check it out at get your rear in gear
Do You Have A Question?
If you have a question, feel free to email me at getmyfatbuttinshape@gmail.com and I will answer. If your question is a good one, I will post it to the blogg.
Tell Me Your Story!
Many people have told me ho they have changed their activities, their diet, started a running program, started a weight loss program, lost weight, or have just plain were inspired. Please share your stories and email them to getmyfatbuttinshape@gmail.com
Thanks! Keep Walking, wogging, and running. Most importantly don't forget to do your 10,000 steps each day!
Next Post - The Winner of the Contest!
Showing posts with label walking fitness program. Show all posts
Showing posts with label walking fitness program. Show all posts
Tuesday, February 3, 2009
Wednesday, January 14, 2009
Question and Answer: Shin Splints
Q: Dear Fat Butt:
I have a question or two about walking. First, you say a brisk walk. I walk a 20-minutes mile. I just can't seem to do brisk for any length of time. When I do, my legs in the front hurt, the little muscles just on the outside of the shinbone. Stretching doesn't seem to help. When I stick with my 20-minute pace all is well, but I don't feel like I'm making the most out of my time and very little, if any, weight reduction is forthcoming with this sedate pace. Running doesn't seem to hurt but since I am not in good shape, running for any longer than 1 minute isn't very feasible. I haven't seen a doctor about my legs. I was just starting to see a doctor regularly, and I only went once, then we moved and I haven't found a personal doctor for me yet. Suggestions? Also, it is snowy here now and I don't go outside so I am starting (again) my Walk Away the Pounds videos. So any suggestions I will gladly try...when the snow melts and I won't freeze when I step outside.
Sincerely,
Snowed-In in Iowa
A: Dear Snowed-In
As I always do, first talk to your doctor. When you find a new Doctor where you live, talk to him or her about shin splints. The doctor may refer you to a Physical Therapist or medication might be appropriate.
Walking Mileage
Your mile walking time, is not bad. If a 20 minute mile is the pain threshold, then do go any faster. The last thing you want to do is aggravate a problem and turn it into an injury. I am not sure how far your walks are but I will assume they are about 1 mile in distance. Try walking 2 miles 3 times a week instead.
Stretching
Even though the stretching does not appear to be helping, keep doing it before and after anyway. If the muscle become tight, the pain will only get worse. Stiff muscles can later lead to injury.
Exercise That Muscle
Last there is an exercise you can try that will help strengthen this muscle. As the muscle becomes stronger, you should be able to do longer and faster walks. Basically it is what they call "toe lifts". Stand flat footed and then lift up onto your tip-toes. You want to do a modified toe lift. Instead of standing on lat ground, do it on a stair so that your heel actually becomes lower than the rest of your foot. then lift up on your toes. Only do about 10 of these 3 time. do this exercise on days you are not walking. So walk one day and do toe raises the next.
Walking For Fitness Or Weight Loss
Anytime you take up a walking program, remember to slowly increase your mileage by no more than 10% per week. Walking is most effective when you walk at least every other day, daily if possible. Taking a break is important to allow your body to rest. Weekends are the best time for me to do this. Weight loss through exercise must also come with a proper diet. Cut down on calories, particularly fats. Make sure you eat enough proteins, fruits and vegetables.
Sincerely,
Fat Butt
Today's Activity
I walked 2 miles during lunch and I actually feel great! It took 27 minutes, so not to bad. Assuming I can keep up the pace, I could do a 5k in about 40 minutes. I'm going to try and cut that down. So that is 2 miles for the day and week, 5 miles for the month.
I have a question or two about walking. First, you say a brisk walk. I walk a 20-minutes mile. I just can't seem to do brisk for any length of time. When I do, my legs in the front hurt, the little muscles just on the outside of the shinbone. Stretching doesn't seem to help. When I stick with my 20-minute pace all is well, but I don't feel like I'm making the most out of my time and very little, if any, weight reduction is forthcoming with this sedate pace. Running doesn't seem to hurt but since I am not in good shape, running for any longer than 1 minute isn't very feasible. I haven't seen a doctor about my legs. I was just starting to see a doctor regularly, and I only went once, then we moved and I haven't found a personal doctor for me yet. Suggestions? Also, it is snowy here now and I don't go outside so I am starting (again) my Walk Away the Pounds videos. So any suggestions I will gladly try...when the snow melts and I won't freeze when I step outside.
Sincerely,
Snowed-In in Iowa
A: Dear Snowed-In
As I always do, first talk to your doctor. When you find a new Doctor where you live, talk to him or her about shin splints. The doctor may refer you to a Physical Therapist or medication might be appropriate.
Walking Mileage
Your mile walking time, is not bad. If a 20 minute mile is the pain threshold, then do go any faster. The last thing you want to do is aggravate a problem and turn it into an injury. I am not sure how far your walks are but I will assume they are about 1 mile in distance. Try walking 2 miles 3 times a week instead.
