[Broorbbub]

hi all
could anybody recommend a distance regime for a 46+ year fat boy who wants to improve his cardio

I understand that over doing it WILL put me in a box but want to improve not only my Kendo but my overall fitness as well

thanks for any advice in advance

#1. Start by walking, lots of walking, walk as fast as you can comfortably. You are getting burst exercise with kendo, the walking is rounding out with longer duration exercise.
#2. Eat less, not a lot less because the increase in exercise will make you hungry and what you need to avoid is 'snacking' between meals.
#3. only fruit is allowed for snacks.
#4. Do not drink soda, the equivalent of 10 teaspoons of sugar in a 12oz can. switch to juice, water, tea(no milk and no sweetened 'ice tea').

see how you feel in a month, if you feel good, do a little jogging while out on a walk, but the key is swapping out the snacks and sweetened drinks.