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Hello! I am completely new to this. I heard about the Couch to 5k from a relative of mine who is also trying to lose weight. I started a couple of weeks ago and haven't finished as I left off at Week 1 Day 2. Things have been really stressful as I have been unmotivated to continue on and unfortunately, have been putting off and making excuses. I am also a Type 2 Diabetic and have been since '10. I had a couple of questions for anyone who knows more about the Couch to 5k.
1.) On days off should I be completely resting or doing light exercises like yoga/pilates or Biggest Loser?
2.) Has anyone lost weight from the training?
3.) How does training afterwards affect their blood sugar?
4.) After training what are some really good stretches that will improve activity?
5.) If anyone has any disabilities, does this program help you feel like a better person? (I have Asperger's Syndrome)
I don't know if we're aloud to tell our background story but I'd like to.
As an adult adoptee, I have been obese most of my life. During most of my childhood I was the only chubby kid in my family, while the rest were pretty much healthy. In my early 20's I went to Curves and through that lost over 100 lbs, but that was years ago. I made the mistake that since I was thinner, I surely had the metabolism of being able to devour anything I wanted: CARBS! And eventually gained it all back. In my mid 20's, I was prescribed on an anti-psychotic medication that made me overeat on anything my eyes saw and plus lived close to a gas station and bought mainly junk food, which didn't help. And, 2 years ago was when I was diagnosed with Type 2 Diabetes. And, now after two years after seeing how being a diabetic has slowly changed the way I see food, I would like to live healthier and get off of the medication that I am currently on for my diabetes. Sorry for rambling. Thanks to anyone who may read this. As of right now, I feel very down in the dumps, as I have been taking care of my mother who will soon have back surgery on a herniated disc. Happy running to the rest of you all!!
Wow, you do have a lot on your plate just now. But congratulations you are moving in the right direction.
I don't know anything about your condition so perhaps you should check the websites for it and what you should be doing as regards exercise. I would, if I were you, let your doctor know what you are doing.
Secondly the programme works for everyone. it is a 10 week programme but if it takes you 20 weeks or 30 weeks to complete then do what works best for you. The first time I did the programme years ago, I walked slowly then walked faster for the 'run' parts of the programme. Once I built up my walking I was able to jog (very slowly) the next time I did the programme.
As for weight loss, any form of exercise will help with weight loss as long as you control your eating, it will not work with exercise alone.
I do some walking and yoga on my day off. I've only started back on the programme this week but intend to do a little something to keep my motivation and weightloss going.
Good luck and try to enjoy what you are doing. Think of each day as an achievement, it must be better than the day before, if not then the next one will.
That is a lot on your plate. With all that siad I think the most important thing (at least it has been for me) is the discipline part. You will get into shape, lose weight, etc if you stick with the program or any program.
Definition of self discipline - Doing what you should do, when you should do it, whether you feel like it or not.
In general, training 30 minutes a day should help your blood glucose levels. If they turn out to be low, it is okay to add some fast-acting carbs from fruit juice or some of the specialized sports drinks.
Cross training should also be of benefit and that covers a wide range of choices from gym machines to cycling to weight-lifting to swimming and so on. There are different opinions about the benefits of stretching, so that is really a personal issue. I think floor exercises (focusing on the abdominal and leg areas) are of assistance sometimes before and/or after running.
Regarding Asperger's Syndrome, the experts recommend increasing vitamin B6, and vitamin C along with magnesium and Omega 3 supplements. This is especially important in combination with increased activity.
Finally, I might also suggest that you look into Inositol powder. I am not certain how it might mix with your other challenges or medications, but it has many positive aspects that (in the right combination with other things) could produce good results.
Wishing you all the best....and yes, you can lose weight, so find the right selection of positive influences and keep moving. You will do great and be happy with the outcome.
I think that as to nutrition and exercise levels, you really need to talk with your doctor. I was diagnosed as pre-diabetic and am now fine after running for 2 years. I worked closely with my doctor, though. As to motivation, I would suggest that you sign up for local 5Ks NOW. Make your first goal to walk and enjoy a 5k. Your second goal to walk 5 minutes, run 1 for a 5K, etc. It took me over 6 months to fully run a 5k and I was only about 35 pounds overweight at that time. Running helped me get all the weight off, but diet was definitely what made it come off. There are many very healthy, very large fast runners. Running alone won't do it. But, skinny isn't for everyone.
