Posted by: Fickie | 2005/11/21


I am 80 kg about 1.71 m

i want to get fit what must i do ?
Is running enough ?
How long must i exercise ?
What ditance must i run?

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Our expert says:
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Hi Fickie

Fitness is a specific term, so the short answer to your question, is it depends on what you are getting fit for, and how fit you want to be. obviously, in your case, it is running, and so now you have to decide whether you want to be fit enough to run for 30 minutes non stop, or whether you want to run 10 km (meaning 50 minutes), or maybe a marathon (meaning 4 hours). So your goal determines the level of fitness you must reach. If you are just starting out, then a reasonable goal would be to get yourself fit enough to run 30 minutes non-stop. You can do this by starting out with a 30 minute brisk walk, 3 or 4 times a week. Then you gradually introduce running, so that you do for example 2 minutes of running 3 minutes of walking, 6 times. This gives a total of 30 minutes, with 12 minutes being running. The week after, increase the running to 4 minutes and the walking to 2 minutes, 5 times. Again, this is 30 minutes. Over the weeks, you just gradually increase the time spent running and in about 5 weeks, you should be able to handle a 30 minute run. once you get there, you can set your next goal if you wish, or you can settle on 30 minutes a day, it's up to you.

My advice is to aim for about 45 minutes a day, 5 days a week, but build up there slowly and take your time. It takes patience and hard work, but you 'll get there.

Good luck

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