Conference rocks::weight_control

    Donna, are you stretching out before and after your walk?  When I get
    in a real work-out (and what defines "real" depends on your own body -
    for one person it's a marathon, for others it is a walk around the
    block) I'm always achey unless I stretch adequately.
    
    Also, how fast are you walking and what is your heart rate?  The
    general rule of thumb is that your max heart rate is 220 minus your
    age (measured in beats per minute).  You should never exceed 85% of your 
    max heart rate, and optimal fat-burning rate is 50-70% of your max
    rate.  
    
    After you are doing with the aerobic portion of your workout (the
    50-70% part) you should continue doing some activity while your heart
    rate slows down to normal.  As this was explained to me down at our
    health center, this allows the (somethingorother) acids in your muscles
    that exercise produces to dissipate.  If you just *stop* exercising
    without a cool down period, the acid is trapped in your muscles, and it
    makes you ache afterwards.
    
    So maybe after your 2 mile walk, you should continue to walk for a
    little while, very slowly while you recover, and then stretch out. 
    Also warm up before hand.
    
    D!
    
    [Disclaimer: I'm hardly an excersize expert - I'm just repeating what
    the trainers at the health center told me.]

    What do you mean by warming up?  I would gather that I'm not doing
    enough.   I'm just doing a couple of ham-string stretches before I
    gallop off.  And a confession.  I haven't cut down on my food intake
    like I should.  But I haven't really been over eating lately.  My
    matabolizm is down.  That's why I'm doing the exercising.
    
    Anyway, do you have suggestions for a good warm up before
    walking.---todays the only day that I've stretched my legs before
    walking, so this is probably my problem.  I've also been just stopping
    after excercising.  Hmmm.
    
    According to note .1, my heart rate should be about 173, and although I
    haven't taken it while walking, during other exercise its about 200. 
    So I take it I'm over doing it a bit.
    
    I dont want to quit this though.  I want to lose weight and nothing
    else has worked.  I'm REAL good at maintaining my weight.  
    

    Are you walking outside or on a treadmill?
    
    For warm-up, you could start your walk nice and slow, and slowly build
    up speed until your heart rate is at the desired rate.  Similarly for
    cool-down, after you've walk the desired amount, you could just slow
    down your walk.
    
    Other things you can do are squats (squat down, stand up, etc a couple
    times), some light riding on an excerise bike, etc.
    
    >According to note .1, my heart rate should be about 173,
    
    How old are you?  I'm only 23, so my *max* heart rate is about 200,
    therefore my desired heart rate for excersize should be between 100 and
    140!  (50-70%)  And it shouldn't exceed 170 (85%).  If you are older
    than me, then your desired heart rate will be lower.
    
    Do you have a health center at your facility?  They may be able to help
    you.  Here at ZK they give you various tests and tailor an excersize
    plan to your fitness level.  You might want to check that out.  Some
    HMO's will do this too, I believe.
    
    D!

    I guess I did the heart rate wrong.  10 seconds is about 20 beats when
    I'm doing exercise.  I'm 27.
    
    I walk in the mall every morning.  They open it up early before the
    shops open.  Its nice, and air conditioned.   I live in an apartment on
    the third story and don't have exercise equipment.  My husband thinks
    they are too heavy and we are too high up.
    
    I guess I'll start walking slowly at the beginning and end of my walk,
    unless someone has any other suggestions.
    
    Also, just a note to help anyone who has had this problem.--if your
    kind of  big, and your legs hurt on the inside because - well, they rub
    together---try vaseline.  Its works.
    
    
    dh

    I also have decided that exercise is the only way for me to get my
    weight down and keep it down and have also just started into this week
    (again!!)  I am reading a book written by George Sheehan called "How
    to feel Great 24 hours a day".  He talks about how the worst thing we
    can do (and I have done it several times) is to try to do too much too
    fast.  He feels it is critical both to prevent injuries and to keep
    your motivation up to always stop while you are still ready for more.
    
    Currently, I am doing 30 minutes a day of walking/slow jogging because
    I can do it comfortably.  Right now its mostly walking but I hope to
    increase the jogging as time goes by.  If I reach a point where my legs 
    are sore the next day I will slow down.  
    
    Mall walking is hard on you because you are walking on concrete.  Did
    you buy shoes specifically for this?  Its important to have shoes with
    plenty of cushioning to protect your tendons and joints.
    
    I'd recommend a trip to the local library.  That's where I got Dr.
    Sheehan's book (he is an M.D. who is also a runner).  Because of my
    age (I'm 43) and past failures, I like his 'progress gently and have
    a good time' philosophy.  
    
    Good Luck!
    
    Jane

A couple of things you need to think about:

 Are you doing too much too soon?  Going from not walking to walking 45 minutes
 at a good pace is a drastic change that your poor muscles probably are not
 ready for just yet.  In addition to stretching and walking slowly for about 
 the first 5-10 minutes and again for the last 5-10, maybe you should cut back
 the duration.  Starting with 10 minutes and adding 5 minutes every other day 
 is not a bad idea.  It may not burn as many calories, but it burns more than
 you will if you get hurt and have to stop all together.