There are some good responses already on here, but the comment I liked the most was MizT saying "try to enjoy what you are doing." I think that is key to exercise. I hated running and every time I would want to get in to shape I would make it a couple days of running then quit for six months and then repeat the cycle. I finally found cycling and that led to triathlons and I love them both. After a couple seasons of triathlons, I've come to partially enjoy the running aspect because it's not by itself. But in the last year I've lost about 20 pounds and I don't think I've ever been in better shape. I love doing the tri's and that's what makes it so easy to go out a exercise and practice. It doesn't matter what kind of exercise you pick, just do something you enjoy so you aren't dreading the workout.
The comments about talking to your doctor is probably excellent advice based on your situation as well. But really the main thing is to quit postponing it. Get into a routine and stick with it, sign up for some races to work towards and don't back away from them regardless of how well you do. Watch your food intake and start noticing the calories you are taking in and try substuting the high calorie foods with lower calorie foods. It's the little changes that will make the most difference because they will be the easiest to maintain. Diets and fads are terrible because people want a huge instant change and get discouraged when it doesn't happen. Take it slow and don't get discouraged.
It's great that you're wanting to get in shape! I concur with everyone suggesting letting your doctor know you're starting a fitness plan. I would make sure to monitor your sugars while you're working out, particularly before and after on the days that you do your workouts. If you're treating your diabetes with meds, you could experience some dips since you'll be burning more calories (sugars) through exercise. I'm sure you'll start to figure out your metabolism and how your sugars are going to react to working out.
I have been enjoying this round of C25K partly because it gives me a few minutes to myself, and I'm liking the meditative quality of running. I would think that certainly wouldn't hurt with the Asperger's. This is my second time through the program, and I like feeling myself get into better condition. It's motivation to keep going.
I also have spent nearly a lifetime being overweight, and am seeing muscles that I haven't seen for years!! I like that, that's a huge motivation for me. I'm also going to the gym on my off days, or using a kettlebell at home if I'm working. I have found that doing something every single day is helpful, it keeps me going. I've also had much more energy.
I think it is fantastic that you are trying to get things back in the right direction. I have not used the couch to 5K training program but I have heard wonderful things about it. the interval structure of the program really builds endurance and gets helps get you to 5k in a healthy way. I started running a year ago after being diagnosed with hashimotos (hypothyroid) and had gained a ton of weight with no apparent reason. Over the past year I have ran in several 5ks and now my reagular runs are at least 3mi. In that time along with a diet plan from my thryroid specialist I have been able to lose 40lbs in the past year. I have a busy schedule and up until recently I was only able to get 2-3 runs in per week. I think if you stay persistent, do your best and find a routine that works for you, you will see great results. I have learned through my short running experience that while these apps and training programs are great, they are meant to be a guide and you have to listen to your body and do what you feel is best for you. You have already taken the first step... so good luck and keep it up! Great things will come!
On my way to finishing a 10K!
Hey! I want to say GOOD JOB!!! You WILL get there.
To answer some of your questions -
I started out with a Couch to 5k program. Did wonders for me. Google "Jeff Galloway" and his running program as well. He does a run/walk method that I still use. If your goal is to get to running the full distance that's awesome, but remember there's no shame in walking. As far as losing weight, I'm losing weight while running, just remember to count calories (or points, or whatever your system is!) so that you are not intaking too much food and thus canceling out your running. I know that's my problem, I tend to think, "hey, I went for a run, so I can eat whatever!". LOL. If you DO decide to count calories, I'd reccomend "My Fitness Pal". Google it, or there is an app for your iPhone or Andriod. LONG answer to a short question.
The only other question I can answer for you is the one about the disabilities. I used to be dxed with Bipolar Disorder, and I can tell that my moods have stabalized a lot when I work out. I also feel more confident and such.
Find me at Feet Dominating Pavement... remember we have Runner's Bloghops on Fridays!