new to jogging with CF

[loredana]

Hi all -

I've decided that maybe I do have the ability to jog but have no idea where to start out with building strength up. I have started doing treadmill work and strength training but am not quite sure how to build up the aerobic capacity. Anybody have any training ideas to help work me up from walking to running? Any help appreciated!

Be well,

Lori
44 y/o fwcf

 

[loredana]

Hi all -

I've decided that maybe I do have the ability to jog but have no idea where to start out with building strength up. I have started doing treadmill work and strength training but am not quite sure how to build up the aerobic capacity. Anybody have any training ideas to help work me up from walking to running? Any help appreciated!

Be well,

Lori
44 y/o fwcf

 

[loredana]

Hi all -

I've decided that maybe I do have the ability to jog but have no idea where to start out with building strength up. I have started doing treadmill work and strength training but am not quite sure how to build up the aerobic capacity. Anybody have any training ideas to help work me up from walking to running? Any help appreciated!

Be well,

Lori
44 y/o fwcf

 

[Jennifer1981]

Hi Lori,

I use to run 3 miles daily so I can offer you some advice.

As a beginner, you should WALK on the treadmill for 30-60 minutes only 3 days a week. It is VERY IMPORTANT to take at least a one day break in between. If you cannot tolerate 30 minutes, only do what you feel comfortable with. You should do this for at least 1 month straight. Below are the target heart rate levels for a "normal woman" at the age of 45. Sorry, to age you one more year, but I had to to figure out where you should be.

Age 45 years
Target HR (heart rate) Zone 50 - 85 % - 88 - 149 beats per minute
Average MaximumHeart Rate 100 % - 175 beats per minute

You want to make sure that you take your pulse around the middle of your workout. At that time, your heart rate is best determined. 88 bpm (beats per minute) is a low-grade, fat-burning workout - not cardio. You want your rate to be around 140. DO NOT GET UP TO 175!!! At this rate, you are pushing towards a heart attack!!! At the end of the month, if your heart rate is say 120, you can start to increase your exercise routine. If it is at 140, don't advance!!! Continue with the 30-60 minutes walks 3 days a week. YOU MUST TAKE THE DAY OFF IN BETWEEN. YOUR BODY NEEDS THAT WAS A BEGINNER!!!

As far as treadmill speeds are concerned, the first month or so (beginner), you should not exceed 3.0 - 3.2 mph. No to low incline. What I do is stretch for 5 minutes first - off the treadmill. Then, I start 2.5 minutes at 2 mph. Then, 2.5 minutes at 2.5 mph. Then, 3.0 mph for 10 - 15 minutes. Then, 3.2 mph for 30 - 35 minutes. Then, 3.0 mph for 10 - 15 minutes. Then, 2.5 mph for 2.5 minutes. Then, 2.0 mph for the last 2.5 minutes. Then, I stretch off the treadmill for 5 minutes so my muscles don't cramp up or anything, otherwise the next day will be suicide.

Once you get the first month under your belt, slowly increase the speeds of the treadmill to no more than 3.5 - 3.7. Do that speed for 1 month and so on. Once you get to 4.0 - 4.5, you are considered in the advanced group. Sport level.

Now, what you could do too once your good is walk 5 minutes, jog 1. That pattern is great too!!! That's how I got up to 3 miles a day. I would walk 5 minutes, run 15 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, and done. That worked very well for me.

I did that for nearly 1 year. Then, my husband and I decided to try and conceive so I had to really slow it down. We never conceived....So now I am trying to get back in shape. Also, what I do is take 2 Tyenol prior to workout now since I'm beginning again too. After a few times, I won't need it. It helps me not have any bad reaction like wheezing or anything. Also, allows me to get a better level of air in and out during exercise. I take 650 mg - low dose.

Make sure to drink lots of water before and after. I get dehydrated moreso in summer. I usually down 30 oz. of water within 15 minutes of coming off.

Good luck! Keep me posted! I'll check back!<img src="i/expressions/face-icon-small-wink.gif" border="0">

 

[Jennifer1981]

Hi Lori,

I use to run 3 miles daily so I can offer you some advice.

