I am trying to work out what we all need On this forum.
One You/NHS suggests we do 150 mins exercise that raises the heart rate a week plus two Stregnth sessions, so I want to bring new things together to help us all achieve this goal.
It would really help me if you could let me know what sort of things you do.
Thank you in advance
Rfc x
I run... that’s currently 22-25k a week and rising.
I do Active 10 x 3 every day (most running days I don’t need to do the walking though). So I’m around 210-250 minutes in cardio.
On non running days it’s basically S&F exercises most of the time... though some days I need to beat myself up with a session on BOXX or Nike Training Club... some of the latter are mandatory on my running plan.
Great rounded training there. A bit of eveything.
Wow, I am impressed! Fantastic routine and great dedication - well done. You certainly live up to your name 
Thanks... I’m getting there! Next years mission is a marathon, so lots of strength work over the winter will be a good base to work from. Year after that I look to find a regular routine for health and fun.
I swim and weights with my running but want to work on adding a bit of cycling in, I just need to get on YouTube and work out how to change an inner tube . I have done it before but I have forgotten how too. 😀.
I like swimming, but rarely get the chance. I need a pool at home... don't we all 😂
I always remember watching this film from the seventies where the living room parted and moved aside and there was a swimming pool underneath it, my dream home 😀.
Oh... let me know when you’ve got it, I’ll come visit!!!
Hi I’ve not graduated C25K yet but will continue 5k x 3 per week. I do active 10 x 3 every day although I try to do active 10 per hour to do 8 miles brisk a day. Strength and flex on run days and the body project low impact for beginners on rest days. Weekends I don’t run and try to do 12 miles waking on a Saturday.
Hi there, what is the body project? That sounds interesting. You are covering some mileage there, well done.
On you tube it’s a 30 minute low impact programme for beginners to get you moving called the body project it’s pretty good.
That sounds good, I will have a look at it, thank you. Rfc x
8 miles brisk a day is phenomenal walking... I too am going to check out the body project.
It’s throughout the whole day so not a big stomp every day just try to do active 10 every hour and somehow it is always 8 a day x hope you like the body project
Fantastic routine, you are doing really well. Keep up the good work 
12 miles on Saturday is a long walk - I hope you have a dog to share all this lovely walking with you! Thanks for tips about body project, sounds interesting I will also have a look for it.
I was jogging about 20-30 mins several times a week, but have lapsed following a fractured foot. Must try to get back into it now it's healed. I walk my dogs every day, about a mile on average, longer walks at the weekend, weather permitting. I usually do a couple of sessions of dancing a week (just dancing around at home) or some cardio on You Tube. I do some stretching exercises most days, and wall plank. And then of course some days I do nothing
Ouch that sounds painful with the foot, glad it is all healed. You sound like you are fitting quite a bit in. We are thinking about starting a new challenge in April. Do you think that would help you with motivation at all?
any boost to my motivation has to be a good thing, I'd like to join in the April challenge
Whist i've been signed up to here for a while i haven't used this forum. Now trying to get more strength and flex into my weekly routine on non running days. 2nd try at C25K and i think doing something every week night in a set time slot will help with making exercise the norm. Currently i'm using random classes from You Tube.
I am confused by Active 10 and RED, what are they?
thanks
Active 10 is our walking forum. one You has an app that helps you pick up the pace with your walking speed
RED is something that a couple of us did for the charity Mind in January. It is to move every day. We loved it so much we are trying to move everyday in 2019. For me it is a combinational of running, walking, swimming, Stregnth and stretches.
We are hoping to inject some more life into the forum in April so keep coming back and seeing what we are up to.
Rfc x
Thank you x
Since moving house and recovering from an injury last year I have lapsed - running and S&F. Routine has completely gone out of the window and motivation is low. 😕
On the positive side - I have managed to lose some weight, I walk the dog every day and my new housekeeping job is very physically demanding. I reckon all the lifting, stretching, bending and walking up and down stairs count as my S&F for the week! 😉 I want to join a local class (yoga , tai chi, pilates?) but fitting that in is difficult at the moment.
If I remember you really got on board with the 61 day challenge at the end of 2017, didn’t you? we are going to be doing something along the same sort of lines for the month of April, it might help. 😀. Rfc x
That sounds great for motivating me, thanks Rfc! Yes, I did well with the previous challenge, even managed side planks - eventually 😬
Hi RFC,
What a fantastic initiative.
Must say that in its place HIIT has got to be up there at the right time.
GOOGLE, GET FIT IN 6MINS, it is a must just for the medical research information.12x30 second Sprints.
