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Training Takes Effort..Sometime Effort “Hurts” April 24, 2017

My mileage is still limited to fractions of a mile but my lungs and heart are getting stronger and my body is trying to keep up. I should cross the 1 mile mark shortly and ….THE MARATHON DISTANCE IS SOON IN SIGHT…. Current complaints are coming from (in order of severity):

  • left knee
  • right shoulder
  • right knee
  • both ankles
  • low back

Now I am planning to strengthen the legs and back and increase the flexibility of the joints involved with a 2-3 stage program . Starting with easy sets of exercises, with low reps and advancing to some heavier work and eventually High Intensity sets and Intervals.

The first 100 pounds came off with help of the medicine to drain the excess fluids, now the next 100 will have to be earned with sweat and discipline. I am still walking but hope to mix in some easy running intervals in 2-3 months.

I have read a few books and a lot  web-based information on the training but one book I have is one of the famous IDIOTS guides…..

I am also relying on several books and sites for the walking/run training but my favorite is ChiWalking / ChiRunning information, videos and books by Danny Dreyer and Katherine Dreyer. Their website http://www.chirunning.com/ is loaded with great information and can send us on a great journey of information gathering and fitness adventure. The central focus of the running and walking programs is doing so injury free. This has great appeal to me as I come back to walking and running with a bucket of injuries.

I will keep a clear record of my progress and maybe even some photos but some of the potential “selfies” are still too gruesome to contemplate, even after a 100 pound loss.(how bad was I?)

NOW TO THE TITLE…

Yesterday I went for a medium distance walk and felt good and walked a little faster than I had in recent efforts. While doing the walk I felt a bit of strain in my lungs but I was breathing OK so I kept going. Ever since the diagnosis any question in my breathing /cardio-pulmonary system gives me pause. When I finished and checked my phone app…I had completed the workout at a level 20% faster than any previous walk. It certainly wasn’t a No Pain No Gain effort but there was some discomfort and i am glad for that. Time to try that a little bit more…maybe every 3rd workout.

now to figure a way to measure this and keep it both safe and effective for improvement

 

 

@martyroddy

 

Walking and Playing with Camera April 19, 2017

This might be good or might get irritating…let’s try to make it useful and helpful….

Maybe get a better camera…..​


 Idea during yesterdays walk….will also be useful to note my level of ” breathing” or struggling….
@martyroddy

 

Looking into Starting a Fitness Club for Heart Patients April 6, 2017

I have been walking and exercising and getting stronger at a slow and steady pace since my diagnosis with heart failure and Ateial fibrillation . With the medicines I have also lost significant weight, which I hope to keep,off with healthy lifestyle ( exercise and diet). 

The best thing about the current weight loss is of course easier breathing but a secondary benefit is the reduced stress on my legs when I go for a walk and eventually runs .  My knees have some damage from other sports and the loss of weight gives me a chance, an opportunity to workout and get fit and heal the heart, knees and body.

I have been part of running and training groups in the past and the group “pressure” and camaraderie made for a great dynamic. Therefore I thought a group of like minded ( and body) cardiac-heart Patients could support, push and help each other reach physical goals.  The goals include weight loss, restoring heart function , life extension and possibly overcoming the dis-ease with exercise and diet.

There might be some medical guidance needed but exch member will also be responsible for their own medical needs and controls.

I have sent an invite out with Craigslist and will see where and how,this goes.
@martyroddy 

 

Get Walking September 28, 2016

While rehabbing  a leg injury I have been doing a lot of walking and preparing to run again. The injury may limit my future running so I decided to look deeper into walking and the benefits of this aerobic activity.

  • Walking can be done on all he same terrain as running so muscular / structural benefits re the same.
  • Many races allow for walkers as long as you maintain a pace that will allow you to finish within the set time limits
  • Walking usually puts less stress on the body and therefore may be pursued for later in life for most “runners”.

Walking burns calories and builds muscle in much the same way as running…..walk/run faster and burn more calories per hour//mile.  Looking at basic numbers for folks concentrating on health and fitness as well as weight maintenance the math is equivalent.

http://www.thewalkingsite.com/beginner.html

In very general terms for very “general” people— Running will burn 100 calories per mile. Walking on the other hand or flip side of the same hand…. will burn 60-75 calories per mile.

The most important factors impacting calorie burn are bodyweight, body fat and effort level. There is a minor gender difference as well.  A 200 lb. person at a an easy speed (2-4 mph) can  burn 106 calories, a 300 lb. person might  burn 160 cals.