Stretching
Even though the stretching does not appear to be helping, keep doing it before and after anyway. If the muscle become tight, the pain will only get worse. Stiff muscles can later lead to injury.
Exercise That Muscle
Last there is an exercise you can try that will help strengthen this muscle. As the muscle becomes stronger, you should be able to do longer and faster walks. Basically it is what they call "toe lifts". Stand flat footed and then lift up onto your tip-toes. You want to do a modified toe lift. Instead of standing on lat ground, do it on a stair so that your heel actually becomes lower than the rest of your foot. then lift up on your toes. Only do about 10 of these 3 time. do this exercise on days you are not walking. So walk one day and do toe raises the next.
Walking For Fitness Or Weight Loss
Anytime you take up a walking program, remember to slowly increase your mileage by no more than 10% per week. Walking is most effective when you walk at least every other day, daily if possible. Taking a break is important to allow your body to rest. Weekends are the best time for me to do this. Weight loss through exercise must also come with a proper diet. Cut down on calories, particularly fats. Make sure you eat enough proteins, fruits and vegetables.
Sincerely,
Fat Butt
Today's Activity
I walked 2 miles during lunch and I actually feel great! It took 27 minutes, so not to bad. Assuming I can keep up the pace, I could do a 5k in about 40 minutes. I'm going to try and cut that down. So that is 2 miles for the day and week, 5 miles for the month.
Friday, January 9, 2009
Question and Answer: Starting An Exercise Program
Q: Dear Fat Butt,
What advice do you have for an overweight 30-something who wants to begin an exercise program who has lead a largely sedentary lifestyle for the past few years?
Sincerely,
RunningMooses
A: Dear RunningMooses,
As I tell everyone, please see a medical professional before starting any kind of exercise Program.
Why A Walking Fitness Program
Walking is one of my favorite starting off exercises. People were meant and design to be walkers. When walking we are able to burn fat more efficiently than any other exercise, next to running. Walking can be done with out taxing our body like other sports and generally speaking people walk at about the same pace. That mean we can walk with friends. even at a brisk walking pace you can still have a nice conversation.
How to Get Started With a Walking Fitness Program
I am going to assume you have not been doing any exercise such as walking and I don't know if you have any time constraints. So, to start out with I would suggested walking 2 miles every other day, at a brisk pace. This should take about a half an hour. Try this out and see how you feel at the end of the week.
How Should You Feel At The End Of The Week?
If you just were not able to do it because it was so tiresome, then start again with 1 mile every other day. If you did the 2 miles every other day and feel really tired at the end of the week, or even after the day off you feel tiered, do it again for another week but with only a mile and a half. This should take about 20 minutes. If it took you longer than 30 minutes and you just don't have time, walk briskly for 30 minutes. If it was too easy and you don't feel like you did anything, try 2 and a half miles a week the next week. You should feel like you did some exercise at the end of each walk. Starting out you may feel some muscle soreness, but it should not be painful. Every other day you have a day off. You should feel rested after that break.
Eating Habits
Not only should you exercise, but you need to make sure you are eat properly. You need to be getting enough protein and eat carb as you exercise. With walking, drink a fruit juice before you start and a half of a peanut butter sandwich after. This will help stop the feeling of starvation many people feel after they exercise, and keep you body properly fueled for the walking. Drink water as you feel thirsty. Drinking too little will cause dehydration and too much will make you uncomfortable.
Stretching Is Important
Before and after walking (especially after) there are four stretches I suggest. First stretch you calve muscles. Stand in front of a wall, then with your left foot step back. Keeping your left foot strait and your heel on the ground, lean forward against the wall. Use your arms to brace yourself up and keep your feet strait, pointing at the wall. Don't let your hips turn. you can keep them strait by moving your left hip forward. You should feel a stretching sensation that is not painful. If it hurts the lean less against the wall. Hold this position for 30 seconds, then repeat with the right leg.
Next stretch the front of your leg. Stand about 1 front in front of the wall. Move your left leg forward then squat down on your left leg. your weight should be right over your left knee. you should feel a stretching sensation in the front of your leg and your ankle (at least with my bad ankles I do.) If you feel any pain, let up on your squat. Keep your legs and hip strait. hold for 30 seconds, then repeat with the right leg.
Next sit on the floor with your legs strait in front of you. Keep you feet together and bend forward and try and touch your toes. Many people do this standing up, bending at the waist and touching their toes. Lean as forward as you can. You should feel a stretch down the back of your leg. If it is painful, lean back a little. Hold for 30 seconds.
Last, roll over on you stomach. Lift your left leg and grab it with your left hand. Pull your leg toward your butt. You should feel a stretch in you left thigh. Keeps your hips on the floor and stay flat, don't turn or twist your body. This should not be pain full. If you feel any pain, simply hold your leg in place or pull less.