As a beginner, you should WALK on the treadmill for 30-60 minutes only 3 days a week. It is VERY IMPORTANT to take at least a one day break in between. If you cannot tolerate 30 minutes, only do what you feel comfortable with. You should do this for at least 1 month straight. Below are the target heart rate levels for a "normal woman" at the age of 45. Sorry, to age you one more year, but I had to to figure out where you should be.

Age 45 years
Target HR (heart rate) Zone 50 - 85 % - 88 - 149 beats per minute
Average MaximumHeart Rate 100 % - 175 beats per minute

You want to make sure that you take your pulse around the middle of your workout. At that time, your heart rate is best determined. 88 bpm (beats per minute) is a low-grade, fat-burning workout - not cardio. You want your rate to be around 140. DO NOT GET UP TO 175!!! At this rate, you are pushing towards a heart attack!!! At the end of the month, if your heart rate is say 120, you can start to increase your exercise routine. If it is at 140, don't advance!!! Continue with the 30-60 minutes walks 3 days a week. YOU MUST TAKE THE DAY OFF IN BETWEEN. YOUR BODY NEEDS THAT WAS A BEGINNER!!!

As far as treadmill speeds are concerned, the first month or so (beginner), you should not exceed 3.0 - 3.2 mph. No to low incline. What I do is stretch for 5 minutes first - off the treadmill. Then, I start 2.5 minutes at 2 mph. Then, 2.5 minutes at 2.5 mph. Then, 3.0 mph for 10 - 15 minutes. Then, 3.2 mph for 30 - 35 minutes. Then, 3.0 mph for 10 - 15 minutes. Then, 2.5 mph for 2.5 minutes. Then, 2.0 mph for the last 2.5 minutes. Then, I stretch off the treadmill for 5 minutes so my muscles don't cramp up or anything, otherwise the next day will be suicide.

Once you get the first month under your belt, slowly increase the speeds of the treadmill to no more than 3.5 - 3.7. Do that speed for 1 month and so on. Once you get to 4.0 - 4.5, you are considered in the advanced group. Sport level.

Now, what you could do too once your good is walk 5 minutes, jog 1. That pattern is great too!!! That's how I got up to 3 miles a day. I would walk 5 minutes, run 15 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, and done. That worked very well for me.

I did that for nearly 1 year. Then, my husband and I decided to try and conceive so I had to really slow it down. We never conceived....So now I am trying to get back in shape. Also, what I do is take 2 Tyenol prior to workout now since I'm beginning again too. After a few times, I won't need it. It helps me not have any bad reaction like wheezing or anything. Also, allows me to get a better level of air in and out during exercise. I take 650 mg - low dose.

Make sure to drink lots of water before and after. I get dehydrated moreso in summer. I usually down 30 oz. of water within 15 minutes of coming off.

Good luck! Keep me posted! I'll check back!<img src="i/expressions/face-icon-small-wink.gif" border="0">

 

[Jennifer1981]

Hi Lori,

I use to run 3 miles daily so I can offer you some advice.

As a beginner, you should WALK on the treadmill for 30-60 minutes only 3 days a week. It is VERY IMPORTANT to take at least a one day break in between. If you cannot tolerate 30 minutes, only do what you feel comfortable with. You should do this for at least 1 month straight. Below are the target heart rate levels for a "normal woman" at the age of 45. Sorry, to age you one more year, but I had to to figure out where you should be.

Age 45 years
Target HR (heart rate) Zone 50 - 85 % - 88 - 149 beats per minute
Average MaximumHeart Rate 100 % - 175 beats per minute

You want to make sure that you take your pulse around the middle of your workout. At that time, your heart rate is best determined. 88 bpm (beats per minute) is a low-grade, fat-burning workout - not cardio. You want your rate to be around 140. DO NOT GET UP TO 175!!! At this rate, you are pushing towards a heart attack!!! At the end of the month, if your heart rate is say 120, you can start to increase your exercise routine. If it is at 140, don't advance!!! Continue with the 30-60 minutes walks 3 days a week. YOU MUST TAKE THE DAY OFF IN BETWEEN. YOUR BODY NEEDS THAT WAS A BEGINNER!!!

