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Posted: 10/26/2010 6:59:54 PM EDT
So I've been doing a lot of thinking lately about my fitness outlook because I'm looking at going into the Air Force after getting my degree. I have decided that my weight is causing undue stress on my joints and has given me shin splints in my right leg. So here is what I thought about for a plan.

-Walk daily 2+ miles on the treadmill with incline.

-If that drops weight, then slowly transition into running

-Do a mixture until running exclusively is possible.


Does this seem ok?
Link Posted: 10/26/2010 7:03:48 PM EDT
Height? Weight?

Screw walking. Bike until you can run.
Link Posted: 10/26/2010 7:48:28 PM EDT
You might also try walking outside weather permitting of course. I always hated going to the gym and made many excuses to not go but when I started walking it was out the door and in the gym. I am dealing with an ongoing leg problem that started with a broken leg some time back but last summer when I was walking I would do 4-5 miles a night thinking nothing of it.
Link Posted: 10/26/2010 8:02:28 PM EDT
Weight loss is 80% diet and 20% exercise.

If you're heavy enough to be having joint problems, stick with walking until you lose enough weight. Might look into spinning if you have a gym to do it.

Link Posted: 10/26/2010 8:09:44 PM EDT
I don't think I necessarily have joint problems. I think most of that is in my knees that I hurt while playing rugby years ago.

I've been thinking about getting a bike. My gym has an awesome recumbent bike that I like.


Originally Posted By texas_mustang_01:
Height? Weight?

Screw walking. Bike until you can run.

I'm 5'9" 218


Link Posted: 10/26/2010 8:44:22 PM EDT

Originally Posted By flatfender:
Weight loss is 80% 100% diet and 20% 0% exercise.

If you're heavy enough to be having joint problems, stick with walking until you lose enough weight. Might look into spinning if you have a gym to do it.





Too tired to go over why again.

This might be a good read. I don't care anymore.

I personally use the primal blueprint, but here is an old post about diet.

Here

Link Posted: 10/26/2010 8:57:50 PM EDT
Originally Posted By Mopseydocks6014:
I don't think I necessarily have joint problems. I think most of that is in my knees that I hurt while playing rugby years ago.

I've been thinking about getting a bike. My gym has an awesome recumbent bike that I like.


Originally Posted By texas_mustang_01:
Height? Weight?

Screw walking. Bike until you can run.

I'm 5'9" 218




I think the walking is probably ok...partially. It's a good warmup. As already stated, you should look into biking. Walking 2 miles isn't going to help that much. Rowing is another good option. You need some intensity too. Sitting your ass on a bike/rower/walking slow without even breaking a sweat does little good. PUSH YOURSELF.

Also 5'9" 218 is big, but really not THAT big. I'm 5'9" 185. I would wager that it's not that running puts too much stress on your joints, it's just that your joints are weak. I would recommend strengthening them but running and some weight lifting as well to include squats and deadlifts.
Link Posted: 10/26/2010 9:09:19 PM EDT
Originally Posted By RolandofGilead:
Originally Posted By Mopseydocks6014:
I don't think I necessarily have joint problems. I think most of that is in my knees that I hurt while playing rugby years ago.

I've been thinking about getting a bike. My gym has an awesome recumbent bike that I like.


Originally Posted By texas_mustang_01:
Height? Weight?

Screw walking. Bike until you can run.

I'm 5'9" 218




I think the walking is probably ok...partially. It's a good warmup. As already stated, you should look into biking. Walking 2 miles isn't going to help that much. Rowing is another good option. You need some intensity too. Sitting your ass on a bike/rower/walking slow without even breaking a sweat does little good. PUSH YOURSELF.

Also 5'9" 218 is big, but really not THAT big. I'm 5'9" 185. I would wager that it's not that running puts too much stress on your joints, it's just that your joints are weak. I would recommend strengthening them but running and some weight lifting as well to include squats and deadlifts.


This with probably a bit of joint dysfunction. If youve got flat feet get some more supportive shoes or an orthotic device...the shin splinting is coming from excess eversion of the foot when impact occurs. If you can limit this while strengthening it will go away.
Link Posted: 10/26/2010 10:57:04 PM EDT
Originally Posted By Lovelessk999:

Originally Posted By flatfender:
Weight loss is 80% 100% diet and 20% 0% exercise.

If you're heavy enough to be having joint problems, stick with walking until you lose enough weight. Might look into spinning if you have a gym to do it.





Too tired to go over why again.

This might be a good read. I don't care anymore.

I personally use the primal blueprint, but here is an old post about diet.

Here



I have to agree with Loveless' evaluation. A couple of months ago I was diagnosed with diabetes. I haven't made ANY changes to my workout (which consists of [usually] a mile or so walk. I HAVE made major changes to my diet: less fatty foods, WAY less fast food (i.e. none), lots of salads.

I have lost 20 pounds since the end of July. No stinky-potty! 20 pounds.
Link Posted: 10/27/2010 6:01:19 AM EDT
Link Posted: 10/27/2010 12:33:30 PM EDT
My mom walked all over our neighborhood every night for years and never lost a pound. I'm convinced you need to get your heart rate and the intensity up.