The same 2 people might  burn  127 and 190 calories at 4-6 mph.

This article has some good total calorie vs. body weight vs. effort level while walking.

How many calories will I burn walking 30 minutes?

The following article has great info on walking for fitness.

http://www.emedicinehealth.com/walking_for_fitness/article_em.htm

some-run-shoes-oct-2013.jpg

So grab your shoes and get walking.

 

 

Walking ( and Running) and Weight Loss July 22, 2015

Filed under: plan,program,Running,Walking,Weight Loss,weight management — bigfootmarty @ 10:42 pm
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Recent reflections in the mirror were quite horrifying and a plan to workout – walking and running- has been hatched.

A leg injury and relapse with the injury has resulted in some ugly weight gain and a matching reduction in strength and fitness. I have also felt sluggish and had some challenges moving during the work day.  I am an longer physically energetic and active.

My knees have some history from earlier team sports injuries but they have done well with running, but this injury put me on my butt and the knees no longer had as much activity and use and the additional weight placed a lot of stress on them

I have long been a an of the daily run and hope to get back to that. Of course my run is actually a combo of Walk-Run as promoted by (Olympian) Jeff Galloway in his books and now websites . In the world of fitness and calorie burning- walking roughly equals running….the biggest difference is that running usually burns more calories faster….much like driving the same  F-150 pickup truck burns more gas when driving 65 mph v. 42mph.

I have a target weight goal that will take a long term plan with careful and smart eating combined with safe exercise and a reasonable expectation of the timing for the results

      Some quickly found articles and posts on the topic. Lots of good stuff…..

A ]     http://www.naturalnews.com/040850_walking_exercise_weight_loss.html

B]     http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

C]   http://theaddictionscoach.com/los-angeles-sober-coach-walking-is-a-powerful-weight-loss-tool-eating-right-and-being-active-is-so-important-for-a-healthy-body-and-mind/

What kind of devices..TOYS… can you use to help achieve the fitness or “fatness” goals?Will they help?

http://www.forbes.com/sites/robertpearl/2015/02/19/wearable-device/

SUMMARY…..Get out every day and every other day go for 45- 60 minutes and take it easy while having fun…

TWITTER-

https://twitter.com/martyroddy

 

Exercising for Fitness,Health and Strength: Runners need the Balance March 28, 2014

backyardgym

I have been running for 25+ years and have had a lot of fun and have also been quite lucky to never have missed running because of a running injury.

Now a little background info: I played football in school and as a result of that fun I had more than a handful of knee and ankle surgeries. Thankfully they  were relatively minor in scope and I can run and running- easily- has kept them loose and fluid. Being smart I have remained relatively injury and pain-free

Why should runners get and stay strong – head to toe?

A)  Good for posture especially during runs as the miles and time passes

B)  Musculo-skeletal strength is helpful in preventing injuries as the muscles absorb much of the impact.

C) Muscle burns more calories / fat than other cells- keeping us more fit in general states

D) Balanced muscles aid in recovery from workouts.

The following articles cover a variety of workouts – notice most have similar moves- REMEMBER THOSE !

*chart of great body-weight exercises

http://strength.stack52.com/periodic-table-of-bodyweight-exercises/

* 20 good moves for strength and fitness

http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/

 

http://weighttraining.about.com/od/exercisegallery/a/Top-10-Bodyweight-Exercises-For-Strength-And-Muscle.htm?r=twitter

https://twitter.com/martyroddy

 

No,Ifs, ands or BUTTS- stay Trim This Christmas Season and have Fun December 14, 2013

Filed under: Blogs/Articles,Carbs,Food,Health,Weight Loss — bigfootmarty @ 12:17 am
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No,Ifs, ands or BUTTS- stay Trim This Christmas Season and have Fun

Don’t avoid all the goodies- just eat them carefully- if like me there are a few you go nuts for- then make sure your running shoes are by the door so you will get up and get out the door. Even if the hustle and bustle of the season interferes with your workouts- still get going for 30-45 minute sessions and burn off that reindeer cookie and candy cane.

–  Eating with a plan is as important as running/walking.

http://www.runnersworld.com/weight-loss/moderate-eating-not-extra-exercise-key-to-fighting-holiday-weight-gain

– Now a collection  of the standard reminders- Oldies but goodies…

http://www.bodyandsoul.com.au/weight+loss/diets/avoid+christmas+weight+gain+altogether,8119

– And one more- Common Sense

http://www.biggestloserclub.com.au/food-fitness/burn-off-christmas.html