Fitness

Celebrate Each Step by Progression

My son bought me a ipod for Christmas. He knew I had not found a partner to run with for my upcoming goal in running the LA Marathon….He even had it loaded with over one thousand of my favorite songs…Now that’s fun!!!

Most people do not find pleasure in running….It can take its toll on the feet, knees, back, lungs and immune system if not done progressively and consistently.

I took a client , age 46 through a run for fun training cycle of my own for the last two weeks….With a distain for running, he was very leary of any fun in the outcome of these runs….. It looks like this:

I had him walk for 2 weeks before our progressive running…15 min for 3 days and 30 for next 3 days at a breathing level that was fat burning but under surgar depletion (noted as Perceived Exertion—You can talk with heavy breath but not sing). Taking the 7th day off to rest…Then he repeated the same cycle the second week. This caused his endurance to climb while building his immune system for more intensity training….

The Cardio Climb—-

The 1st day—-Fast walk 5 min, Slow jog 3 min (stay light on your feet with easy heel, toe steps). Fast walk for 3 min, Slow Jog for 5 min. slow down and walk for cool down until breath is normalized.

Day 2….. Repeat day 1

Day 3…….Take a fast walk with (perceived exertion)for 30- 40 minues.

Day 4…… Rest

Day 5…….walk fast 3-5 min. Slow jog 5. Walk fast 3 . Slow jog 5. Walk fast 3. Fast jog or run 3. slow jog 3. cool down with walk until level breathing.

Day 6…. Repeat day 5.

Day 7….. Repeat day 3.

Day 8……. Rest

Day 9, 10 & 11….. Repeat day 5

Day 12 & 13…….. Take a fast walk 20-30 minutes (Perceived exertion).

Day 14…….Rest for success….

           Please print this out and use it as your two-week guide for progressive cardio training. (sign in to give feedback on comments page).   ”Celebrate Living on Purpose”                                                 

Cardiovasular exercise is for strenthening the lungs as well as a fat burning method to shed those unwanted pounds of cottage cheese…

Fat burning exercises are: Walking, jogging, running, climbing, Bicycling-Spinning, Stairstepper, jumping rope, crosscountry Skiing, Treadmill, Life cycle, Recumbent bike (back supported bike), Roller or Ice skating, Dancing and Swimming…..Anything that consistently keeps your heart rate level for 30 minutes or longer.

To exercise at a conversational pace, practice “perceived exertion”. When exercising you should be able to carry on a conversation with breath the entire time. You should be able to “talk but not sing”. Now is the time to start your cardio by learning your limits through knowledge in action. Enjoy!!!!!