Is 30min X 3 times/week enough?

[DaisyGrapes]

Hello All,

I graduated back in October and have (with the occasional slip) been keeping doing the 40 min (5min warm up/down) routine 3 times per week.

I use a Fitbit and it tells me that although I'm basically plodding along, my heart rate stays in cardio (150-160 for me) with the occasional wandering into peak (163-170).

So I tell myself 90 min cardio per week sounds like an ok amount of exercise. But... Is it?

My aim with C25 was to stop leading a mostly sedentary life and be more active. Is this enough? Am I getting any benefit at all?

I'm in my early 40s and properly overweight. I haven't shed much weight since starting as that's not what I was aiming for so I haven't really changed my diet (that will have to be my next challenge). Is there a C25 for dieting? 😅

[AlMorr Ambassador Graduate]

Well done on running 30 minutes 3 times a week, I am sure that 90 minutes cardio is OK, but if you want to do more that's fine, I don't think that there is a C25K for dieting but go to a Website for that if you want to lose more weight.

[Yesletsgo Graduate]

Google Fit measures 'Heart Points', Garmin does 'Intensity Minutes', both of them recommend 150 a week. The fact that they both want 150 suggests they are using the same criteria.

For Google Fit you reach your target by doing 150 minutes of moderate activity or 75 minutes of vigorous activity ie twice as many points for running as for walking. By this measure you are definitely reaching their goals if you're running for 90 minutes a week.

There is an interesting series on BBC Sounds called Just One Thing which suggests small changes that can improve your health. They have a weight loss special, very interesting. It advice summarises as 'eat more protein, eat more fibre and drink more water'. The expert on it said that running/exercise won't make you lose weight in itself but once you've lost weight it helps to maintain the weight loss.

Good luck, sounds like you've got this!

[MissUnderstanding Administrator Graduate in reply to Yesletsgo]

Just One Thing is a great recommendation! I got the book for Christmas and there were loads of nice suggestions to try.

[Annieapple Administrator Graduate]

🍏🙌Well done you for keeping this up! If you download the new C25K there is an additional section called What Next.. 3 very different runs which are slightly more challenging. After that you could try the NRC App with loads of runs to choose from & lovely plans…

healthunlocked.com/couchto5...

🤣Yes we would all like the easy way out with our diets. The Mediterranean diet is very helpful for all round health benefits.

[MissUnderstanding Administrator Graduate]

Three thirty minute runs a week is definitely something to be proud of. Is it “enough”? Enough for what is the big question to ask yourself. I find when I’m running regularly, my daily steps (especially on non run days) tend to drop a lot so I’ve got to make a bigger effort to hit my target. That’s just something I’ve decided is important to me though.

Unfortunately, weight loss is mostly diet so you’re better off looking for support on other boards such as this one here….

healthunlocked.com/weight-l...

I’ve found running a double edged sword-it motivates me to eat well to support my body in feeling healthy, but it also makes me very hungry! I put weight on training for a half marathon rather than losing any.

Running comes with so many more benefits though and it’s totally worth carrying on. You deserve to be proud of being in such a great routine,

We’ve got another board here called Bridge to 10k if you’re ever tempted to shake things up and try going further. You may find you really enjoy it! Come and have a browse…you’ll be made very welcome if you decide to join in and there’s absolutely no pressure to run 10k!

healthunlocked.com/bridgeto10k

[Mummycav Administrator Graduate]

hi DaisyGrapes …what you’re doing is absolutely fine I’m sure!! Maybe mixing it up with a few intervals here and there might help…they’re really great for fitness…have a look on the Nike running club app and also I was going to suggest the 10k but MissUnderstanding has beat me to it…we must be having the same thoughts because my first few words were going to be enough for what?? You are far fitter than you would be sat on the couch…you are doing amazingly well…try not to over think things 😉

[Fiadh79 Graduate]

You've got some good advice here, but I wanted to put in a different perspective. Do you do any other type of exercise? If not, considering a regular yoga practice might be something you'd be interested in? It doesn't have to be every day, maybe you could try on non-running days? I do daily yoga with Adriene and I love it. My body is stronger and more flexible. It helps me not get injured with my running. It also helps my mental and emotional health.

If yoga isn't your thing head over to the strength and flex Forum on here where there are other suggestions.

[Lindyjane Graduate]

I have been running for 30 minutes 3 times a week too and also downloaded the NHS weight loss app, I have been counting my calories since I started C25K last May and have lost a stone and a half so I found what works for me.

[DaisyGrapes Graduate]

Thanks a lot everyone 🙂

Lots of food for thought on how to think about this.

I think you are right, it's definitely way better than not doing anything👑, but it wouldn't hurt trying something like flexibility exercises 🤔

[GoogleMe Graduate in reply to DaisyGrapes]

Here you go:

nhs.uk/live-well/exercise/e...

There is a strength and flexibility podcast suite (very similar to the NHS C25K, slightly difficult to find the props for out and about so eventually I've tended to do sessions round the house)

And yes, there's an NHS weight loss programme:

nhs.uk/better-health/lose-w...

So yes, there is a bit more you can be doing but keeping that run session up for months is really good going.

[JeremiahObadiah Graduate]

Good Morning.

So fab that you have kept up your running-well done.

A C25k for dieting-you have a good idea there. Maybe Michael Mosley et al should work on a 9 week programme where they talk us through three small nutritionally balanced meals and give us lots of praise for not deviating.

In the absence of that, you could maybe try some classes at your local gym to see if there are any that appeal and work well for your time availability. An overall body conditioning class would work well to alternate with running days and give you a structure. Or find an online workout that you could do regularly , there are plenty of free ones.

You may find that as you are now into fitness you will have more motivation to eat well. A friend of mine used Mindful Chef for a few months which worked very well for her, she did time restricted eating alongside that so ate carefully . She seems to have since been able to continue as she has far more idea of portion size etc.

Let us know if you find any fitness and dietary options which work for you. We are always interested and want to be supportive and helpful (as was the original trainer you chose on the C25k app; praise and encouragement work wonders for me, I find the inner 6 year old in me who wants to try hard for a favourite teacher!!))

Best wishes