When I started exercising a few months ago, I set out to walk a mile a day from the start. It took me about 30 minutes to do that at first, and I think I started walking at about 2.3 MPH. Definitely not FAST really, but it’s pretty fast for someone that weights 395lbs and I can tell you this, I was sure as hell huffing and puffing and sweating before I was done.
As time has gone by I have tried to bump the speed up now I’m walking at about 2.5 MPD and I’m walking 5 days a week, but changing the amount of time that I walk each day. On Mondays and Fridays I walk for 60 minutes now. On Tuesdays and Thursdays I walk for 45 minutes and on Wednesdays I walk for 30 minutes. I am still getting just over a mile in the 30 minutes, about a mile and a half on the days I do 45 minutes and about 2 miles on the days that I do an hour. That is getting me about a total of 8 miles a week right now. According to FitDay I’m burning about 312 calories in an hour of walking at 2.5 miles per hour. Now I’m not sure if that is completely accurate, the treadmills at the gym have a higher count when I input my weight, but then I am going faster than 2.5 MPH at some points too.
I’ve also added Swimming to my routine, which I am trying to do 3 nights a week on Tuesday, Wednesday and Thursday. I’ve been swimming for about 30 minutes or so and doing about 9 laps which is equal do about ¼ a mile a night. I rotate between swimming in I guess what people would call a frog stroke (trying to get my upper arms some exercise by making them pull my body through the water) and then using a kick paddle on the next lap to keep my legs moving. I just go back and forth with these two lap styles, doing on then the other until my 30 minutes is up. According to FitDay, If I am swimming for 30 minutes doing “Slow, moderate or light effort” laps, I am burning 364 calories in 30 minutes of swimming .25 miles.
So basically as a break down this is what my week of exercise is looking like right now.
- Sunday – Off
- Monday – Treadmill 60 Minutes @ Approx 2.5 MPH
- Tuesday – Treadmill 45 Minutes @ Approx 2.5 MPH & Swimming 30 Minutes .25 Miles
- Wednesday – Treadmill 30 Minutes @ Approx 2.5 MPH & Swimming 30 Minutes .25 Miles
- Thursday – Treadmill 45 Minutes @ Approx 2.5 MPH & Swimming 30 Minutes .25 Miles
- Friday – Treadmill 60 Minutes @ Approx 2.5 MPH
- Saturday – Off