I noticed that Fast 800 , include a similar programme but for the Static bike.Again this little paperback is unbelievable for the latest round the world medical research and written for the lay person.
Complimenting the above mitochondria renewal programmes is of course plyometric jumping.All after proper adaption.
Love the nhs live- well and all the guidance and the older you get the more strength work you should do.
Use it or lose OK.
All the best with your initiative.
Brillant initiative.
👊💥🏃♀️🌟👏👏
Thank you, we will be getting as many people involved in April as we can and they can pick their own exercises to suit their own abilities.
I’m a bit late to this but interested in finding out more.
I started C25K in May last year at age 47 after doing no real exercise for most of my adult life. I am about to complete my last week of Ju Ju’s 10k plan next week. I run 3 times a week. About 6 months ago I started hot yoga. I very quickly discovered I’m not very bendy but I’m loving it. I also walk to work 3 times a week but that is only a mile each way.
I now want to do something on another day but my motivation to do something at home is low. It’s too easy to sit down after work and not want to get up again.
Well done on all you have achieved so far that is great. I’m with you I have to go into auto pilot, get changed and not think about the exercises until I’m actually doing them. Hehe I find a bit of kidology works for me. The new challenge will start on 1st April, look forward to see what you decide to add in. Rfc x
I run 2 or 3 times a week. Long run (currently training for London Vitality 10k, then will be Great South Run); parkrun; and if I have time a shorter technical run (intervals etc). I work in the gym with a personal trainer once a week (strength and mobility using cable machines, free weights, trx straps, elastics etc). I go in gym without the PT once or twice a week to work through the programme he gives me. I also do a couple of pool based classes at the gym whilst I am there - swimfit (30 minute swimming for fitness) and 60 minutes aqua aerobics (more strength and flexibility).
That is a great assortment, I wish my pool did aqua aerobics, it looks great fun. The london vitality is that the one in May or July? I’m doing my first marshalling stint for the July one. You will be strong and ready for it with all that cross training. Rfc x
It’s the bank holiday Monday at the end of May
Not long now, my HM is 19th May so just the week before. Good luck with your training. Rfc x
Is that the Hackney half? I seem to remember you doing it the year it was really hot (2016?). My daughter ran it that year and I got sunstroke spectating.
That year was so hot, I was waiting In the last Pen and people were burning at 8.30am, they eventually red flagged the race bringing everyone down to a walking pace, they were dropping like flies, I hope your sunstroke wasent too bad. Weirdly enough three weeks before that london was covered in snow. I love the hackney half. My first time was 2015, 2016, break for kidney in 2017 then I did it again last year 2018. It will be 5th time this year. 😀, I get so excited. 😂😂😂.
My current standard week is:
Monday: Swim (1 mile fc)
Tuesday: Good Gym (varies around 2 x 2k ‘interval’ runs and strength exercises)
Wednesday: Swim or Bike
Thursday: training run with buddy redoing from W6 of C25k - ‘easy’
Friday: Swim (1 mile with drills)
Saturday: long run (11.5k) incorporating a ‘sociable’ Parkrun.
Sunday: Rest
Having said that, I have a long run planned for today (10k, ideally) with some GGers. So I drove to Parkrun and went for it at max effort yesterday (PBs across the board on Strava and all segments!) although still below average in terms of pace (best 5k just under 31 minutes). So today is a stamina builder on fatigued legs, and will be the first time I have run on consecutive days - so it is 🤞🏻for distance.
April 7th is a 10km Resolution Run.
After then I have my first (ever) tri event on 12th May. So I plan to use Saturday as my ‘brick’ with increasing cycling before the run. Second tri is first W/E in June. But after then I should have lost a lot more weight, so I’ll be switching the emphasis back to increasing distance running for my first HM in mid-September. Then the Great South Run in October (10 miles) which I ran last year and is still my furthest ever run. I want to see how well I can run it this year!!!
With all that training you have got to have a stronger run this year I would imagine. I must admit I have only done one triathlon but I have kept a lot of the principles for cross training as I feel it protects my body, I now do a. Bit on the exercise bike, not a big love of mine cycling but it does help to stretch running muscles out. Triathletes have less injuries than runners I am told, so I stick with it a bit.
I’m a nervous cyclist - and a bit reluctant after cycling to school put me off the idea 40 years ago. My bike is feather light compared with anything I’ve had before, though, and my OH is keen on cycling now he can’t run anymore. So I think the cycling session will stay on my training plan. I may grow to love it as much as running (which was started even more reluctantly!!!) so I am keeping an open mind 😁👍
Five Tibetan Rites: Day 4/7 We know what we’re doing, right?