As far as treadmill speeds are concerned, the first month or so (beginner), you should not exceed 3.0 - 3.2 mph. No to low incline. What I do is stretch for 5 minutes first - off the treadmill. Then, I start 2.5 minutes at 2 mph. Then, 2.5 minutes at 2.5 mph. Then, 3.0 mph for 10 - 15 minutes. Then, 3.2 mph for 30 - 35 minutes. Then, 3.0 mph for 10 - 15 minutes. Then, 2.5 mph for 2.5 minutes. Then, 2.0 mph for the last 2.5 minutes. Then, I stretch off the treadmill for 5 minutes so my muscles don't cramp up or anything, otherwise the next day will be suicide.

Once you get the first month under your belt, slowly increase the speeds of the treadmill to no more than 3.5 - 3.7. Do that speed for 1 month and so on. Once you get to 4.0 - 4.5, you are considered in the advanced group. Sport level.

Now, what you could do too once your good is walk 5 minutes, jog 1. That pattern is great too!!! That's how I got up to 3 miles a day. I would walk 5 minutes, run 15 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, and done. That worked very well for me.

I did that for nearly 1 year. Then, my husband and I decided to try and conceive so I had to really slow it down. We never conceived....So now I am trying to get back in shape. Also, what I do is take 2 Tyenol prior to workout now since I'm beginning again too. After a few times, I won't need it. It helps me not have any bad reaction like wheezing or anything. Also, allows me to get a better level of air in and out during exercise. I take 650 mg - low dose.

Make sure to drink lots of water before and after. I get dehydrated moreso in summer. I usually down 30 oz. of water within 15 minutes of coming off.

Good luck! Keep me posted! I'll check back!<img src="i/expressions/face-icon-small-wink.gif" border="0">

 

[loredana]

Hi Jennifer -

Thanks so much for the advice! As far as aging me to 45, well, I'll be 45 in a month anyway so no problems - hehe. I've been doing some treadmill work for the last month (I'm alternating days between strength training and walking) and have myself up to 3 mph with no incline to a 2 incline for 30 minutes, give or take, and am really doing quite well so am going to try and increase it to say 3.2 to 3.3 and see how I do with that. I'm trying to take it easy just because i know my long dormant body (and poor lungs to boot) have to ease into it <img src="i/expressions/face-icon-small-smile.gif" border="0"> I've really been trying to concentrate on plenty of water before, during and after the work-out as that really seems to help with getting the crud out after the work-out not to mention I sweat like there's no tomorrow and feel like a salt lick when I'm done! Anyway, thanks again for the advice/encouragement, it is very much appreciated!

Be well,

Lori
44 y/o fwcf

 

[loredana]

Hi Jennifer -

Thanks so much for the advice! As far as aging me to 45, well, I'll be 45 in a month anyway so no problems - hehe. I've been doing some treadmill work for the last month (I'm alternating days between strength training and walking) and have myself up to 3 mph with no incline to a 2 incline for 30 minutes, give or take, and am really doing quite well so am going to try and increase it to say 3.2 to 3.3 and see how I do with that. I'm trying to take it easy just because i know my long dormant body (and poor lungs to boot) have to ease into it <img src="i/expressions/face-icon-small-smile.gif" border="0"> I've really been trying to concentrate on plenty of water before, during and after the work-out as that really seems to help with getting the crud out after the work-out not to mention I sweat like there's no tomorrow and feel like a salt lick when I'm done! Anyway, thanks again for the advice/encouragement, it is very much appreciated!

