Anyone want to get fit/slim?

**rhubarb** · 1 December 2009, 16:38

Bloody hell. You must have a pretty good level of fitness!

What sort of training schedule would you recommend for someone that hasnt exercised for around 22 years ?

Rhubarb.

**Andy2** · 1 December 2009, 16:43

All that stop and start sprint will bugger up your heart
Shouldn't the heart rate be maintained at some high level for a period of time ?
IANAE

**Mich the Tester** · 1 December 2009, 16:44

Originally posted by rhubarb View Post

Bloody hell. You must have a pretty good level of fitness!

What sort of training schedule would you recommend for someone that hasnt exercised for around 22 years ?

Rhubarb.

- gently cycle or walk briskly for 5 minutes

- jog slowly or cycle a little faster (so you're breathing a little deeper) for 90 seconds, then rest for 2 mins, then another 90 seconds

- same for 2 mins, with 2 mins rest and 2 mins jog/cycle

- same for 3 mins, rest 2 mins, 3 mins jog cycle

- same for 2 mins, with 2 mins rest and 2 mins jog/cycle

- same for 90 secs mins, 2 mins rest and 90 secs jog/cycle

- gently cool down (cycle or brisk walk for 5 mins)

The principle's the same, but your training would be a much lighter interval training.

Whatever you do, don't get yourself out of breath, you just need to feel that you're breathing a little more deeply.

What the training is doing is raising and then lowering your heart rate within responsible boundaries, and pushing you to use your lungs a bit more; progress will be very quick if you stick to it.

If you're worried about your health, consult a physician etc bla bla bla, otherwise just take it easy and you'll be fine.

**Mich the Tester** · 1 December 2009, 16:46

Originally posted by Andy2 View Post

All that stop and start sprint will bugger up your heart
Shouldn't the heart rate be maintained at some high level for a period of time ?
IANAE

It won't. It's like strength training for your heart. Mainting a particular heart rate for long time is OK if you want to run a marathon, but this is about improving capaity of heart and lungs.

**Jet Setter** · 1 December 2009, 16:50

High intensity training for short periods of time is the most effective way to shift body fat. The body can adapt to long periods of jogging, cycling etc.

You don't see fat sprinters but you see plenty of out of shape people plodding around the park week in, week out for no discernable gain.

**AtW Super poster** · 1 December 2009, 16:51

My training session for this evening;

- 5 mins jog warm up

- sprint 100 metres, walk 100m recovery, sprint 100 metres

- get willy out

- sprint 200 metres, walk 100m recovery, sprint 200 metres

- rest put rain coat on

- sprint 300 metres, walk 100m recovery, sprint 300 metres

- rest 3 mins hide

- sprint 200 metres, walk 100m recovery, sprint 200 metres

- rest 3 mins dump raincoat

- sprint 100 metres, walk 100m recovery, sprint 100 metres

- go back to bedsit and have pot noodle

**rhubarb** · 1 December 2009, 16:52

Nice one, thank you. I've finally reached a point in my life where I feel I *have* to try and do something about my fitness level while I'm still able.

Rhubarb

**TimberWolf** · 1 December 2009, 16:54

Originally posted by Jet Setter View Post

You don't see fat sprinters but you see plenty of out of shape people plodding around the park week in, week out for no discernable gain.

That's probably because fat people don't like sprinting. Ever held the door open for a fat person? They don't run and you'll be standing there for ever.

**Mich the Tester** · 1 December 2009, 16:55

Originally posted by Jet Setter View Post

High intensity training for short periods of time is the most effective way to shift body fat. The body can adapt to long periods of jogging, cycling etc.

You don't see fat sprinters but you see plenty of out of shape people plodding around the park week in, week out for no discernable gain.

WHS

Sprinters don't worry too much about what they eat either, compared to other athletes.

Anyone want to get fit/slim?