I downloaded the chart thanks. We went for that walk, but I ate fried chicken for breakfast that day too lol.
Start slow and build your capacity gradually. Record your workouts and you can then look back and see improvements. Get yourself an inexpensive chest belt heart rate monitor, and use it. Stay aerobic and you will do fine. Once you exceed 80% of max heart rate, you're starting to bounce up against your anaerobic threshold. For untrained "normal" folks, the old standby of 220-your age is a good starting point for max heart rate; so, if you're 40, your max HR is approx 220-40=180. 80% of 180 is 144. The only way to get actual max HR is to do repeated intervals way above AT - quite challenging and not necessary. I am a collegiate rowing coach and have been rowing myself for 40 years, much of that time doing fairly serious training. Most inexperienced folks tend to go too hard, too fast. A true aerobic pace allows you to carry on a conversation. High aerobic you can converse with more difficulty. More effort than that is too much. Higher HR interval work comes later if you really want to improve fitness to a higher level. As a minimum, 30 minutes of aerobic training 3-5 times a week is a good starting point. If you can't finish 30 minutes (or more) slow down. Good luck, have fun, and it's ok to take days off!
I ran the other day, it was a .0002 K lol. I realized why I dont like to run. I only like to run on grass. It takes me back to when I played organized sports for my city. The smell of grass makes me feel good too, it must be the co2-o2 exchange. I cant do the pounding on my joints because I'm a big boy at 5'11 215lbs. But in year I bet I'll be under 200 pounds. I dont look fat just American lol
I been running from one side of property to the other. I thought of you how your heavier and just kept on running. Thanks man
I started three years ago with a GPS watch (Garmin Forerunner ) doing intervals I started with 0.200KM jogging - 1 minute walk for a couple weeks , now I'm at 0.250Km - 1 min. . repeating it 6 to 8 times 2-3 times a week . For the breathing I was told that if your not able to whistle is because your too fast ... Next step is 0.5Km jog - 1 min walk and on and on slow and steady , my goal is to achieve a 5Km run in a competition maybe next year .
The only running I ever did involved a bat and a baseball! My running rate depended on how well bat struck ball. Two hopper to short meant run like hell to first!! Big, arcing, majestic blast meant a nice trot around the bags while watching ball in flight. After having a triple ankle arthrodesis in May 2017 and total right knee replacement three weeks ago, my running days are done. Going to get my mountain bike ready to go shortly, once I get the all clear from my physiotherapist.
Why I hesitate to lace up my shoes and just run is I feal I need to stretch for a good month. My body has gotten used to the routine and it only bends certain ways. I've had 3 ligament repairs on my knee so before I dive in I need to prepare my body