Be well,

Lori
44 y/o fwcf

 

[loredana]

Hi Jennifer -

Thanks so much for the advice! As far as aging me to 45, well, I'll be 45 in a month anyway so no problems - hehe. I've been doing some treadmill work for the last month (I'm alternating days between strength training and walking) and have myself up to 3 mph with no incline to a 2 incline for 30 minutes, give or take, and am really doing quite well so am going to try and increase it to say 3.2 to 3.3 and see how I do with that. I'm trying to take it easy just because i know my long dormant body (and poor lungs to boot) have to ease into it <img src="i/expressions/face-icon-small-smile.gif" border="0"> I've really been trying to concentrate on plenty of water before, during and after the work-out as that really seems to help with getting the crud out after the work-out not to mention I sweat like there's no tomorrow and feel like a salt lick when I'm done! Anyway, thanks again for the advice/encouragement, it is very much appreciated!

Be well,

Lori
44 y/o fwcf

 

[bittyhorse23]

Thanks for this post...I was wondering the same thing. I have been doing the treadmill for about 2 months and I am up to 4.0 for about 20 minutes (build up and down of course too) and was wondering how to break into the jog. I am a little nervous jogging in the gym though. I don't want to go into a coughing fit and have everyone stare at me (even after all these years I still feel weird). I was thinking of trying jogging up and down my street a few days a week...based on the weather of course!! But the 5 minutes walk 1 minute jog might work for me!!!

Thanks!!!

 

[bittyhorse23]

Thanks for this post...I was wondering the same thing. I have been doing the treadmill for about 2 months and I am up to 4.0 for about 20 minutes (build up and down of course too) and was wondering how to break into the jog. I am a little nervous jogging in the gym though. I don't want to go into a coughing fit and have everyone stare at me (even after all these years I still feel weird). I was thinking of trying jogging up and down my street a few days a week...based on the weather of course!! But the 5 minutes walk 1 minute jog might work for me!!!

Thanks!!!

 

[bittyhorse23]

Thanks for this post...I was wondering the same thing. I have been doing the treadmill for about 2 months and I am up to 4.0 for about 20 minutes (build up and down of course too) and was wondering how to break into the jog. I am a little nervous jogging in the gym though. I don't want to go into a coughing fit and have everyone stare at me (even after all these years I still feel weird). I was thinking of trying jogging up and down my street a few days a week...based on the weather of course!! But the 5 minutes walk 1 minute jog might work for me!!!

Thanks!!!

 

[bittyhorse23]

Thanks for this post...I was wondering the same thing. I have been doing the treadmill for about 2 months and I am up to 4.0 for about 20 minutes (build up and down of course too) and was wondering how to break into the jog. I am a little nervous jogging in the gym though. I don't want to go into a coughing fit and have everyone stare at me (even after all these years I still feel weird). I was thinking of trying jogging up and down my street a few days a week...based on the weather of course!! But the 5 minutes walk 1 minute jog might work for me!!!

Thanks!!!

 

[bittyhorse23]

Thanks for this post...I was wondering the same thing. I have been doing the treadmill for about 2 months and I am up to 4.0 for about 20 minutes (build up and down of course too) and was wondering how to break into the jog. I am a little nervous jogging in the gym though. I don't want to go into a coughing fit and have everyone stare at me (even after all these years I still feel weird). I was thinking of trying jogging up and down my street a few days a week...based on the weather of course!! But the 5 minutes walk 1 minute jog might work for me!!!

Thanks!!!

 

[ladybug]

Great advice! I love to jog on the treadmill and think its really helped keep my lungs stable.

Amy: I workout in the gym and feel the same about the coughing, but here's a good idea... Bring a small towel. Whenever I have to cough a little OR a lot, I cough into the towel... It serves two purposes, it muffles the sound of your cough (most people don't even notice) AND it helps those around you think you are doing them a favor by not coughing onto the equipment. I'd MUCH rather see people coughing into a towel than to see them hacking onto the equipment we share, so having a towel, in my opinion will help cut down any looks (for whatever reason) that you may be nervous about.

Personally, I rarely cough at all while I'm doing cardio, but once I stop and stretch or do weights is when I get going. So, as I mentioned I keep the towel handy and no one really even notices... You can even wipe your brow, etc. to make it look nonchalant. LOL....

