Saturday, November 24, 2007

Add some jogging?

I hope that some of you started fitness more than six months ago. If so, you might be interested to introduce some jogging into your daily activity. About a year after I started my weight lose program, I started to jog occasionally. Then, I felt that I needed some more speed. If you are like that, the following program is for you. If not, continue with you current program until you achieve your goals.

WARNING:If you have heart related problems or you just think you might have them, consult a qualified physician before you change a program.

Program for advanced walkers/joggers

Day Intensity
Monday (day off)
Tuesday (short day) Warm up for 5 to 10 minutes; 30min @ 50-70% MaxHR (alternate 5 min walk/ 1 min light jog)* ; slow down for 5 minutes. Light stretching.
Wednesday (short day) (same as Tuesday)
Thursday (long day) Warm up for 5 to 10 minutes; 60 min @ 50-70% MaxHR; slow down for 5 minutes. Light stretching.
Friday (short day) (same as Tuesday)
Saturday (long easy day) Warm up for 5 to 10 minutes; 30 min @ 50-70% MaxHR; 30-60 additional minutes @ 50-60% MaxHR; slow down for 5 minutes. Light stretching.
Sunday (long day) (same as Thursday)

*Every four weeks, you can increase light jog by 1 min until you walk for 5 minutes and jog for the same amount of time. Your total workout time shouldn't change (max 30 min). Only the number of intervals will change.

BTW, this will increase the amount of calories burned, and if your goal is a weight loss, this will help you to get rid off the pounds a little bit faster.

Sunday, November 18, 2007

Program for advanced walkers

Program 1 (5 months of training and more)

Day Intensity
Monday (day off)
Tuesday 30 min;Alternate 5 min at 50-60% HRM with 2 min at 60-70%. Finish with 2 min at 50-60%.
Wednesday 30 min @ 50-60% HRM
Thursday 15 min @ 50-60% HRM
Friday 30 min @ 50-60% HRM
Saturday 15 min @ 50-60% HRM
Sunday (same as Tuesday)

Program 2

Day Intensity
Monday (day off)
Tuesday (short day) Warm up for 5 to 10 min; 30 min at 50-70% MaxHR; slow down for 5 minutes. Light stretching.
Wednesday (short day) (same as Tuesday)
Thursday (long day) Warm up for 5 to 10 min; 60 min at 50-70% HRM; slow down for 5 min. Light stretching.
Friday (short day) (same as Tuesday)
Saturday (long easy day) Warm up for 5 to 10 minutes; 30 min at 50-70% HRM; 30-60 additional minutes at 50-60%; slow down for 5 minutes. Light stretching.
Sunday (long day) (same as Thursday)

Friday, November 9, 2007

Interesting question

Last Sunday, I was running in a park. I was doing my workout for several minutes when one of the two ladies in their 70's or 80's, sitting on the bench, asked me the following question: "Why do you run, Sir?". Without hesitation, I sincerely answered: "Because I like it!"
I continued running, but few minutes later, probably not convinced that somebody could run for pleasure, the lady asked me the same question. I stopped and explained her how I lost weight, started walking and running, etc. I finished with the same sentence as few minutes ago: "And now, I run because I like it."
This is true. I am not obliged to run but I like it so much that I cannot stop doing it. I hope you'll like walking and, eventually, running, too.
This is no more a matter of fitness or health. This is a Passion!