How can I get fit quickly and measure if my fitness is improving?

[glitterbiscuits]

I'm on a bit of a health kick. I've lost 2 stones and have 3 more to go. I am nearly 50.
I'm having trouble incorporating exercise as I work long hours but I really need to do something. I have loads of exercise DVDs, an exercise bike and a cross trainer. Is there a way to get fitter quickly?
And how can I measure progress to see if my fitness is improving? Is it a case of just waiting until it feels easier or I can workout for longer?Should I see if my resting heart rates drops over a few weeks or months?
Any ideas or tips welcome please?

Well done for your achievements so far!

I think weights and HIIT see a massive improvement quickly, but it's very important to have good form otherwise it's an easy route to injury. C25k is also a great programme to get you running for 30 mins from standstill over 8 weeks.

I see a PT once a week or fortnightly and have been for 5 years. Yes an indulgence, but he's helped me stay accountable for my exercise, he always works me harder than I work myself, and my attitude has completely changed (gone from an exercise shirker to trying to get active pretty much every day). He's also taught me about good form, so I'm pretty confident in doing workouts at home.

I really like Fitness Blender (free, seemingly endless amount of videos created by husband and wife PTs, which can be very easily filtered to your needs) and because I wanted a bit more oomph to my routine, have just bought one of their 4 week programmes. At the start and end there's a fitness test (so it was run a timed mile, as many press ups as possible, as many squats as possible, and hold a plank for as long as possible). I suspect I'll do the same test at the end to check for progress. I could also do measurements, but I'm not really that fussed.

Have a look at the Couch to 5K NHS Podcasts. It takes 40 minutes if your day, 3 times a week. Is that doable in your working hours?

You can tell you are getting fitter because you can run further, for longer.

It's a 9 week program. But there are pathways to help you to keep going after the 9 weeks.

I second @carrie74 ! HIIT and weights - both are great for weight loss and fitness and you get sustained ed results with even short bursts of exercise. Fitness Blender is a great resource that you can tailor to your time, needs and fitness levels.

I do find running outside is more productive than gym exercise glitter but obviously bike/ cross trainer is still great! I wish we could fit one or both in our tiny house

When you work long hours, are they regular hours or shift work? Could you join a local class to help your commitment and meet like-minded people? I really liked British Military Fitness, not as scary as it sounds (granted I never moved out of the 'slow' group!), but just can't commit with DP working irregular hours. Local aerobics groups are also fun or how about Parkrun? You can find more on here too: runtogether.co.uk/groups/

At home the Shred DVD is very good or I liked some of Davina's earlier ones. I never formally tracked my fitness beyond weight/ measurement loss but could definitely tell when I felt fitter!

Thanks all. I start work at 6.30am every day and finish at 6.00 pm or 7.30 pm. Then I have to cook or the family. So classes are not feasible for the time being. I have gym membership but no time to go!
So I'm time poor. I'm lucky that with this contract I'm making money but I'd not undertake these hours again as I have no time for myself. And it's encouraged me to eat badly.
So, my best guess is that I get up earlier and get it out of the way. I'd like to try C25K but I live in a tiny village and I can just imagine all the comments. I only have to put something visible in the recycling bin and there is a public enquiry
One neighbour asks me every time I go past her house to the shop if I'm going for chocolate!

You're making excuses glitterbiscuits.

All your neighbours will notice is that you are trying you get fit and healthy. They may be impressed by you. They may even be inspired by you.

Or they may be largely uninterested. Either way, it's not a reason not to start.

@FATEdestiny - no really. Have you ever lived anywhere where people all know each other? I've been here 20 years and I'm still new. It's small village life, it's awful. I would be the talk of the village. I like to be anonymous. I would never live here if I had my time again.
I would have to drive out of the area before anyone saw me run!

Why are you ashamed to be seen running?

If you live in a village, you could use your warm-up walk to take you out of the immediate vicinity of your house. Possibly into a rural area?

For what it's worth I live in a not dissimilar area. It's not relevant to running.

I started C25K in April with a BMI of 35 (well into obese). I used to hide away on bridal paths and footpaths so no one saw me run. I am just under BMI 30 now and run every day, 50km a week (3 10k and 4 5k a week). More than 10 people I know have taken up running or doing C25K thanks to seeing me do it. I don't hide away anymore - I love the fact that I have inspired people who I thought my snigger at me.

You have no reason to be ashamed by running. It doesn't matter if people see you. I can guarantee once they see the progress you make they will be impressed and in awe of you.

I might be wrong but I’m sure I’ve hesrd the PTs down the gym talk about how measuring how quickly your HR recovers after exercise is the best way to measure fitness. So do a set exercise, say 5 mins at a certain speed on the treadmill. See what your HR is at the end, a min later, 2mins later, etc. Then repeat this test every week/fortnight. Your HR should return to normal quicker as you get fitter.

And HIT and tabbata training is the quickest way to improve fitness. So short bursts of intense exercise and then with a recovery period (very short recovery if tabbata) and repeat.

I can just imagine all the comments...