<img src="i/expressions/face-icon-small-smile.gif" border="0">

 

[ladybug]

Great advice! I love to jog on the treadmill and think its really helped keep my lungs stable.

Amy: I workout in the gym and feel the same about the coughing, but here's a good idea... Bring a small towel. Whenever I have to cough a little OR a lot, I cough into the towel... It serves two purposes, it muffles the sound of your cough (most people don't even notice) AND it helps those around you think you are doing them a favor by not coughing onto the equipment. I'd MUCH rather see people coughing into a towel than to see them hacking onto the equipment we share, so having a towel, in my opinion will help cut down any looks (for whatever reason) that you may be nervous about.

Personally, I rarely cough at all while I'm doing cardio, but once I stop and stretch or do weights is when I get going. So, as I mentioned I keep the towel handy and no one really even notices... You can even wipe your brow, etc. to make it look nonchalant. LOL....

<img src="i/expressions/face-icon-small-smile.gif" border="0">

 

[ladybug]

Great advice! I love to jog on the treadmill and think its really helped keep my lungs stable.

Amy: I workout in the gym and feel the same about the coughing, but here's a good idea... Bring a small towel. Whenever I have to cough a little OR a lot, I cough into the towel... It serves two purposes, it muffles the sound of your cough (most people don't even notice) AND it helps those around you think you are doing them a favor by not coughing onto the equipment. I'd MUCH rather see people coughing into a towel than to see them hacking onto the equipment we share, so having a towel, in my opinion will help cut down any looks (for whatever reason) that you may be nervous about.

Personally, I rarely cough at all while I'm doing cardio, but once I stop and stretch or do weights is when I get going. So, as I mentioned I keep the towel handy and no one really even notices... You can even wipe your brow, etc. to make it look nonchalant. LOL....

<img src="i/expressions/face-icon-small-smile.gif" border="0">

 

[ladybug]

Great advice! I love to jog on the treadmill and think its really helped keep my lungs stable.

Amy: I workout in the gym and feel the same about the coughing, but here's a good idea... Bring a small towel. Whenever I have to cough a little OR a lot, I cough into the towel... It serves two purposes, it muffles the sound of your cough (most people don't even notice) AND it helps those around you think you are doing them a favor by not coughing onto the equipment. I'd MUCH rather see people coughing into a towel than to see them hacking onto the equipment we share, so having a towel, in my opinion will help cut down any looks (for whatever reason) that you may be nervous about.

Personally, I rarely cough at all while I'm doing cardio, but once I stop and stretch or do weights is when I get going. So, as I mentioned I keep the towel handy and no one really even notices... You can even wipe your brow, etc. to make it look nonchalant. LOL....

<img src="i/expressions/face-icon-small-smile.gif" border="0">

 

[ladybug]

Great advice! I love to jog on the treadmill and think its really helped keep my lungs stable.

Amy: I workout in the gym and feel the same about the coughing, but here's a good idea... Bring a small towel. Whenever I have to cough a little OR a lot, I cough into the towel... It serves two purposes, it muffles the sound of your cough (most people don't even notice) AND it helps those around you think you are doing them a favor by not coughing onto the equipment. I'd MUCH rather see people coughing into a towel than to see them hacking onto the equipment we share, so having a towel, in my opinion will help cut down any looks (for whatever reason) that you may be nervous about.

Personally, I rarely cough at all while I'm doing cardio, but once I stop and stretch or do weights is when I get going. So, as I mentioned I keep the towel handy and no one really even notices... You can even wipe your brow, etc. to make it look nonchalant. LOL....

<img src="i/expressions/face-icon-small-smile.gif" border="0">

 

[bittyhorse23]

Sonia

LOL!! That is great advice about the towel - I never even thought of that!! I ususally turn my head and cough on my upper arm or shoulder so not to get the machines...and the gym I go to has spray bottles and paper towels to wipe everything down when you are done so I make sure I get them good! I am definitely trying it this week though!!!!

Thanks!

Amy