Hi, when I first saw this program. It scared the dickens out of me. I thought that I could not run for one minute. You know, I was right!
A month ago. I was 92kg and I was very unfit. My belly comes out so far, I swear I could use it as a table.
So I came up with a plan of action. I started by walking. Even this put my heart rate into what I found to be scary levels. I know the monitors on the tread mills are out but still I was worried when it went above 175. So I worked for a week. To make my heart rate be less than 160 when walking on a tread mill at 5.5 km/h. This worked. Soon I could coupe with more.
Then I introduced running for the first time. I asked myself to walk for ten min then run for one min. Then walk for ten min. Then move onto other equipment for 5 min on each type.
Week 3 , I decided to run more, now it was walk for ten, run for one min, walk for 10 min, run for 1 min and walk for 5 . Before moving to other equipment,
Week 4, I decided to make it harder, now it's walk for ten, run for 1, walk for 4 run for 1 , walk for 4 and run for 1 and walk for 5 min before moving to other things.
Week 5. I decided to make it hard. I kept the routine the same but the last 5 min before cool down. I added walk for 4 min at an incline of 10.0 and reduce it be 1 every thirty seconds. And then a run for 1 min.
Celebrate. I had a yogurt. I. Tried your program today. It was hard but I managed to do it. Then I added an extra 25 min excercise. Of different equipment. I am proud of myself.
Stepped on scale and it says I'm 8.4 kg today.