A new restart for fitness and health.

[wiremesh]

Hi there i'm new here. I'm from Singapore...22 this year.
I used to be very fit in school, was a compeitive swimmer. In high school days. Now i'm just muscle and like 26% fats. A breakup caused me to have a nervous breakdown..and leading me into depression. I stopped cardio altogether. Stopped eating right...and eating junk...lots of em.
Bout 2 years back i resumed cardio for 3 months and got to a body fat % of 13%. Den injury struck. foot had an acute pain...which wouldn't go away. Doctors couldn't dig wat it was. Thus was out again for a year plus.

Ever since then, i've been on off on off..on cardio. I do running mainly.
5km jogs. Just like to ask if anyone has the same experience?
Now that injuries have healed, i've made a promise to myself to get back in fitness. I pray i don't slack off.

I'm eating right...loading body with nuitritous food. Its just the cardio part that sucks. I'm also asthmatic and a heavy smoker by habit.
I can refrain smoking while on duty, yet the moment i'm alone...i put a stick in mouth...lol almost non - stop.

plan right now is.

To get back from work every evening and do a 4.5km jog, approx 30 - 40 mins worth of moderate cardio. Mon - Fri.

I'm flat footed and i wonder if its alright to run so much.

Any inspiration would do good now.... Thanks.!

[Boss Man]

Take the jogging thing slowly. Maybe do split intervals, where you jog for a certain amount of time, walk for certain amount of time, then repeat.

This might see how much you can tolerate, with the possible Foot issues.

If you feel some soreness afterwards, might not be too bad, but if you start feeling like there's a pain wooshing up the Leg, or as if someone is jabbing a Knife into your foot, stop, and walk home.

Then consult a medical expert.

Also stop buying the bacco. Don't buy it, can't smoke it.

Common sense really isn't it.

[swanso5]

running in genral isn't great let alone daily with flat feet...

why no wts?

[wiremesh]

As for smoking, i somehow must have a pack next to me...in order for me to feel er... well somewhat...normal. But i try to limit what i'm putting in mouth as of 3 days ago...to about 4 sticks a day..compared to 30+ sticks a day. I guess slowly does it for quitting and i do wanna quit.

I'll be doing weights every wed and fridays.

So Mon to Fri. Runs of 4km-5km.
Wed and Fris - Weight Training. 40 mins per session.
Sat and Suns - Off from Exercise.

I do music and some fishing on fridays ands weekends.

[swanso5]

you need better spacing and less running...muscle burns fat...cardio accumulates fat

mon - wts
tue - run interval style
wed - wts
thu - off
fri - wts
sat - run interval style
sun - off

[wiremesh]

okie i'll try that.
But i never knew cardio accumulated fats. Something new i learnt haha

[milly]

[quote="swanso5"] ...muscle burns fat...cardio accumulates fat

Swanso5...I am completely confused on the "cardio accumulates fat" statement.. can you explain for me please.

[swanso5]

slow, low intensity cardio such as jogging and walking uses fat for energy so the more you do it, the more fat that is stored to fuel your body for it...this is why a lot of females have big hips and thighs with really small waists...also you get fitter at cardio meaning that it becomes easier each time you do it meaning you use less calories to to perform it each successive time you do it so the first run you did that almost killed you may have used 1000 cal's but the same one done now that is a breeze may only use 250cals so if you haven't changed your cal intake then you'll be consuming more cal's than your putting out thus, wt gain