Guest guest Posted January 4, 2008 Report Share Posted January 4, 2008 Angel, Welcome, and lurk no more. It was my start with some cardio that scared me into what is now my BFL fitness routine. I started out on my exercyle and in only a few minutes, my heart rate was up to 145 and I felt a stabbing, debilitating pain in my chest. I did NOT seek medical advice at that time, but, after recovery, decided I would try again the next day. I continued this effort experiencing a slightly decreased pain, each day, and extending the time on the cycle. By the 10th day of cardio, that pain was no longer felt and I decided that was my fair warning to get in shape. So, I understand the concern over being stressed when starting the cardio exercise. Soon after the pain subsided, I started with a moderate cardio, not the HIIT cardio for about 6 weeks. After that time, I started the HIIT cardio. As time went on, I extended the HIIT cardio with several minutes of moderate cardio activity. I eventually changed that around to warm up with the moderate cardio, ranging in time from 2 to 8 minutes on up to 40 minutes PRIOR to the HIIT cardio. After several months, I reported the chest pain to my family doctor and he suggested I back down on the HIIT until I went through a battery of tests. After I got the okay from the docs, I resumed my, generally speaking, 60 minute cardio routine. I chose to perform the added cardio to offset my " extra " (unauthorized) calories I was eating. This worked for me for several years, but, when I had time crunches and backed down on my cardio, a lot of my excess weight that I loss, was found and returned back to my belly as I did NOT properly correct my eating habits. I toss this added info as the reason to simply follow the plan, at least at the earlier stages of the program. If Bill suggested the 20 minute cardio, I think it was in consideration of what he discovered in our human behavior and thought through motivation, time constraints, physical conditioning, integration with eating, and more. So... To answer your question, after you visit your family physician and then safely ramp up your activity, try to simply follow the program as defined. After you get familiar with your own capabilities, tweak the program as desired to match your growing needs. Happy BFL'ing! Remember... Progress, not perfection! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2008 Report Share Posted January 4, 2008 Thank you . The extra information made sense in the end. Re: Cardio Workout Angel, Welcome, and lurk no more. It was my start with some cardio that scared me into what is now my BFL fitness routine. I started out on my exercyle and in only a few minutes, my heart rate was up to 145 and I felt a stabbing, debilitating pain in my chest. I did NOT seek medical advice at that time, but, after recovery, decided I would try again the next day. I continued this effort experiencing a slightly decreased pain, each day, and extending the time on the cycle. By the 10th day of cardio, that pain was no longer felt and I decided that was my fair warning to get in shape. So, I understand the concern over being stressed when starting the cardio exercise. Soon after the pain subsided, I started with a moderate cardio, not the HIIT cardio for about 6 weeks. After that time, I started the HIIT cardio. As time went on, I extended the HIIT cardio with several minutes of moderate cardio activity. I eventually changed that around to warm up with the moderate cardio, ranging in time from 2 to 8 minutes on up to 40 minutes PRIOR to the HIIT cardio. After several months, I reported the chest pain to my family doctor and he suggested I back down on the HIIT until I went through a battery of tests. After I got the okay from the docs, I resumed my, generally speaking, 60 minute cardio routine. I chose to perform the added cardio to offset my " extra " (unauthorized) calories I was eating. This worked for me for several years, but, when I had time crunches and backed down on my cardio, a lot of my excess weight that I loss, was found and returned back to my belly as I did NOT properly correct my eating habits. I toss this added info as the reason to simply follow the plan, at least at the earlier stages of the program. If Bill suggested the 20 minute cardio, I think it was in consideration of what he discovered in our human behavior and thought through motivation, time constraints, physical conditioning, integration with eating, and more. So... To answer your question, after you visit your family physician and then safely ramp up your activity, try to simply follow the program as defined. After you get familiar with your own capabilities, tweak the program as desired to match your growing needs. Happy BFL'ing! Remember... Progress, not perfection! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2008 Report Share Posted January 4, 2008 Angel, I followed cardio (20 min aerobics solution) to a T during for about 3 years. I also ran the intervals a few times where I would run hard for 1 min, jog for 30 sec, etc rather than the different levels. This is something you could consider. I did not do a regular 30 or 60 min cardio until I started distance running. I no longer do the BFL cardio since I'm getting plenty of cardio. It is my belief that you could do extra cardio in addition to the 20 min aerobic solution, but you might risk over-training as a beginner. You might try starting out a little less intense or maybe just do what you can for the second 10 minutes. Is there a specific reason you could only do the cardio 10 minutes and not keep going? Maybe keep going after the 10 minutes at a comfortable pace, but don't expect to hit your intensity levels until you build up your endurance. Andy > > Hello Group, > > I am a fairly new member who has been lurking until now. I plan on completing the first round of Body for Life that starts on February 11, 2008. I have a question for all of you who have completed the challenge. Did you follow the cardio exercises to a tee? In the past when I started the cardio exercises, I could only do the cardio for about 10 minutes. I would start out at what at what I thought was my level 5 and followed the instruction accordingly. Was this method effective for anyone or did you tweak the routine and do a regular 30 - 60 minute cardio workout. I do my cardio exercises on a treadmill. I do not have access to other cardio machines. I also have a jump rope that I will be putting to use. I will use the time I have now to build up endurance for the 20 minutes cardio workout. I'm sure that I will be able to endure the 20 minute workout by then. > > > > Thank You, Angel- > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2008 Report Share Posted January 4, 2008 As a beginner, 10 minutes was all I could do before I would get tired. I may have been working too hard. My problem was that I would get through 1 week and then stop. I just have to keep going. I can do the walk/run. I'm sure the time I use now until the first round will help me keep my stamina. Thanks Andy. Re: Cardio Workout Angel, I followed cardio (20 min aerobics solution) to a T during for about 3 years. I also ran the intervals a few times where I would run hard for 1 min, jog for 30 sec, etc rather than the different levels. This is something you could consider. I did not do a regular 30 or 60 min cardio until I started distance running. I no longer do the BFL cardio since I'm getting plenty of cardio. It is my belief that you could do extra cardio in addition to the 20 min aerobic solution, but you might risk over-training as a beginner. You might try starting out a little less intense or maybe just do what you can for the second 10 minutes. Is there a specific reason you could only do the cardio 10 minutes and not keep going? Maybe keep going after the 10 minutes at a comfortable pace, but don't expect to hit your intensity levels until you build up your endurance. Andy > > Hello Group, > > I am a fairly new member who has been lurking until now. I plan on completing the first round of Body for Life that starts on February 11, 2008. I have a question for all of you who have completed the challenge. Did you follow the cardio exercises to a tee? In the past when I started the cardio exercises, I could only do the cardio for about 10 minutes. I would start out at what at what I thought was my level 5 and followed the instruction accordingly. Was this method effective for anyone or did you tweak the routine and do a regular 30 - 60 minute cardio workout. I do my cardio exercises on a treadmill. I do not have access to other cardio machines. I also have a jump rope that I will be putting to use. I will use the time I have now to build up endurance for the 20 minutes cardio workout. I'm sure that I will be able to endure the 20 minute workout by then. > > > > Thank You, Angel- > > Quote Link to comment Share on other sites More sharing options...
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