 Do you have the right shoes?  Back in the days when walking meant going back 
 to the buffet for more eggrolls, any shoes would do, and I would wear them 
 until my socks showed through.  Now that I walk about 4 miles a day for my 
 health, I find I've got to get new walkers very often, and it hurts, 'cuz
 the old ones LOOK like they have lots of life left, but my feet tell me 
 otherwise.  So, I save the old ones for housework and the like.

By the way, if your feet or shins hurt, seriously look at getting better 
footwear before you damage yourself.

		-jp

    I wear Reebok walking shoes.  I thought that they were supposed to be
    a very good shoe.
    
    I think its hard on me because I'm just not used to ANY exercise.  But
    I will cut down to 2/3 mile until I feel very very comfortable with it.  
    I tend to over-do things.
    
    Well, I'm going on vacation after today.  So I'll be gone all week. 
    I'm  going to do swimming, and then back to walking when I return to
    work.
    
    
    dh

    If you're exercising to lose weight, overdoing it may make your weight
    loss slower!  I read some recent studies that showed that moderate
    exercise is more beneficial in losing weight than a real workout.  I
    can't remember where the studies were done, but the report I read was
    in the NY Times Science section several months ago.  
    
    Also, I have a sports injury book that recommends stretching after
    exercise as well.  They point out that if you don't stretch after
    exercise, your muscles will tighten up, thus putting extra strain on
    tendons, and this is the easiest way to end up injuring yourself.  They
    also recommend doind 5 min or so of stretching just before you get into
    bed, to prevent being stiff in the morning.  I have a bad back, and
    I've tried this -- it really works.
    
    Don't get discouraged.  If you hurt, take it easy for a while, then
    start slowly again.  I cracked a bone in my back a few years ago, and
    couldn't do anything more than slow (and I mean SLOW) walking for over a
    year.  When I first started getting back in shape, I rode a bicycle
    exerciser for 5 min a day, and would be exhausted.  But if you keep at
    it, you'll be able to do more each day.  Just dont give up....
    
    

    re: Reebok: although some folks are satisfied with these, mostly they
    are a fashion brand - not really built for walking/running/exercise.
    They are also more expensive than they need be.
    
    Take a look at Saucony, Turntec, Brooks, New Balance, Asics or  Nike,
    all of which have cheaper shoes with better athletic qualities.
    
    You can tell the brand I use by the node name! :-)
    
    	- andy

    Hello Donna,
    
    	Just to agree with everthing that has been said,my personal opinion
    is that you are trying to do too much too soon.
    
    	If you are trying to lose between 85 - 95 pounds,you will be 
    unable to do this purely through exercise.This would have to be done
    working to a controlled diet together with regular exercise.
    
    	Again,personal opinion would say that you are probably not ready
    for something as energetic as a Jane Fonda workout.....Start off slowly
    & gradually build yourself up.
    
    	Usually,for someone who does little or no exercise,a brisk walk of
    about a mile is more than enough to start with....This should be
    started & finished with a reasonable set of stretching exercises to 
    ensure that your muscles remain supple & stretched as possible.In
    addition,a good set of stretching exercises can be quite strenuous in
    itself (try looking at a callanetics video!!!).....the important thing
    is to initially build up the distance you walk but again must stress
    that this should be done gradually & patiently.....Having built up the
    distance,try jogging small portions of the distance & then walking.
    Again build this up gradually until you are able to jog the full
    distance.
    
    	Finally,it is important to give your body rest periods to recover
    from the exercise.Try doing two days training followed by a day of
    rest.On the rest day,just go through the stretching exercises.
    
    	It may take time but you will see the difference....One other thing
    that may help you stay on course & not waiver or give in is to take a
    photo every couple of weeks...Believe me,you will see the differences
    if you diet & exercise together....I'm not in a position to give any
    informative information on diet but believe a high energy (to give you
    the energy for your exercise) low fat diet is what you should be aiming 
    for.However,I'm sure there are people out there who can give more 
    specific advice...
    
    Good luck anyway & keep us posted on how you do...
    
    Kevin

	Donna,

	This might be long, but here's some basic information for
	starting your exercise program.

	Warm-up - Walk slowly (very slowly) for 5 minutes (or march easily in
	place).  After that, stop, and stretch your leg muscles.  If the
	pain is in your lower legs, it's your calves and shins that need
	stretching, not your hamstring (but that should be stretched, too!)

	Stretch your calves by stepping back with your right leg, left 
	leg bent.  Your left knee should be directly above your left
	heel, so that your lower leg is straight up and down.  Your
	right heel should be lined up behind your right toe, so that you
	stretch the muscle in it's longest form.  Right knee should be 
	slightly bent.  Hold the stretch for 10 seconds, then switch 
	legs.

	To stretch your hamstrings, you can place one foot out in front of you
	and flex your foot.  Rest all your weight on your back leg. Keep
	the front leg bent slightly.  Hold for 10 seconds, then point
	your foot. Hold for 10 seconds.  This will stretch your shins.
	Switch legs.  

