Reply to Over-50 and Out-Of-Shape

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Reply to "Over-50 and Out-Of-Shape - Where to start?"

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]Please ignore the walking advice. You will never get inshape simply by walking. Add 10 to 30 second busts of jogging into your Walks. Do 4 minutes of walk and then a short burst of jog. Cycle through this until you can hold the jog for 30 seconds. 
After you find this more comfortable,  make every other burst an "all out" sprint. If you can do just 5 seconds,  do 5. But cycle up over weeks until you get to 30 seconds

Add light dumbell compound exercises 2twice a week. 
Keep going. 
Your body will make changes to handle the additional demands you put on it over time.[/quote]

OP here. This has been my experience with walking, unfortunately -- that even with a lot of it, it just isn't enough. I'll try what you suggest -- I did it once in the past and was able to work up to 20-25 min jogs. Would love to make it back there, but feeling intimidated given a few extra years and pounds. [/quote]

Instead of jogging intervals, do incline intervals. You need to be careful with your joints so no pounding on the pavement. An injury now will see you back and it takes is longer to heal at 50.

8 minute warm up. 3.0 speed no incline
Then alternate incline 2-6% at 3.2 -3.5 speed 
One minute higher, 3-5 minutes lower
Start with 29 minutes and add time as you can

This will burn calories and improve your cardiovascular health and endurance.

Lift weights 3x a week with a better trainer. Try a local hospital network gym. Look at bios. Find someone with a resume that includes health and special populations, not just a guy who likes to lift.

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