I'll agree that most of weight loss is diet and not exercise. My Garmin 305 claims I use a bit under 3k Calories to run a marathon. That's not a great way to lose weight since I could ingest a spare 3kC in 2 fast food meals.
Link Posted: 10/27/2010 1:08:40 PM EDT
[Last Edit: 10/27/2010 1:13:55 PM EDT by Thunder900]
Originally Posted By RolandofGilead:
Originally Posted By Mopseydocks6014:
I don't think I necessarily have joint problems. I think most of that is in my knees that I hurt while playing rugby years ago.

I've been thinking about getting a bike. My gym has an awesome recumbent bike that I like.


Originally Posted By texas_mustang_01:
Height? Weight?

Screw walking. Bike until you can run.

I'm 5'9" 218




I think the walking is probably ok...partially. It's a good warmup. As already stated, you should look into biking. Walking 2 miles isn't going to help that much. Rowing is another good option. You need some intensity too. Sitting your ass on a bike/rower/walking slow without even breaking a sweat does little good. PUSH YOURSELF.

Also 5'9" 218 is big, but really not THAT big. I'm 5'9" 185. I would wager that it's not that running puts too much stress on your joints, it's just that your joints are weak. I would recommend strengthening them but running and some weight lifting as well to include squats and deadlifts.


This. However, the interval training will also help here, especially in getting up the run. Crossfit works well for getting you ready all around. And, it is scalable. As far as scaling is concerned, start off with the buttercups or puppies. The workouts are Here Oh, and make sure you are getting enough protein in your diet. You do NOT want the weight you are losing to be muscle weight. You actually want to gain muscle.
Link Posted: 10/27/2010 4:34:56 PM EDT

Originally Posted By RolandofGilead:
Originally Posted By Mopseydocks6014:
I don't think I necessarily have joint problems. I think most of that is in my knees that I hurt while playing rugby years ago.

I've been thinking about getting a bike. My gym has an awesome recumbent bike that I like.


Originally Posted By texas_mustang_01:
Height? Weight?

Screw walking. Bike until you can run.

I'm 5'9" 218




I think the walking is probably ok...partially. It's a good warmup. As already stated, you should look into biking. Walking 2 miles isn't going to help that much. Rowing is another good option. You need some intensity too. Sitting your ass on a bike/rower/walking slow without even breaking a sweat does little good. PUSH YOURSELF.

Also 5'9" 218 is big, but really not THAT big. I'm 5'9" 185. I would wager that it's not that running puts too much stress on your joints, it's just that your joints are weak. I would recommend strengthening them but running and some weight lifting as well to include squats and deadlifts.
Yea, I'm kinda big but I wouldn't call myself fat. Most of my weight problems are in my mid section.

I'm going to try to walking for about a month and then re-evaluate things.

Link Posted: 10/27/2010 5:17:05 PM EDT
No gyms to join nearby, or a bike?

If you have shin splints and walk for exercise, you're not giving your bones/joints the rest they need. It will probably take far longer to heal. Why not a low-impact exercise like bicycling or elliptical, at least until the shin splints go away?
Link Posted: 10/28/2010 7:25:09 AM EDT

Originally Posted By Gator:
No gyms to join nearby, or a bike?

If you have shin splints and walk for exercise, you're not giving your bones/joints the rest they need. It will probably take far longer to heal. Why not a low-impact exercise like bicycling or elliptical, at least until the shin splints go away?

I do belong to the city gym. They have some nice recumbent bikes that I like to use. It's not that I was avoiding it, I am just seeing if a walking exclusive routine has any affect. I guess I'll use those bikes if walking would prolong the shin splints.
Link Posted: 10/28/2010 8:09:21 AM EDT
Originally Posted By Mopseydocks6014:

Originally Posted By Gator:
No gyms to join nearby, or a bike?

If you have shin splints and walk for exercise, you're not giving your bones/joints the rest they need. It will probably take far longer to heal. Why not a low-impact exercise like bicycling or elliptical, at least until the shin splints go away?

I do belong to the city gym. They have some nice recumbent bikes that I like to use. It's not that I was avoiding it, I am just seeing if a walking exclusive routine has any affect. I guess I'll use those bikes if walking would prolong the shin splints.


Were you getting shin pain from just walking before or was in running? If you do decide you want to walk, get a much more supportive pair of shoes before starting. If youve got really flat feet go with something like the Brooks Beast or Addiction, Asics Evolution...something motion control. That will greatly reduce your issues of shin pain the way the shoe is constructed.
Link Posted: 10/28/2010 10:01:49 AM EDT

Originally Posted By smithc6:
Originally Posted By Mopseydocks6014:

Originally Posted By Gator:
No gyms to join nearby, or a bike?

If you have shin splints and walk for exercise, you're not giving your bones/joints the rest they need. It will probably take far longer to heal. Why not a low-impact exercise like bicycling or elliptical, at least until the shin splints go away?

I do belong to the city gym. They have some nice recumbent bikes that I like to use. It's not that I was avoiding it, I am just seeing if a walking exclusive routine has any affect. I guess I'll use those bikes if walking would prolong the shin splints.


Were you getting shin pain from just walking before or was in running? If you do decide you want to walk, get a much more supportive pair of shoes before starting. If youve got really flat feet go with something like the Brooks Beast or Addiction, Asics Evolution...something motion control. That will greatly reduce your issues of shin pain the way the shoe is constructed.
My shin splint doesn't start to act up until start to jog. I've actually never had my feet checked to see if I have flat feet. It is probably time for me to get a new pair of asics. My current ones are probably pushing 18 months old.

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