Part two of my three part plan for weight loss… (Part 1 is diet via FebFast)
I’ve never been one for organised sport, but I’ve had a few failed attempts at an exercise regime over the years. In the late 90s, I would regularly go for a short morning run, but I kind of fell out of the habit after a few months. A couple of years ago I got a punching bag, but it hasn’t really stuck.
I do get a fair bit of walking in. But I was looking for something a little more intensive, specifically to lose belly fat, which over the Christmas period can be an issue, but which to be honest I’ve been picking up over the past few years.
Googling around I found this page, which may or may not be reputable: WikiHow: How to Lose Belly Fat.
It suggests a number of things, but one of the exercise ideas caught my eye:
Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.
And it gives this example:
Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
As someone who sometimes sprints to catch a train, tram or bus, this appealed to me. So I’ve got a routine going now, which I’ve been doing since mid-December:
- Brisk walk or jog down to the local oval.
- Do laps: run for 60 paces (which is about 20 seconds), then walk until ready to run again.
- Repeat for at least 5 laps, which takes about 13-15 minutes. I’m trying to steadily increase this, but 5 is a good starting point. If you’ve done 1-2, you’ve barely started and can’t give up. If you’ve done 3-4 you’re nearly finished, and can’t give up. I figure it’s all about getting the heart pumping, which it certainly does.
- After the laps, a brisk walk or jog back to home.
I’ve been doing this three times a week (Thursday night, Saturday morning, Sunday night — these are the easiest times at present), but more often in the past few weeks as I’ve had a bit of leave from work. RunKeeper is tracking my progress (hence the graphs above), and nagging me if I go more than three days between runs.
If I get a stitch, I gather there are ways to combat that, by taking care with what/when you eat, and warming up properly.
I’ve tried running with music, but I need to get earphones that don’t fall out… and the music means I can’t count the steps/laps properly. It would work by going at a slower, more consistent pace that doesn’t need counting.
Is the running having an effect? I hope so, but it’s a little hard to tell. Belly still round, but the “grab test” seems to be a little harder, so the signs are good.
I’ll try and keep at it.
Who else is running, or has a different exercise regime?