What do you think?

After opinions on my exercise.

Been too short on time to do much, I used to walk the dogs and then go to the gym, now my dog walk is my only exercise. My walks are in a bushland conservation area, there are low-med inclines all through the track I take.

Warm up walk - 5 mins

Run 2 mins (not sprinting, med jog)

walk 2 mins

repeated over 35-40 mins x 3 times a week

i run until I can barely breathe, def pushing myself, not very fast though

then: every other day

walking for 45mins-1 hour

Doing this or similar over 6 months I have lost 21kg. My weight loss has def slowed in the last month, what I want to know is, this routine, is it too routine? Will my body get used to it, even though I run, walk, run , walk, uphill, downhill etc?

Your body eventually gets used to the routine if you do the same one every-day at the same level of intensity. Reaching a plateau phase may come from a number of reasons, though if your concerned about exercise in my opinion you should increase the intensity because it promotes better fat/weight loss. 

Though to me this seems like HIIT =P

It would serve you better to shorten the total time of doing the exercise to between 15-20 minutes. And do a 2 minute warm-up, and do a 30 second interval between sprinting and light jogging.

And if you want a challenge consider "tabata's interval"

http://findarticles.com/p/articles/mi_m1608/i s_5_20/ai_n6011850/

I'm a bit too unfit/concerned about joint injuries to sprint though.

Is it still HIIT without the sprinting? Is sprinting definable or does change from person to person?

Sprinting is defined by running using maximum or close to the maximum effort.

Technically the point of HIIT is to change intervals of high intensity to low intensity exercise, which leaves your body second guessing itself. If you feel like your running is hard though even though your not running at full effort then I don't think theres much of a problem.

Though before starting Tabata's interval, or HIIT your supposed to consult your doctor about it because it's no easy exercise to do. If you have had previous injuries or just recovered from an injury (especially the joints) then it's best that you consult a doctor. Though I'm not sure if fitness will be an issue when doing HIIT, but again consult your doctor about it.

Thanks Mr!

If you are pushing yourself, I would say that's good - you are still challenging your body, so it doesn't get "used" to the exercise.  If you were really wanting to change your walk up, you could try things like taking extra long strides (almost a lunge), walking with an extra wide stance, or picking your knees up high.  You may get funny looks, but it will definitely be something different for your body.

If there's a straight, smooth part, walking backwards would also work different muscles.

thats a good idea., changing strides.

(The only funny looks I get are from wallabies watching from the bushes, and they run way funnier than me)

So basically, as long as I push myslef, and the workout isn't easy, it should be ok.

That's my take on it.  That's why HIIT works so well - it REALLY pushes your body.  But it's hard to do if you are having joint problems.  What you are doing sounds quite challenging for you, so I would say that your muscles are NOT adapting.

I wish I could have wallabies watching from the bushes!

Another thing you could do is stop walking every couple of minutes and do as many jumping jacks as you can, really getting your heart rate up.

But really, the best exercise you CAN do is the one you WILL do.  And don't get caught up in worrying too much about your weight!  Really, think about how much better you feel, how much better your clothes fit!  Start keeping track of your measurements.

And let me know how you are doing!!