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- Type of diabetes
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I am sure, most of you have already read this news.
http://www.theguardian.com/sport/20...n-92-oldest-woman-complete-marathon-san-diego
The point here for the forum members is (well known, age old fact) - age is just a number. T2D folks should push themselves to stay active. A systematic practice of 4 to 5 years will put most of the folks there. Just that
Please note some facts from the article:
1. She did not begin running marathons until she was in her 70s [so, age is a number again]
2. Her son accompanied her throughout the marathon and supplied her 'carbs' [1. you need company 2. can take carbs (beware of quantity though) if active like this]
3. she is a cancer survivor, and cancer runs in her family. [T2D is not as bad as cancer I believe]
IMP:
Do not get excited too much and hit the road without planning. If you are not a runner or obese or even not physically active type; -
1. Start with WALKING. Yes, strictly start with walking for 30min (do this for 1 week, with 1 rest day), then to 45min (do this for 1 week, with 1 rest day) and then to 1 hour (do this for 2 weeks, with 1 rest day in each week) and then to 2 hours (do this for 4 weeks, with 1 rest day in each week - note that this is really tough if you are not active before). Basically you should not rest 2 hours means - 120 minutes of walking! Do not jog or run - this is too long for anyone of any age (if not active before), cardio is very demanding, body needs very long time to adjust to this kind of stress, especially knees will be victims. I did spend 5 months in strict walking phase and this is how I started.
2. Second phase is 'mild jogging' - this is difficult and be careful. 10min of jogging (at a very slow pace). Take rest for 5 or 10 min, till you are perfectly normal and heartbeat is back to normal. Then 10min of jogging. Some might not be able to jog for 10min, if that is the case 5 min is fine too. Repeat 5 min or 10min spells of jogging for a total time of 30min. That would make about 1 hour plus time of active moving in the field or on tread mill. Best is to hit a treadmill as you will not overdo as it will display the speed - set your speed to 3km/hr. Key here is to spend 1hr active time!
I cannot write next stage as I never managed to go past the second stage What I can do now is - I can run at 5km/hr for 6minutes non-stop; and will do those spells for a maximum time of 1hr 40min. I can do this everyday.
By 2018 I am planning to run a half-marathon. Let us see, I am not in hurry or competing with anyone. But definitely fighting to delay the onset of T2D. My experienced instructor friend and other friends (who are all top end male & female/ young (below 30yrs)/athletes) advised me this, so I am in a very nice company. I am sharing my experience here, will be nice even if one or two members follow this or try something similar with long term goals to keep them fit. This is something like ND regime.
http://www.theguardian.com/sport/20...n-92-oldest-woman-complete-marathon-san-diego
The point here for the forum members is (well known, age old fact) - age is just a number. T2D folks should push themselves to stay active. A systematic practice of 4 to 5 years will put most of the folks there. Just that
Please note some facts from the article:
1. She did not begin running marathons until she was in her 70s [so, age is a number again]
2. Her son accompanied her throughout the marathon and supplied her 'carbs' [1. you need company 2. can take carbs (beware of quantity though) if active like this]
3. she is a cancer survivor, and cancer runs in her family. [T2D is not as bad as cancer I believe]
IMP:
Do not get excited too much and hit the road without planning. If you are not a runner or obese or even not physically active type; -
1. Start with WALKING. Yes, strictly start with walking for 30min (do this for 1 week, with 1 rest day), then to 45min (do this for 1 week, with 1 rest day) and then to 1 hour (do this for 2 weeks, with 1 rest day in each week) and then to 2 hours (do this for 4 weeks, with 1 rest day in each week - note that this is really tough if you are not active before). Basically you should not rest 2 hours means - 120 minutes of walking! Do not jog or run - this is too long for anyone of any age (if not active before), cardio is very demanding, body needs very long time to adjust to this kind of stress, especially knees will be victims. I did spend 5 months in strict walking phase and this is how I started.
2. Second phase is 'mild jogging' - this is difficult and be careful. 10min of jogging (at a very slow pace). Take rest for 5 or 10 min, till you are perfectly normal and heartbeat is back to normal. Then 10min of jogging. Some might not be able to jog for 10min, if that is the case 5 min is fine too. Repeat 5 min or 10min spells of jogging for a total time of 30min. That would make about 1 hour plus time of active moving in the field or on tread mill. Best is to hit a treadmill as you will not overdo as it will display the speed - set your speed to 3km/hr. Key here is to spend 1hr active time!
I cannot write next stage as I never managed to go past the second stage What I can do now is - I can run at 5km/hr for 6minutes non-stop; and will do those spells for a maximum time of 1hr 40min. I can do this everyday.
By 2018 I am planning to run a half-marathon. Let us see, I am not in hurry or competing with anyone. But definitely fighting to delay the onset of T2D. My experienced instructor friend and other friends (who are all top end male & female/ young (below 30yrs)/athletes) advised me this, so I am in a very nice company. I am sharing my experience here, will be nice even if one or two members follow this or try something similar with long term goals to keep them fit. This is something like ND regime.