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Thinking that you are still the same you, and you can go back to the old you if you just want to enough is like thinking you can recreate the wonderful weather from last summer. That is the trap of optimism, assuming that just because you can imagine it going well, it actually will. In reality it is just as likely to rain all summer.
Often people try to prove that they haven’t been changed by their addiction by approaching their new health and fitness program with an overly optimistic mindset. They think that getting back to fitness ‘fast’ shows that they weren’t really as stuck as it had appeared.
They begin their health and fitness program with a burst of optimistic commitment, thinking that more sessions per week will be better than fewer, more weight lifted will be better than less, more laps jogging around the track will be better than just taking a walk. What inevitably happens is a breakdown, an injury, a ‘pushback’ from their subconscious, or some external life crisis that causes a pause in the program, which soon lengthens to a full stop. Once again, stuck again.
You just can’t jump from ‘in it’ to ‘out of it’, and no leap can be made from wanting to recover, to ‘recovered’.
Plan with pessimism; approach with optimism.
Plan that you’ll need more time than you expect. Then do your best.
It really is that simple, though no way, easy.
Get one like this. Simple is better. Stay away from the ones with all the add-ons.
Amazon.com: Polar Heart Rate Monitors – FS3 – Basic Fitness – Model 560139: Health & Personal Care.
This is how to establish your own personal Heart Rate settings:
Top Working (Maximum) Heart Rate: 220 – your age ( example: if your age is 35 yrs old; 220 minus 35 = 185; 185 is your top HR)
Recovery Heart Rate: 60% of Max HR ( example: 60% of 185 = 105; 105 is your Recovery HR)
Using the 12 week jogging program outlined in the Post One Small Step for a Man(found below), you will need the HR monitor beinning in week 7. Jog until you reach your Max HR, then walk until your heart rate falls to your Recovery HR, then jog again till it reaches your Max HR, then walk….like so until you’ve completed the recommended time in the program.
Using the HR monitor allows your body to override your expectations and daily flucuations in fitness. It gives direct feedback on how much you can do on any particular day. As you progress your HR will take a longer time to reach your Max HR, and shorter time to reach the recovery HR, and that basically is all there is to areobic fitness.
The most difficult part by far is just getting yourself to the track.
The Trick Is to Keep Going Back
Eventually you’ll run. Especially if you start by walking. With a small amount of jogging intertwined. The best way is to go to the local High School and use their track. Follow this program:
1. Jog the straights; walk the corners. 6 times maximum. If this is too difficult then walk the straights; jog the corners.
Do this every other day for 3 weeks = 10 times total.
Tip: Don’t do more than this, the classic mistake is to think you can get to health quickly by going quicker, actually that way basically guarantees failure, as your body and will break down under the sudden demand.
2. Jog two straights plus one corner; walk the other corner 6 times maximum
Do this every other day for 3 weeks = 10 times total
Tip: All training is interrupted by weather, sickness, transportation problems; is doesn’t matter if you miss a session, just keep plugging…nobody cares, so there is nothing to prove, this is a completely private war you’re waging….
3. Put on your Heart Rate monitor and jog the whole track till you reach your target Working Heart Rate (see Heart Rate Monitor blog entry); Then walk till your HR goes back down to your target Resting Heart Rate
Do this every other day for 20 minutes for 3 weeks
Tip: Use the HR monitor as your guide, as soon as you hit the target, on either end of the scale, change activities. Your heart rate gives you a direct feedback on your daily condition, some days you’ll be able to do more, others less.
4. Same as the previous period; using the HR method
Do this every other day for 30 minutes for 3 weeks = 10 times
A few rules for using exercise to rebuild your health;
Simple is best
Slow beats quick
Some is better than none
A hundred beginnings still adds up to one hundred repetitions
This is a 12 week program.
It is most effective if completed in 12 weeks, but most people won’t get it done in 16.
It is not better to get it done in 8 weeks, it is actually less effective.
Follow the program as if you are walking up a flight of stairs, don’t skip any steps, and if you stop for any reason go back to exactly where you stopped before continuing.
When lifting weights remember to start light and perform fewer repetitions. As your strength builds add more repetitions before adding more weight.
When jogging/running always use a heart rate monitor and stick to the heart rate values suggested. The HR monitor allows your body to give you direct accurate feedback on your fitness outside of your conscious thought or preconceptions of how fit you think you are.
Want to do more? Add the abdominal breathing practice found here: ( see the Breath Restoration link on the Home Page Menu)
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