Soul Crusher/Grape Ape/Whoever

[evacnam]

So Im doing these 10 kilometer (6.2 miles for you mericans) walks 6 days a week. As a 55 year old man who is heavy (Im 255), would it be better to stick to what Im doing, flat walk 7km plus  up and down our only hill for 3km or should I add weight, ruck or whatever you guys call it. Im looking for better heart health and overall be more fit. IVe been doing it for a couple months now.

Im open to anything as long as its outside

[IroNat]

I think what you're doing is the best.

Reduce your calories to lose weight if that's a goal.

[evacnam]

I think what you're doing is the best.

Reduce your calories to lose weight if that's a goal.

if I lose weight I do and if not meh. Being older and on antidepressants makes weight loss a chore. I dropped my carbs by 30% and dont eat sugar or junk food anyways. I really enjoy the walking and at first was doing it solely for better mental health but woiuldnt mind taking it up a bit to be more fit

[sync pulse]

ten speed bicycle on a wind trainer...or the equivalent.

[ThisisOverload]

I think what you are doing is fine, but try to speed it up to where you have a target goal for time. Need to get your heartrate up a bit.

[oldtimer1]

Walking fast for an hour or an hour and. Half a day is a fantastic underrated exercise.   You must be burning 4300 calories a week and I do believe in a after burn even though there is conflicting information.  From empirical knowledge I always burn more ft then a simple calorie count could explain doing cardio. You might still be too heavy to run but slowly work in some slow runs to up the intensity. 

[evacnam]

ten speed bicycle on a wind trainer...or the equivalent.

 

I think what you are doing is fine, but try to speed it up to where you have a target goal for time. Need to get your heartrate up a bit.

yes excellent call, Im going to do that

[Grape Ape]

What you are doing is good.

I would do as said above, or occasionally mix speeds - you could use any phone timer and do intervals - one minute walk, one minute fast walk, etc.....anything you're comfortable with.

Adding weight, hills, uneven surfaces etc will increase the complexity and could make it more interesting.

Doesn't need to be rucking, you could challenge yourself and say "i'm going to try to carry this 10lb DB in each hand this time".....stuff like that.

The older we get, the more important it is to move consistently so you are off to a great start.

[evacnam]

What you are doing is good.

I would do as said above, or occasionally mix speeds - you could use any phone timer and do intervals - one minute walk, one minute fast walk, etc.....anything you're comfortable with.

Adding weight, hills, uneven surfaces etc will increase the complexity and could make it more interesting.

Doesn't need to be rucking, you could challenge yourself and say "i'm going to try to carry this 10lb DB in each hand this time".....stuff like that.

The older we get, the more important it is to move consistently so you are off to a great start.

right on, thanks man

[evacnam]

255KG?

weird hey, in Canada we spit out distances metric yet do weights Imperial--we are a mess

255 pounds

[IroNat]

Enjoy the walking.  Getting too competitive ruins the experience.

[evacnam]

Enjoy the walking.  Getting too competitive ruins the experience.

if theres one thing you never have to worry about with me, its being too competitive. 

loving the walks

[Hypertrophy]

So Im doing these 10 kilometer (6.2 miles for you mericans) walks 6 days a week. As a 55 year old man who is heavy (Im 255), would it be better to stick to what Im doing, flat walk 7km plus  up and down our only hill for 3km or should I add weight, ruck or whatever you guys call it. Im looking for better heart health and overall be more fit. IVe been doing it for a couple months now.

Im open to anything as long as its outside

If you add weight your walks will make you even fitter. How much weight? Depends on if you walk fast or slow. Slow walkers need more weight added; fast walkers less.


https://journals.lww.com/acsm-msse/Fulltext/2006/04000/The_Effect_of_Weighted_Vest_Walking_on_Metabolic.20.aspx


[size=2rem]"Conclusion: [/size]Using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking."[/size][size=2rem][/font]

[funk51]

[evacnam]

I'd make it a bit more fun by reading up on decent rucks/outdoor gear and then seeing what cheap stuff Ebay has to offer. I work outdoors for most of the year now, so I'm constantly living out of a vehicle and rucksack. I never carry dead weight, even if I'm just going for a hike back home, so I wouldn't use vests or that sort of thing. They look a bit gay, too.

You can pack the bag with food, water, drinks kit, clothes, etc. Then just spend the day with the dog, hiking around, stopping for coffee and that sort of thing. Even just 30 lbs on your back will make a big difference in regards to calories burned.

I did that today with a light backpack. Only did 8 km  cause I had a turtlehead the last 2 kms lol. Just made it in

[Soul Crusher]

So Im doing these 10 kilometer (6.2 miles for you mericans) walks 6 days a week. As a 55 year old man who is heavy (Im 255), would it be better to stick to what Im doing, flat walk 7km plus  up and down our only hill for 3km or should I add weight, ruck or whatever you guys call it. Im looking for better heart health and overall be more fit. IVe been doing it for a couple months now.

Im open to anything as long as its outside

Start with 20lbs - up hills.   Jog like 30 minutes every few minutes. 

[evacnam]

Start with 20lbs - up hills.   Jog like 30 minutes every few minutes.

you realize Im a bit of a lardass?

[Soul Crusher]

you realize Im a bit of a lardass?

Sorry - meant like 30 secs every few minutes.   

So walk like 2-3 min - just jog for 30 secs. 

[evacnam]

Sorry - meant like 30 secs every few minutes.   

So walk like 2-3 min - just jog for 30 secs.

[evacnam]

gonna start adding distance, half of this was walking up and down Reginas only hill lol, fucking prairies

[Soul Crusher]

gonna start adding distance, half of this was walking up and down Reginas only hill lol, fucking prairies

Good job man.

[evacnam]

Good job man.

thanks man. Im bloody addicted to it now

[Soul Crusher]

thanks man. Im bloody addicted to it now

Running fng blows - its sucks. 

With the weight at least you are doing more than walking, adding some resistance, and its not torture on your joints and lower legs.