Debate about Stretches
There is some debate about doing the last two stretches. Most people do both standing up. Some experts argue that when standing, it is too difficult to keep your body in the correct position to stretch properly and there may be additional force against your knees that could cause future problems. These experts suggest doing them on the floor as I described above. I have no real opinion and the debate still goes back and forth. I personally prefer to do them on the floor and find I stretch better when on the floor.
What Next
Increase your daily mileage by a quarter of a mile the each week and keep walking every other day for a total of 4 weeks. After that, email me back at getmyfatbuttinshape@gmail.com and let me know how it is going. We can change your walking form there or we can add in a little jogging. Lets see how you do. I look forward to hearing back from you.
Last, My Daily Activity
I walked another mile to the barbershop and back. Later on I walked another half mile. So for the day I had 1.5 miles, for the week, month and year, I have 3.5 miles total. Yeah!
What advice do you have for an overweight 30-something who wants to begin an exercise program who has lead a largely sedentary lifestyle for the past few years?
Sincerely,
RunningMooses
A: Dear RunningMooses,
As I tell everyone, please see a medical professional before starting any kind of exercise Program.
Why A Walking Fitness Program
Walking is one of my favorite starting off exercises. People were meant and design to be walkers. When walking we are able to burn fat more efficiently than any other exercise, next to running. Walking can be done with out taxing our body like other sports and generally speaking people walk at about the same pace. That mean we can walk with friends. even at a brisk walking pace you can still have a nice conversation.
How to Get Started With a Walking Fitness Program
I am going to assume you have not been doing any exercise such as walking and I don't know if you have any time constraints. So, to start out with I would suggested walking 2 miles every other day, at a brisk pace. This should take about a half an hour. Try this out and see how you feel at the end of the week.
How Should You Feel At The End Of The Week?
If you just were not able to do it because it was so tiresome, then start again with 1 mile every other day. If you did the 2 miles every other day and feel really tired at the end of the week, or even after the day off you feel tiered, do it again for another week but with only a mile and a half. This should take about 20 minutes. If it took you longer than 30 minutes and you just don't have time, walk briskly for 30 minutes. If it was too easy and you don't feel like you did anything, try 2 and a half miles a week the next week. You should feel like you did some exercise at the end of each walk. Starting out you may feel some muscle soreness, but it should not be painful. Every other day you have a day off. You should feel rested after that break.
Eating Habits
Not only should you exercise, but you need to make sure you are eat properly. You need to be getting enough protein and eat carb as you exercise. With walking, drink a fruit juice before you start and a half of a peanut butter sandwich after. This will help stop the feeling of starvation many people feel after they exercise, and keep you body properly fueled for the walking. Drink water as you feel thirsty. Drinking too little will cause dehydration and too much will make you uncomfortable.
Stretching Is Important
Before and after walking (especially after) there are four stretches I suggest. First stretch you calve muscles. Stand in front of a wall, then with your left foot step back. Keeping your left foot strait and your heel on the ground, lean forward against the wall. Use your arms to brace yourself up and keep your feet strait, pointing at the wall. Don't let your hips turn. you can keep them strait by moving your left hip forward. You should feel a stretching sensation that is not painful. If it hurts the lean less against the wall. Hold this position for 30 seconds, then repeat with the right leg.
Next stretch the front of your leg. Stand about 1 front in front of the wall. Move your left leg forward then squat down on your left leg. your weight should be right over your left knee. you should feel a stretching sensation in the front of your leg and your ankle (at least with my bad ankles I do.) If you feel any pain, let up on your squat. Keep your legs and hip strait. hold for 30 seconds, then repeat with the right leg.
Next sit on the floor with your legs strait in front of you. Keep you feet together and bend forward and try and touch your toes. Many people do this standing up, bending at the waist and touching their toes. Lean as forward as you can. You should feel a stretch down the back of your leg. If it is painful, lean back a little. Hold for 30 seconds.
Last, roll over on you stomach. Lift your left leg and grab it with your left hand. Pull your leg toward your butt. You should feel a stretch in you left thigh. Keeps your hips on the floor and stay flat, don't turn or twist your body. This should not be pain full. If you feel any pain, simply hold your leg in place or pull less.
Debate about Stretches
There is some debate about doing the last two stretches. Most people do both standing up. Some experts argue that when standing, it is too difficult to keep your body in the correct position to stretch properly and there may be additional force against your knees that could cause future problems. These experts suggest doing them on the floor as I described above. I have no real opinion and the debate still goes back and forth. I personally prefer to do them on the floor and find I stretch better when on the floor.
What Next
Increase your daily mileage by a quarter of a mile the each week and keep walking every other day for a total of 4 weeks. After that, email me back at getmyfatbuttinshape@gmail.com and let me know how it is going. We can change your walking form there or we can add in a little jogging. Lets see how you do. I look forward to hearing back from you.
Last, My Daily Activity
I walked another mile to the barbershop and back. Later on I walked another half mile. So for the day I had 1.5 miles, for the week, month and year, I have 3.5 miles total. Yeah!
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