• your progress is amazing
• I can't believe how fit you are now, I boulders never do that (yes you could)
• you look frigging awesome
• how far are you running today? I can't get over how different you look
• how much weight have you lost? How are you doing it?
• I'd love to be able to run like you, how did you start?
• my pelvic floor could never cope with running (yet I've had 4 children). Your commitment is inspiring, you look brilliant.

Yes. I can just imagine the comments too.

Build high intensity into your day. Three bursts of all out 100% effort is all it takes. This is easiest to do on an exercise bike but you can do sprinting or rowing.

Even just walking around far more briskly will help.

To measure it, if you can measure your Vo2 max. Some heart rate monitor watches (like Polar) will do it. Another sign of fitness is how quickly your heart rate lowers - my Apple Watch measures that.

oh wow you have home equipment - fab.

does your cross trainer have programmes? Set it for quick intervals.

if you want to track your progress one thing would be taking tests yourself - e.g. check your heart rate improving over the same programme., on a FitBit etc.

Tbh my parents live at the top of a big hill so I knew I was getting fitter when I was climbing it without complaint!

also with weights, easiest thing is monitor by when you are ready to increase them. Try Jessica Smith for good workouts, also there's HIIT, Tabata, intervals on her youtube channel.

as you're time poor I'd pick some kind of weights + short HIIT, maybe alternate that with a cross trainer day.

I don't live in a small village but would hate people commenting so I understand.

hope a slight derail is okay

@FATEdestiny

that's fab, only since April? I would like to run but I'm worried about the impact on my joints. My BMI is only just down to 35 from 38. I find my ankles hurt a bit after long walks so didn't think C25K would be safe, any thoughts?

Op, if you are talking about getting up earlier no one will be about.

Other than that you can run laps inside or in your garden. Perfectly possible. I do this sometimes, myself.

Redundancy1, my BMI was 43.8 on 1st January 2018. I had 7 1/2 stone to lose to be healthy.

I'd suggest you start walking. But not just walking, I real commitment to going on a long (5k) walk every single day, 7 days a week. As you get into it, work on walking as though you are in a rush, so fast walking rather than an amble. That should get you ready to start C25K.

Attached is my progress up to the end of June. July Challenge is three 10k runs per week - four done so far.

I'm not doing any fancy diets, just eating healthily, no snacking, lean protein and at least 3 portions of veg for lunch and dinner. Minimal carbs, nothing processed and everything made from scratch.

(Sorry for the de-rail op)

I did c25k when my BMi was 34 and was ok. BMi now 28 and am running 10ks.

Thank you Fate, you're inspiring!

Sorry OP.

OP
I live in a village where everyone knows each other and felt self conscious too when I started C25k.

Everyone who has seen me has been supportive. This side of it has been more confidence boosting than being able to run 5k. Even those who have done tough mudder etc have been lovely.

Even if your village isn’t as nice as mine, you can’t let them stop you doing something harmless like keeping fit! Good luck 😉

If you can afford it I recommend getting an iWatch, every time I look at it I can see how much exercise I’ve done (or not done as the case may be) and it motivates me to do more exercise, I also track my calories in MyFitnessPal so I can easily see calories in vs calories out. I know it’s an expensive suggestion but it really works for me.

Everyonewho has seen me has been supportive. This side of it has been more confidence boosting than being able to run 5k

This.

I kid you not, everyone will be supportive of your running.

The confidence you get from people being supportive is a far bigger deal than I imagined. These are people you know, people you bearly know, neighbours I didn't really talk to much, random strangers, dog walkers who start to recognise you, other runners (they'll be there), cyclists. Old school friends or colleagues who saw my progress on Facebook started messaging me to show support. Even teachers at my children's school who have heard on the grapevine I'm running have gone out if their way you say something supportive.

I felt I needed to be ashamed/embarrassed when I started running and hoped no one saw me. I now see new runners and C25K runners often. We've all been there. Now I'm the one to be kind and supportive to them, and it's great.

Another vote for c25k. The early weeks, you alternate running and walking in short bursts, it's easy to do by stealth at first 😉

Thanks @FATEdestiny and others but I don't want to have the village support me. They all know far too much about me as it is. I don't want ANY comments on my weight loss etc. It was a real incident when someone noticed something different in our recycling! And the fact that I buy chocolate at the shop has been commented on.

You have done brilliantly well. I would rather be fat and unfit if the only to exercise would be running around Royston Vasey.

Sadly my garden isn't large enough to use.

glitterbiscuits Hiya I lurk on your other thread!

Personally I’m like you, a private person. I’ve been doing exercise DVDs at home, and that’s helped me shift 5 stone in 20 weeks along with watching the calories.

I’ve seen my fitness improve in general by being able to do more/not be out if breathe etc.

It’s sounds like, as you’ve got your equipment at home, that you just need to get into a routine.

So for me I do a 1 mile walk in the morning before the school run or on a busy I get up earlier to do a full dvd.

My husband, (bless him) does his exercise at 10pm!

So look at your day, work out where you can squeeze the exercise in. If some days it’s just going to be 15 mins, make the most of it by doing HILT or weights.