	These are just some basics.  You should spend about 8 minutes
	for your warm-up (walking + stretching).
	
	
	Walking - Your exercise routine should be done in the following
	manner.  
		3-5 times/week
		60-85% of maximum heart rate
		20 minutes minimum

	For a beginner, you should select the lower end of each range.
	Even beginners should stick to the 20 minute minimum.

	Therefore, shoot for 3 times per week, 116 Beats per minute, for
	20 minutes.  That 20 minutes should be after the warm-up!

	Mall walking will be tough on the legs, due to the concrete as
	mentioned, but the road wouldn't be any easier - perhaps a treadmill
	or a track ??? (I walk on the road, and wear my running shoes)

	As you get more comfortable with your exercise, you may increase
	any one of the above 3 components.  Increase them one at a time,
	and keep with that plan a week or two before adding more to avoid
	increasing injury potential or decreasing motivation.

	After your 20 minutes are complete, walk slowly another 5 minutes
	(cool-down).  This is to insure that your heart rate returns to
	below the "target" range.  The real reason for this (as opposed to 
	what you were told Diana) is that when you exercise, your heart
	is pumping blood quickly to the muscles that are demanding oxygen.
	If you stop abruptly, the heart slows, and the blood that is out
	in your limbs/extremities cannot get back to your heart and brain
	quickly enough, which could cause fainting.  If you are exercising
	aerobically (vs. anaerobically), you should not have lactic acid
	in your muscles.  (Lactic acid is a by-product of anaerobic exercise,
	such as sprinting or tennis).

	When you are done cooling down, repeat the stretches from your
	warm-up, only hold them longer.  This will increase your flexibility.


	Lastly, if the pain persists, and hurts when you are not
	exercising, you should have your legs checked by a doctor.

	Hope this helps!!!

	Karen

	

    Well, I'm back from vacation.  I'm ashamed to say that I stopped
    exercising while on vacation, but I did start back up today. (yeh!)
    --Hardest thing I have ever done is starting back up.  I didn't realize
    how much I had improved myself with just one weeks worth of exercise.
    
    I walked 1/2 mile this morning.  My legs hurt only during walking.  I
    did stretching before-hand, so that helped.  My legs stopped hurting
    after walking, so I'm assuming that I'm just not used to this.  I read
    one of the last replies with stretching instructions, and will follow
    that tomorrow.  
    
    I've decided to take it easy.  I'm only doing 1/2 mile at first.  I
    could have gone 1 mile, but I was sweating up a storm, and my legs
    hurt.  I decided that I should work up to it, and stop comparing myself
    to others.  That seems to be a problem.  So this morning I walked
    upstairs in the mall where there aren't too many people.  I don't feel
    in competition.  I kept thinking that "everyone" always starts out with
    1 mile.  But I didn't care.  I remembered the notes here about going at
    my own pace, and thats what I did.
    
    I'm learning.  I've decided not to do exercise during lunch.  Or at
    least not Jane Fonda.  I enjoy the Richard Simmons Sweatin to the
    Oldie's tapes, so I will continue that at least 3 times a week.  And
    then walking 6 days a week.
    
    That should get my heart pumping.  I forgot to mention that I listened
    to Richard Simmons walking tape.  He is so funny!  "See that fat?  Its
    dropping off all over the pavement!"  This guy kills me.  Love him to
    death.  He motivated me to do the 1/2 mile when I didn't want to do
    anything.
    
    I like the Reebok shoes, but don't feel they are squishy enough.  I'm
    going to go shopping for a new pair this week.  I've heard that Hush
    Puppy has a good shoe out.
    
    
    
    Later,
    
    
    Donna

    For leg pains, take some ibuprofen. Good stuff, that.
    
    	- andy

    .12 .......
    I hear the nike air walkers are great.

    Thanks for the shoe advice.  I have started stretching properly, and my
    legs don't hurt as much.  A little, but not like before.
    
    Gotta run (ha ha)
    
    
    
    Donna

    Keep us up dated! How is the walking going now? How far are you going?
    
    Hannah
    

    Well, I forgot about this note.  I've been struggling to stay on a
    weight reduction "program" of sorts, etc., and exercising.--Different
    kinds.  So basically I'm walking 1.2 miles right now (begining again)
    and will work up to a faster pace.  I just make sure I stretch ALOT
    before walking, and I'm fine.
    
    I can't decide what kind to stick with, so I'm doing different things
    each day.
    
    
    Donna
    

    Hi Donna,
    
    I am 45yrs old, 5ft tall and carry about 50 pounds of excess weight.  I
    walk from 6:00am to 6:35am from MRO4 to Forest St and back again.  Most
    of the walk is flat however the hill effect me for about 2 weeks
    (pulling muscles). It's almost 2 miles.
    
    I wear New Balance sneakers.  I have not lost any weight cause I
    haven't changed my food plan or my eating habits but I feel great after
    I walk.
    
    My doctors told me not to jog, run or do excersizes that cause my full
    weight to be "hammered" onto my ankles.
    
    Just another person struggling to lose weight...
    Marie