Today’s exercise was a 60 minutes combination of walking and running (as you might be used by now if you read this blog regularly) The strategy was to do 10/20/10/10/10:
In this hour I have burned approx. 500 calories and made a fine introduction into week #3.
I was quite surprised when I gathered the data of week #2. I certainly didn’t expect so high numbers, so many kilometers, so many hours and so many burned calories. Altogether there were 410 minutes (6 hours and 50 minutes) of walking and running, 44.6 km and approximately 3281 burned calories. That should be enough for half a kilo of fat. It’s gone, gone, gone 
It actually feels like it’s gone. I can already see the changes I can feel the change in my muscles and I can feel the change when I am running. I can run for longer periods of time and not get so tired, my heart rate is generally lower than in the first week and I feel better when running.
So this was a good week and I hope your results are as inspiring as mine. Keep on running!
This Friday’s exercise was much shorter than previous ones because I wanted to slowly prepare for Saturday’s resting day. I will continue with running on Sunday but a day off is really needed to prevent getting injuries or let’s just say to put the body into the balance.
So today’s exercise consisted of 10/20/10 - 10 minutes of walking (5 min with incline), 20 minutes of running at approx. 8.5 kmh and 10 minutes of walking (some with incline and then just cooling down).
The distance was 5 km and I have burned approx. 340 calories.
The summary of the week #2 comes tomorrow.
Have fun while running!
For Thursdays exercise I have planned a walk and run session. I planned each for 10 minutes and exchanged them until I have reached 90 minutes. Therefore I had:
Altogether I have ran and walked 10.2 km and burned approx. 700 calories.
For a few days now I am also testing how to entertain myself during the exercise and my favorite way is to watch films and concerts. I have set up my laptop in front of me on a shelf and at the beginning of the exercise I start watching and usually I don’t run long enough to see entire film but I save it for the next time. Since I started running I have watched Bon Jovi and Robbie Williams concerts and a film classic Suddenly, Last summer (1959) with Elizabeth Taylor and Katharine Hepburn.
Do you suggest me any recent films that are good to exercise with?
Today I wanted to do a diverse exercise. A little bit of walking, a little bit of running and being on the treadmill at least for an hour.
The formula: 10/20/10/10/10:
Altogether I have used approx 500 calories (treadmill showed 470 and my Polar watch showed 542 - I still wonder which number is right) and the total distance was 6.7 km. My average heart rate was 133 which is great for fat burning. I have also noticed that I have lost almost 2 kg since I started running.
Today’s exercise was a mixture of fast walking and running. First I have warmed up by walking (10 minutes), then increased the speed and incline up to 12% and 6.5kmh (35 minutes), ran for 15 minutes at 8 kmh, then walked again with incline for another 20 minutes and had 10 minutes of cooling down with slow walking.
Altogether I burned 736 calories, average heart rate was 121 bpm, max was 157 bpm. All in 90 minutes
Today I have watched the film while I was exercising and I must say that the time ran faster and even though I didn’t pay attention to treadmill display I didn’t feel I am not in the control. Everything went smoothly and the exercise was again great.
My goal today was keeping my heart rate in 130-140 bpm zone and focus on fat burning. That’s why I have extended this exercise to 90 minutes and I only walked. No running today only fast walking and I was also playing with incline. As a result I have burned by far the highest number of calories and surprisingly I don’t feel tired.
So today’s exercise was 10/70/10 - slow walk, fast walk with incline and slow walk for cooling down.
Total distance: 8.7 km
Time: 90 minutes
Burned calories: 695
Great fat burning hour and a half!
Today I ran my regular 10/20/10 program. That meens 10 minutes of warming up by fast walking, 20 minutes of running at approx 9.5 km/h and 10 minutes of walking to cool down.
The stats are similar as last Wednesday. 40 minutes of exercise consists of 2 km of walking and 3 km of running. I have burned approx. 300 calories and was feeling a bit tired because there were a few days since my last exercise that were also physically demanding so I didn’t have the strength to go running every day and I had to almost force myself to go on the treadmill today.
I think that tomorrow the exercise will be better as I will do it in the evening and I will have a full day of sitting in the chair behind me.
Here I am one week after the first run and as I am trying to summarize the whole week I can only say that it was a nice start of an exercise that fits me and give me soooooo much. I can never remember having such a good workout in so little time. I have found out that only 20 minutes of running is enough for my current level of physical ability, but I am determined to raise it during the next weeks as my muscles will adapt to regular running.
I have also tested when is the best time for me to run and by far I prefer to run in the evening at approx. 8 or 9 p.m. so that the only items on my to-do list are shower and bed.
Here are the basic stats for my first week:
Distance: 14.2 km
Time: 115 minutes
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